Body with curves

LaritaPaixao1991
LaritaPaixao1991 Posts: 3 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Good evening everyone,

I'm 27years old, tiny person without any body curves and I weight 47kg. One year and half ago i started to go to gym to get more weight, body curves and feel better with myself. My body change led a bit at the beginning but now I have to change my eat habits and my exercise routine, which I did one day leg, one day pull, one day push and one day ket bell. To achieve my goals what should I do bulk or cutting? Or what gym routine I should do for 4 days a week?

Thanks you for your help.

:):)

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    If you want to gain weight and put on muscle, bulking is going to be your best bet (unless you are very short for your weight). But maybe your height, approximate bodyfat% will be helpful to give you more direction.

    But if you want to gain....

    -Keep the surplus reasonable, I would say no more than 0.5lb per week gain or 250 extra cals per day or less. Any more than that and your fat gains will be more likely to increase. (this is the general recommendation for females, males can go higher)

    -Macros... minimum protein 0.8-1g per lb bodyweight, fats 0.35-0.6g per lb, rest carbs. I would recommend to keep your intake mostly nutritionally dense foods for health and optimal performance but don't be scared of adding in some treats, they are great to help you reach your goal and makes the bulk more enjoyable (especially if your cals get up there).

    -Programming, I would make sure you are following a progressive lifting program, I would say full body or a program that works each body part at least twice a week will be most optimal. For your goals I would recommend something like Strong Curves. It is awesome and straight forward and 3-4x per week.
    If you want to check out other programs, here is a link https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • LaritaPaixao1991
    LaritaPaixao1991 Posts: 3 Member
    Thank you so much for your quick reply and it is really useful. I will do what you said. Thanks agaiy :)
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    sardelsa wrote: »
    If you want to gain weight and put on muscle, bulking is going to be your best bet (unless you are very short for your weight). But maybe your height, approximate bodyfat% will be helpful to give you more direction.

    But if you want to gain....

    -Keep the surplus reasonable, I would say no more than 0.5lb per week gain or 250 extra cals per day or less. Any more than that and your fat gains will be more likely to increase. (this is the general recommendation for females, males can go higher)

    -Macros... minimum protein 0.8-1g per lb bodyweight, fats 0.35-0.6g per lb, rest carbs. I would recommend to keep your intake mostly nutritionally dense foods for health and optimal performance but don't be scared of adding in some treats, they are great to help you reach your goal and makes the bulk more enjoyable (especially if your cals get up there).

    -Programming, I would make sure you are following a progressive lifting program, I would say full body or a program that works each body part at least twice a week will be most optimal. For your goals I would recommend something like Strong Curves. It is awesome and straight forward and 3-4x per week.
    If you want to check out other programs, here is a link https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This is the best advice you're going to get for this.
This discussion has been closed.

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