Gaining Weight Females Group
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Just found this group and it would be so nice to check in with other women in the same boat- because it's not one you can talk about with a lot of women. I'm 5'9" and weigh 124lbs. I strength train 3 days a week. At this weight I've cut back on my cardio bc it burns too many calories. My current weight is due to reaction to antibiotics. I lost 5 pounds in 2 weeks. I'm fighting my way back, but at 57 I know it's even harder to regain muscle after a loss. Anyway, I'm not whining.
I refuse to see myself as fragile and instead have shifted my workouts to higher weights, lower reps. Where I struggle is, according to MFP I should be getting over 1700 calories a day. With that number I should be eating 150g of protein a day. NO WAY does that happen. I'm lucky if I get 100g and that's with eating eggs, chicken, fish, Greek yogurt. I just can't eat much more food! I use a protein powder on days I work out but am wondering if I should take it every day. Anyone use them?
Any input or advice is appreciated. Thanks for listening.
Where did you get 150g of protein from? .8-1g per lb of body wait should be sufficient, which comes out to about 100-120 grams a day.0 -
Teabythesea_ The MFP calorie breakdown. I thought it should be more in line with my weight, but I have my goal as gaining .5lbs a week and 1770 is the total calorie number. I went with 35% protein and fat and 30% carbs. Should I get fewer calories?0
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You don't need fewer calories, you just don't need 35%protein. Try changing it to default macros or 25% and that should adjust the protein back down to a reasonable amount.0
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OK. I've just had the fear of God put into me about carbs so changed the %s. Partly because, if left to my own devices I love carbs...0
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Carbs are brilliant for gaining weight/muscle! Don't be scared of them.3
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me too. anyone with amenorrhea experience?
Ugh, me. I've always been active and "fit", but have really upped my sessions with strength training over the last 3-4 months or so. At the beginning, my BF was about 23%, and now I'm around 18-19%. I haven't had a period for about 2 months at this point.0 -
me too. anyone with amenorrhea experience?
Ugh, me. I've always been active and "fit", but have really upped my sessions with strength training over the last 3-4 months or so. At the beginning, my BF was about 23%, and now I'm around 18-19%. I haven't had a period for about 2 months at this point.
At just 19%?? Uh oh I’m at 19.5% now. Does anyone else experience this at that low Bf?0 -
me too. anyone with amenorrhea experience?
Ugh, me. I've always been active and "fit", but have really upped my sessions with strength training over the last 3-4 months or so. At the beginning, my BF was about 23%, and now I'm around 18-19%. I haven't had a period for about 2 months at this point.
At just 19%?? Uh oh I’m at 19.5% now. Does anyone else experience this at that low Bf?
To be honest, with my situation I believe there are a few factors at play; 1) rigorous training sessions, 2) BF & weight loss (I went from ~115-117lbs to now 106lbs), 3) STRESS, and admittedly 4) I recognize that I may not always provide my body with adequate rest.1 -
Hey all, I’ve just finished my cut in preparation for my wedding, now that and the mini-moon is over, it’s time to build some muscle.
I’m 31 5’5 and 52.4kg (115.5lbs).
When bulking do you focus on making sure to hit your macros goals (carbs, fat, protein) or watch the calorie goals?
Also does anyone have any great food ideas that are high in carbs low in fat? I always have extra carbs to fit in in the evening, which I love for post dinner snacking, but my fat goal is usually already reached.
Thank you ladies xx0 -
Hey all, I’ve just finished my cut in preparation for my wedding, now that and the mini-moon is over, it’s time to build some muscle.
I’m 31 5’5 and 52.4kg (115.5lbs).
When bulking do you focus on making sure to hit your macros goals (carbs, fat, protein) or watch the calorie goals?
Also does anyone have any great food ideas that are high in carbs low in fat? I always have extra carbs to fit in in the evening, which I love for post dinner snacking, but my fat goal is usually already reached.
Thank you ladies xx
Calories are king when it comes to gaining so that is essential. Hitting your minimum protein goal will be important for muscle building (and fat for health and hormone function) so those will be significant too, but secondary to calories.
Foods high in carbs.. breads, bagels, cereals, pasta, noodles, rice, fresh and dried fruit, juice, candy, etc.3 -
stacyclechi wrote: »Trying to find my tribe... I'm 5'3", 100 lbs. Looking to gain 15 lbs. I'm 48, fell off the wagon with yoga. Struggle with appetite a bit so I need to make what I eat dense. Also high cholesterol, despite mostly clean eating.
Hi, I am 5,3 and gained weight to 110lbs. I love salmon, nuts, and making Buddha bowls. As for flower restaurant cholesterol, I wouldn’t worry about it being high, as it’s not actually a good marker of possible cardiovascular problems, I’d focus on triglycerides and C-reactive protein (CPR).
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I'm starting today. I've had enough of this! Time to start eating some really yummy food. I'm so excited. Lots of gaining to do:)
Keep going everyone
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