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Gaining muscle

jesshanley12
jesshanley12 Posts: 29 Member
edited December 2024 in Chit-Chat
I have recently lost 12 pounds and I am now 7 stone and 5ft 1 which is unhealthy, however I still have rolls which I am desperate to get rid of. I do cardio once a week and strength training three times a week. I am looking to gain weight however I am scared I will go back to how I used to look. How do I make sure I gain muscle and not fat?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    Keep the surplus smaller, gaining no more than 0.5lb per week or 250cals over maintenance daily, make sure you are following a proper progressive weight lifting program, also get adequate protein 0.8-1g per lb bodyweight.

    Unfortunately you will gain some fat but since you are just about underweight you really have no choice but to gain.

    Good luck!
  • sardelsa
    sardelsa Posts: 9,812 Member
    You can also come to the gaining forum and read the stickies for more information or ask questions there.

    https://community.myfitnesspal.com/en/categories/goal-gaining-weight
  • jesshanley12
    jesshanley12 Posts: 29 Member
    Im not keen on going to the gym because im too embarrassed... i have recently bought some resistance bands and have been using small weights at home whilst following work out videos on an app called Fiit.
  • iansan2014
    iansan2014 Posts: 1 Member
    Lean protein keep carbs to 50% and light weights. Get a kettle bell and look on you tube for a half hour beginner workout.Hasfit is a good one. Or doesn't happen overnight needs to be a long term plan.
  • jesshanley12
    jesshanley12 Posts: 29 Member
    Ok thankyou 👍
This discussion has been closed.

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