Lean weight gain. How do you do it?

scoell
scoell Posts: 25 Member
edited October 2024 in Food and Nutrition
I've lost almost 9kg of unwanted body fat. I now want to put back on about 5kg of lean muscle. How is this possible when I'm struggling to reach my calorie goals now? I would need to eat nearly double what I do now? Plus the added exercise!

Suggestions??

Replies

  • matthewdill83
    matthewdill83 Posts: 48
    You gotta eat back the calories youve burned, its a must. My brother has this same problem, hes trying to gain weight and build muscle and he had a hard time at first. He drinks a protein shake before and after his workout. He also eats more smaller meals. It seems to work for him.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Do one at a time...either work hard to remove the fat, or work hard to add the muscle.

    You can preserve the lean mass you have now by weight lifting while doing cardio and a calorie deficit to get rid of the excess fat.

    To gain that lean mass, you have to eat slightly more than maintenance. This will cause you to gain a little bit of fat along with lean mass, which is why I would suggest getting as lean as you want first before trying to put on mass.
  • HolleeERL
    HolleeERL Posts: 313 Member
    ...and if you want to build muscle mass, you need to be eating more protein...not just anything for extra calories.
  • runs4zen
    runs4zen Posts: 769 Member
    ...and if you want to build muscle mass, you need to be eating more protein...not just anything for extra calories.

    My doctor told me this same thing! He told me I should be eating about 100 grams a day with about 70 of them eaten prior to working out.
  • scoell
    scoell Posts: 25 Member
    Thanks guys! That's a good start. A few more kilos to lose first.

    Cheers!
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