Muscle/Weight Gain Help PLEASE

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sethdphoto
sethdphoto Posts: 49
edited November 2024 in Fitness and Exercise
OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

Thanks so much!

Replies

  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    Well, make sure you're getting like 150g of protein a day, and make sure you get 40 or 50 g within 30 minutes of finishing your workout.

    I am a 150# 5'2" female, I'm a size 4/6, and I've put on 9 pounds of muscle in the last two months, but stayed the same clothes size. I am definitely more toned and muscular, that 9 pounds is obvious. I mix my proteins up, I eat beef, chicken, pork, fish, and use whey and soy protein powders. I shoot for at least 150 g protein/day, 180 or so if I can swing it. I also plan my day out early in the morning as far as what I'm going to eat so that I know I can get my protein in the right amounts at the right times. Also work on increasing your weights in your workouts.
  • sethdphoto
    sethdphoto Posts: 49
    Well, make sure you're getting like 150g of protein a day, and make sure you get 40 or 50 g within 30 minutes of finishing your workout.

    I am a 150# 5'2" female, I'm a size 4/6, and I've put on 9 pounds of muscle in the last two months, but stayed the same clothes size. I am definitely more toned and muscular, that 9 pounds is obvious. I mix my proteins up, I eat beef, chicken, pork, fish, and use whey and soy protein powders. I shoot for at least 150 g protein/day, 180 or so if I can swing it. I also plan my day out early in the morning as far as what I'm going to eat so that I know I can get my protein in the right amounts at the right times. Also work on increasing your weights in your workouts.

    I tend to have dinner proteins (varies), before working out, then my shake after I workout (26g). I generally git at least 50g/day
  • ninerbuff
    ninerbuff Posts: 49,362 Member
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • akiramezu
    akiramezu Posts: 278
    You want to build muscle. Limit your work out to 3-4 Days a week, Doing compound lifts such as
    Bench press, deadliift, squat, bent over row, clean/jerk and thrusters. 6 Days a week is way too much
    for a beginner, especially if you weigh 134 pounds. Over training will hinder your progress, remember it takes
    about 5-7 days after you workout before you actually see muscle growth for specific body parts.

    As for your caloric intake, in my opinion you should be eating at least 2500 calories, at the time being
    you shouldn't really be worried about your macro's (protein, fat, carbs) and just eat clean and reach 2500 calories
    add me if you want, and i can write you up a training routine that involves all the compound lifts.

    It's just advice, do whatever you want :D
  • sethdphoto
    sethdphoto Posts: 49
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Just out of curiosity, why drop the circuit training? I absolutely want to build on what I already have, but would like to define define define, hence the circuits with cardio mixed in. As of right now my circuits do include all of the exercises you recommended and I have to use good form as I have a terrible back from a bad injury (break).
  • sethdphoto
    sethdphoto Posts: 49
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Just out of curiosity, why drop the circuit training? I absolutely want to build on what I already have, but would like to define define define, hence the circuits with cardio mixed in. As of right now my circuits do include all of the exercises you recomended and I have to use good form as I have a terrible back from a bad injury (break).
  • salxtai
    salxtai Posts: 341 Member
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Just out of curiosity, why drop the circuit training? I absolutely want to build on what I already have, but would like to define define define, hence the circuits with cardio mixed in. As of right now my circuits do include all of the exercises you recomended and I have to use good form as I have a terrible back from a bad injury (break).


    Addit: Nevermind, forgot circuit training has differnet meanings across countries - I was referring to circuit training as machine work, but I think in the US its a mixture of resistance and high intensity aerobic?
    Sorry for the confusion!





    Just my 2-cents (I'm nowhere near as serious with bulking up as the previous posters but I am training for definition):
    Circuit training tends to isolate one body part, whereas compound training forces your whole body to work even if you're doing one movement that stresses a particular group - because of the fact you're having to do a lot of postural readjustments to remain on your feet / balance the weight etc.

    Its more time-effective for you to drop circuit and do more compound. Can guarantee you can hit all the same groups pretty much, with less time and less exercises.
  • Brandongood
    Brandongood Posts: 311 Member
    Because if youre trying to bulk up you want to keep your calories. The more calories you burn the more it takes away from a calorie surplus that you need for muscle growth
  • TonyStark30
    TonyStark30 Posts: 497 Member
    Yup unfortunately Defining and Growing are two things you can't really do together.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Just out of curiosity, why drop the circuit training? I absolutely want to build on what I already have, but would like to define define define, hence the circuits with cardio mixed in. As of right now my circuits do include all of the exercises you recomended and I have to use good form as I have a terrible back from a bad injury (break).

    Circuit training isn't designed for building the type two muscle fibers that can hypertrophy, which appears to be the goal. In order to get that hypertrophy (from glycogen and water storage first and then eventually actual muscle fiber growth), then you have to work the muscles in a manner that hits more of the type two fibers and the energy systems to fuel them (Creatine Phosphate-ATP and Anaerobic Glycolysis) in order to stimulate the glycogen storage that preceeds actual muscle growth. In order to do that you have to lift heavy enough that you need 2-5 minutes of rest between sets. If you can do a cardio circuit between your sets, you aren't lifting heavy enough to get much hypertrophy. With circuit training, the body is using more of an aerobic energy system, which is great for other goals like fat loss and heart health; it just won't give you the muscle pump that seems to be the goal.
  • ninerbuff
    ninerbuff Posts: 49,362 Member
    OK so here is my situation... I'm 5'6", and weigh 134 as of 3/20/2012 and I am starting to get some definition, but I want more definition and I want to get bigger... Right now I am eating VERY well and am topping out at 2100 calories per day. I work out 6 days a week doing circuit training and am seeing results, but want to see more... If anyone can give me some advice, I would love to hear from you.

    Thanks so much!
    If the intent is to pack on size, then dump the circuit training and hit the freeweights with compound exercises. Squats, deadlifts, benches, pullups, bent over rows are a great start. Go HEAVY for 8-12 reps with good form.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Just out of curiosity, why drop the circuit training? I absolutely want to build on what I already have, but would like to define define define, hence the circuits with cardio mixed in. As of right now my circuits do include all of the exercises you recomended and I have to use good form as I have a terrible back from a bad injury (break).

    Circuit training isn't designed for building the type two muscle fibers that can hypertrophy, which appears to be the goal. In order to get that hypertrophy (from glycogen and water storage first and then eventually actual muscle fiber growth), then you have to work the muscles in a manner that hits more of the type two fibers and the energy systems to fuel them (Creatine Phosphate-ATP and Anaerobic Glycolysis) in order to stimulate the glycogen storage that preceeds actual muscle growth. In order to do that you have to lift heavy enough that you need 2-5 minutes of rest between sets. If you can do a cardio circuit between your sets, you aren't lifting heavy enough to get much hypertrophy. With circuit training, the body is using more of an aerobic energy system, which is great for other goals like fat loss and heart health; it just won't give you the muscle pump that seems to be the goal.
    This. Overload is needed here and circuit training doesn't provide enough of it to create hypertrophy. Thanks Tonya.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
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