Trying to build muscle - can someone check my diary please
foxyhotgal
Posts: 79 Member
Hey
At the moment i'm trying to build my muscle, i'm doing limited cardio and lots of weights, could someone please look at my food diary (it should be open!) and tell me how i could improve please xx
At the moment i'm trying to build my muscle, i'm doing limited cardio and lots of weights, could someone please look at my food diary (it should be open!) and tell me how i could improve please xx
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Replies
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I guessing you're light on calories without knowing your actual weight. Eat in a surplus of 10-20% over TDEE.0
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my weight at the moment is 138lbs and height 5 foot 40
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I guessing you're light on calories without knowing your actual weight. Eat in a surplus of 10-20% over TDEE.
Agreed. I was eating around 3000 calories when trying to gain muscles. I'm 5'9" and started at 150lbs.0 -
ok thanks both of you for your help!! its scary eating loads though but i guess if it gets me where i want then i shall do it0
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up your protein too, go for at least 1g per lb if your workoing out with the intent of building muscle0
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Get your calories up to 2,000. Track progress for a few weeks and see if you gain any weight. If not, add 250 calories and give that a few weeks. Repeat as necessary.0
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Listen to Acg, Rae, and Rock..they know their stuff.
Also remember that when you eat a surplus of calories, you are going to gain a little fat along with the muscle. It's the nature of the beast. But you can cut again after you put on a little mass. Also remember that women build muscle twice as slow as men do. If your diet is spot on, and your training is good, about 1lb of muscle in a month is fantastic.0 -
It IS scary. I almost gave up a few times. You will gain some fat with your muscle. It's unavoidable. But comparatively fat is much easier to lose than muscle is to gain, so don't sabotage your muscle gain with fear of fat. (A friend of mine gave me the same pep-talk).0
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how long should i bulk for?0
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how long should i bulk for?
Until you feel "too fat". For me this was at about 10lbs gained. Suddenly I felt like my abs were gone, and my thighs had gained about a pound each.0 -
ok thanks so much x0
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I guessing you're light on calories without knowing your actual weight. Eat in a surplus of 10-20% over TDEE.
Agreed. I was eating around 3000 calories when trying to gain muscles. I'm 5'9" and started at 150lbs.
holy amazing abs and holy jealous I would love to eat around 3000 calories a day - I am such a fat kid at heart haa!0 -
Interesting. I want to build muscle too. I just followed the NROL4W, somoene posted it, but basically I am eating at TDEE and I add 200 cals on lifting days. That is still way over what MFP gave me for maintenance, so it seems like a lot, but I wonder, maybe it is not enough?0
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I guessing you're light on calories without knowing your actual weight. Eat in a surplus of 10-20% over TDEE.
Agreed. I was eating around 3000 calories when trying to gain muscles. I'm 5'9" and started at 150lbs.
holy amazing abs and holy jealous I would love to eat around 3000 calories a day - I am such a fat kid at heart haa!
Thank you.
Me too. I've been trying to go back on a diet for 2 months now after eating that much all winter.... Yeah, haven't made it more than a few days yet.0 -
Interesting. I want to build muscle too. I just followed the NROL4W, somoene posted it, but basically I am eating at TDEE and I add 200 cals on lifting days. That is still way over what MFP gave me for maintenance, so it seems like a lot, but I wonder, maybe it is not enough?
You're not gaining muscle if you're weight. If the scale isn't moving up, add more food.
P.S. I sound like I'm smart but most of the info I pass on I read somewhere else. I think that ^ came from Lyle McDonald.0 -
regular eggs have great fats in them. dont forget you need to be in a caloric surplus to build muscle.0
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Interesting. I want to build muscle too. I just followed the NROL4W, somoene posted it, but basically I am eating at TDEE and I add 200 cals on lifting days. That is still way over what MFP gave me for maintenance, so it seems like a lot, but I wonder, maybe it is not enough?
You're not gaining muscle if you're weight. If the scale isn't moving up, add more food.
P.S. I sound like I'm smart but most of the info I pass on I read somewhere else. I think that ^ came from Lyle McDonald.
But, if I can only expect to gain a pound of muscle each month, how much fat do you think I should count on? I mean, the scale has been within a couple pounds of 112 for awhile. I am at 114 but that could change in a couple of days... Do you think I should be seeing more changes on the scale? I am surprised that I am still hungry at night, maybe I will eat more. Just eating the right things is hard.0 -
regular eggs have great fats in them. dont forget you need to be in a caloric surplus to build muscle.
MFP says maintenance for me is 1490, but I upped it to 1800 (TDEE) and add 200 on lift days. I am not doing any cardio.0 -
YES THISup your protein too, go for at least 1g per lb if your workoing out with the intent of building muscle0
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Have a 30-40 g whey protein shake post work out. this will blunt the cortisol released by your body via exercise. the cortisol is a catabolic hormone, and the whey will blunt its affects.0
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