putting on muscle

[brokenlink]

How much muscle is possible for a female to put on in like a month? Is working out heavy a few times a week the fastest/best way? Are there any supplements, like creatine that can help? I see people saying not to worry about your weight on the scale because you can be gaining muscle, but how much muscle can one be really gaining? Just curious.

[moody_weasel]

Half a pound a week is probably a good rate for sustained *lean* weight gain.
Lifting heavy, quality food and lots of rest are your friends.
I suggest whey protein as a supplement.

[BerryBlis]

Hello,

I'm also trying to put on muscle mass. How many calories would you recommend eating above maintainance to put on muscle mass with minimal fat gain? I'm currently eating 2300/day and am maintaining on it pretty good.
Thanks!
BerryBlis

[Emma-Leigh]

Originally posted by BerryBlis
Hello,

I'm also trying to put on muscle mass. How many calories would you recommend eating above maintainance to put on muscle mass with minimal fat gain? I'm currently eating 2300/day and am maintaining on it pretty good.
Thanks!
BerryBlis

Start to increase cals slowly - say 100 for the first week and another 100 in the next week and see what happens. If that is not enough to see good weight gain, add another 100 the following week.

I usually find that 300 cals over maintainence is enough to get lean growth occuring at a slow and steady rate...

[Emma-Leigh]

Originally posted by brokenlink
How much muscle is possible for a female to put on in like a month? Is working out heavy a few times a week the fastest/best way? Are there any supplements, like creatine that can help? I see people saying not to worry about your weight on the scale because you can be gaining muscle, but how much muscle can one be really gaining? Just curious.

I aim for ~ 1/2 pound a week. Females have less anabolic capacity than males (we lack enough testosterone) and thus it is harder for us to grow LEAN. So, I would look at 2 pounds/month.

You can keep it as clean as possible, but it is VERY hard to not gain any fat in the process of adding some mass - I would probably say that you might get a 3:1 ratio (3 parts muscle to 1 part fat)? But it is hard to tell - it is VERY individual.

And, as moody_weasel suggested - your best suppliments are good clean foods, great training and adequate rest.

Good luck :D

[moody_weasel]

Originally posted by Emma-Leigh

You can keep it as clean as possible, but it is VERY hard to not gain any fat in the process of adding some mass - I would probably say that you might get a 3:1 ratio (3 parts muscle to 1 part fat)? But it is hard to tell - it is VERY individual.


You need to realize that you cannot gain muscle without a bit of fat, so if you are ripped now, be prepared to lose the six pack to a degree. If it completely disappears you may want to decrease calories.

[powerstar]

emma,
the fitday.com site estimated my basal at around 1350. do you feel that site is fairly accurate? thanks.

[Emma-Leigh]

Originally posted by powerstar
emma,
the fitday.com site estimated my basal at around 1350. do you feel that site is fairly accurate? thanks.

Most online calculators can be a little wacky...

What are your stats?

ps: Remember that 'basal MR' is that which you require should you be in a coma. You need to remember to add on your daily activity needs!! Otherwise you risk seriously undereating and slowing your metabolism.

[powerstar]

Hi Emma,
I am 42, 5 6", and i weigh about 134.
I have never had my body fat tested, I am guessing I am around
20% ... not sure. I was avid lifter, not overly muscular but was fairly strong. I don't have a stocky build. I could press high weight on leg press 500 lbs. I haven't worked out consistently since 2001. I think at that time my high leg press was 300.
Things started going downhill around 1999 due to life issues. My workouts started getting inconsistent to virtual pretty scarce.
I put a gym in my basement starting in 2002 and just finished may of 2003. I started working out again Consistently this past jan 17th. Normally, I have a nice shape to my butt but in the past years my entire body composition has changed. My butt is pretty flat now and flabby, most of the muscle i acquired is deteriorated and I put on lots of fat in the hamstring area too as well as losing weight in general all over. I know is all due to
several years of high stress, high emotional trauma, financial stress, too much working etc etc ... these things are under control now and i very disappointed in myself b/c now my body is worse than it ever was. So its time to FOCUS. Ive never been one to count calories or pay attention to the % macronutrients,
I always just try to eat often and sensible and make sure i get enough protein. But now, after seeing the drastic change in my body composition and w/ my age ... no time to waste LOL !! , i am paying more attention to the amount of carbs and protein i consume and i want to make sure i am getting enough calories, I think I have gotten too dependent on protein shakes and need to eliminate except for post workout and get some high quality food in me. Ive noticed when i was going thru the past few years events, i wasnt eating enough, drinking way too much coffee etc , plus not working out, so its not hard to figure out what happened to my precious muscle !

The fitday site said my basal was around 1350 and it said my daily intake should be around 2300 . I need to put on some muscle, do you think I should aim for the 2300 or perhaps aim higher ? Ive been hitting about 2300 / day w/ my meals, but my protein is 2x what the carbs are so i think i need to decrease the protein a little and increase the carbs. My weight seems to be steady, I dont think i am putting on any fat and I can feel a response from my muscles. I changed my workouts a little after reading the info from this site. I have never done SLDL in the past, started them and OMG ! This morning my butt and hammies are hurting .... also, I have never squatted much either so i am incorporating those into my leg workout too. Usually alternating each week either squat or the 45 degree leg press .. I need to be careful w/ my back and knees.

my goal is to build some thickness and strength thru my entire midsection: abs, hips, butt and build nice legs. as for the upper body , I dont want to get too big, just healthy and strong but not excessive. I tend to put on mass easily thru my triceps etc and it makes me look too wide for a girl LOL

thanks

[Pilar]

I have gained both fat and muscle. the ratio? I have no idea, but 5 lbs of scale weight was gained in the past several months along w/ going up a good inch(fat) on my waist and a lot more muscle on my upper bod, and a huge increase in strength bodywise. just my own experience.