Trouble with muscle gain

[Fit2885]

Hi,

I'm going to keep myself n/a. I'm a female and I weigh 96.8 pounds.I'm 5'1. I want to gain muscle, but still keep the low body fat. I'm frustrated. What do I do? I already eat really healthy. I don't skip meals. I am lifting weights.I also do cardio too. But not everyday. Just twice a week. Please help.

[InItForFitness]

Sounds like you're falling into typical dietary misconceptions regarding how to be successful in your development.

"Clean eating" & meal frequency will not develop muscle.
Eating at a caloric surplus & meeting macronutrient sufficiency, while partnering it with an established training program, for a sustained period of time, will be the key to the results you seek.



Start by reading this thread to assist you in voiding yourself of common dietary misconceptions ; http://forum.bodybuilding.com/showth...hp?t=136691851

then...

Read this thread & do the calculations to determine your baseline TDEE & MACRO requirements ; http://forum.bodybuilding.com/showth...hp?t=156380183


Add 10-20% of your TDEE to your intake to put you at a surplus.
Maintain for 2-3 weeks and then begin monitoring weekly/bi-weekly weight changes.

As a female, you'll likely want to target NO MORE THAN .5lb/week average rate of gain.

Adjust calorie intake until you're consistently falling in this range ^^^

[MetilHed]

Hi,

I'm going to keep myself n/a. I'm a female and I weigh 96.8 pounds.I'm 5'1. I want to gain muscle, but still keep the low body fat. I'm frustrated. What do I do? I already eat really healthy. I don't skip meals. I am lifting weights.I also do cardio too. But not everyday. Just twice a week. Please help.

You need to eat more.

[Ktraybae]

Hi,

I'm going to keep myself n/a. I'm a female and I weigh 96.8 pounds.I'm 5'1. I want to gain muscle, but still keep the low body fat. I'm frustrated. What do I do? I already eat really healthy. I don't skip meals. I am lifting weights.I also do cardio too. But not everyday. Just twice a week. Please help.

You need more calories and protein. One of the hardest things for me to do was to allow my trainer (my husband) to get me to eat more. What i found was that we didn't add a bunch of adipose tissue, but in fact added lean tissue. I started taking in about 300 more calories a day, as well as keeping cardio 3-4x a week. It's not about eating "healthy" it's about giving your body the proper nutrients (both macro and micro) to grow. I know a lot of girls that think they're eating healthy but in reality are starving themselves of vital nutrients, again both macro and/or micro.

[Fit2885]

So I shouldn't eat clean. I thought eating junk most of the time isn't the way to go. I'm confused.

[BeauFlexington]

So I shouldn't eat clean. I thought eating junk most of the time isn't the way to go. I'm confused.

Perhaps the confusion is that none of the excellent responses you've received in posts 2-4 said anything about eating junk most of the time.

This doesn't either, but may be helpful: "The Dirt on Clean Eating" http://wannabebig.com/diet-and-nutri...-clean-eating/

[goldengraemes]

You really need to take the time to read the responses.
For any newbie gains come from knowledge!

[Fit2885]

Ok thank you

[Fit2885]

Thank you