danellaj Posted September 24, 2011 Report Share Posted September 24, 2011 Hi,Maybe I've labeled this wrong but here you go, I'm looking to build muscle, but I am already very lean. How do I do this without loosing that leanness and having to eat insane amounts. is there a specific training type. I would assume lift heavy and low reps? but how much extra do I need to eat. Cause i believe people would normally build muscle then strip fat second. Anyway hope thats understandable... :shifty: Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted September 24, 2011 Report Share Posted September 24, 2011 Hi,Maybe I've labeled this wrong but here you go, I'm looking to build muscle, but I am already very lean. How do I do this without loosing that leanness and having to eat insane amounts. is there a specific training type. I would assume lift heavy and low reps? but how much extra do I need to eat. Cause i believe people would normally build muscle then strip fat second. Anyway hope thats understandable... :shifty:you can lean bulk. this wont be as fast but you will build muscle without the fat gain. just eat a little over your daily calories so that you are gaining weight slooooowly. keep up the cardio a few times a week too Quote Link to comment Share on other sites More sharing options...
WANABJAKD Posted September 24, 2011 Report Share Posted September 24, 2011 in order to build muscle you need a surplus amount of calories. fat gain may occur; being a lady, you are more susceptible to that. theres no such thing as a "lean bulk." the reasoning behind this is, the propensity for gaining fat from a surplus caloric intake will always be there, but is superseded through supplementation/cardio implementation. with that being said, i also dont allow, nor want my body fat to come down too low while bulking. Quote Link to comment Share on other sites More sharing options...
Optimass Posted September 24, 2011 Report Share Posted September 24, 2011 in order to build muscle you need a surplus amount of calories. fat gain may occur; being a lady, you are more susceptible to that. theres no such thing as a "lean bulk." the reasoning behind this is, the propensity for gaining fat from a surplus caloric intake will always be there, but is superseded through supplementation/cardio implementation. with that being said, i also dont allow, nor want my body fat to come down too low while bulking.LOL .. why do you say that bro?. Female fat cells behave exactly the same way as male fat cells fundimentally. The term lean bulk doesn't mean eating less calories - in general terms its used to describe a bulk constructed on whole, low fat and non-processed foods if you get my meaning. General rule for females is their muscle development is likely to be more efficient between 18 and 22% bfat. But then there are exceptions to this rule as there are in so many other functions of the body based on genetics, age and physical history etc ... Quote Link to comment Share on other sites More sharing options...
Optimass Posted September 24, 2011 Report Share Posted September 24, 2011 Hi,Maybe I've labeled this wrong but here you go, I'm looking to build muscle, but I am already very lean. How do I do this without loosing that leanness and having to eat insane amounts. is there a specific training type. I would assume lift heavy and low reps? but how much extra do I need to eat. Cause i believe people would normally build muscle then strip fat second. Anyway hope thats understandable... :shifty:Hi DanellaI hate making assumtions without first getting a background on your your routine and diet. But assuming your doing cardio for an hour more than 3 days per week - I'd drop this back to 3 time at 20 minutes a session. Just enough to maintain adequate fitness. I'd wait 10 days at that point to see if you have a change in composition. If not ... then I would add 200 cals into your daily plan - then again wait 10 days to see if there is a change --- if not then keep following that cycle of adding 200. Reason being is you can quickly adapt if things speed up a little too fast. if you start losing more condition than you feel comfortable - drop it back 100 but don't drop below your daily requirement + 10%. You also need to factor in that you will retain more water around monthly cycle - this could give you the impression it working - which is why I'd do it cautiously. The boys are right though - expect your bodyfat to go up but you can mitigate it by adding more protein than carbs doing it like I have suggested. Protein is difficult for your body to breakdown and therefore uses more energy.You can definately build and cut at the same time. IMO it's easier to do by maintaining fitness in short bursts and not over working. Quote Link to comment Share on other sites More sharing options...
danellaj Posted September 25, 2011 Author Report Share Posted September 25, 2011 Thanks!I'll give cutting cardio back a go when I get home from my holiday, group fitness far too tempting in auckland and give the calorie increase a go. Hopefully I'll see some results if not I'll pop back in and shout out Quote Link to comment Share on other sites More sharing options...
WANABJAKD Posted September 25, 2011 Report Share Posted September 25, 2011 Thanks!I'll give cutting cardio back a go when I get home from my holiday, group fitness far too tempting in auckland and give the calorie increase a go. Hopefully I'll see some results if not I'll pop back in and shout out good luck, your in good hands! :pfft: Quote Link to comment Share on other sites More sharing options...
maassive Posted September 26, 2011 Report Share Posted September 26, 2011 Thanks!I'll give cutting cardio back a go when I get home from my holiday, group fitness far too tempting in auckland and give the calorie increase a go. Hopefully I'll see some results if not I'll pop back in and shout out good luck, your in good hands! :pfft:- which are not yours. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted September 27, 2011 Report Share Posted September 27, 2011 Come on gents, just because this is the ladies' forum, there's no need to be catty. Quote Link to comment Share on other sites More sharing options...
khalin4441 Posted October 11, 2011 Report Share Posted October 11, 2011 Guys I work out now like that: 1. 7 sets of hack machine squats 2. 2 sets of barbell squats 3. 5 sets of lying machine leg curls 4. 2 sets of stiff legged deadlifts (12-15 reps each) 5. 4-5 sets of leg press machine calf raisesI have increased all these ramps 2 sets more and now I felt good and bulk any suggestion guys. Quote Link to comment Share on other sites More sharing options...
eatliftrest Posted October 11, 2011 Report Share Posted October 11, 2011 [quote name="Optimass"General rule for females is their muscle development is likely to be more efficient between 18 and 22% bfat. But then there are exceptions to this rule as there are in so many other functions of the body based on genetics' date=' age and physical history etc ...Opti. Whats your thoughts on the male equivalent, percentage wise?Apologies for the hijack Quote Link to comment Share on other sites More sharing options...
Optimass Posted October 13, 2011 Report Share Posted October 13, 2011 General rule for females is their muscle development is likely to be more efficient between 18 and 22% bfat. But then there are exceptions to this rule as there are in so many other functions of the body based on genetics, age and physical history etc ...Opti. Whats your thoughts on the male equivalent, percentage wise?Apologies for the hijackCan be a bit of variation but more commonly the text books will say 12%. I find I'm better around 14% (endomorpho) but for most ordinary guys its 10 - 12%. Quote Link to comment Share on other sites More sharing options...
eatliftrest Posted October 13, 2011 Report Share Posted October 13, 2011 General rule for females is their muscle development is likely to be more efficient between 18 and 22% bfat. But then there are exceptions to this rule as there are in so many other functions of the body based on genetics, age and physical history etc ...Opti. Whats your thoughts on the male equivalent, percentage wise?Apologies for the hijackCan be a bit of variation but more commonly the text books will say 12%. I find I'm better around 14% (endomorpho) but for most ordinary guys its 10 - 12%.Thanks mate Quote Link to comment Share on other sites More sharing options...
sandradavis Posted October 13, 2011 Report Share Posted October 13, 2011 First of all there are three body types, endomorph, ectomorh, and mesamorph. Some people just tend to build muscle mass because of their genetic make up. If you are not that body type, jumping will increase some muscle mass but it is a cardio work out and is better to lose or maintain weight. To build muscle, the natural way, you must lift weights. Join a gym and have a trainer put you on a program, begin slow and work your way up, you will definitely build muscle this way, but remember to factor in your body type, some people will really bulk up where others will build muscle, look very toned and in excellent physical shape but never reach the "Arnold" stage.Hope this will help you!! Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted November 8, 2011 Report Share Posted November 8, 2011 how does bodyfat effect growth? Quote Link to comment Share on other sites More sharing options...
crazyfacials Posted November 9, 2011 Report Share Posted November 9, 2011 dunno if it's true or not but I read that your body is more anabolic in that bf range Quote Link to comment Share on other sites More sharing options...
Optimass Posted November 9, 2011 Report Share Posted November 9, 2011 dunno if it's true or not but I read that your body is more anabolic in that bf range Thats basically righ, your body preforms and respinds better to exercise, diet and hormonal production etc at that range basically. Optimal condition for growth Quote Link to comment Share on other sites More sharing options...
cantygirl Posted November 21, 2011 Report Share Posted November 21, 2011 It takes years of hard training to gain muscle as a women, don't expect an overnight success. Men have a faster result due to their testosterone levels in comparison to ours. Don't be defeated, just keep at it. Quote Link to comment Share on other sites More sharing options...
dave12 Posted November 22, 2011 Report Share Posted November 22, 2011 Hi,Maybe I've labeled this wrong but here you go, I'm looking to build muscle, but I am already very lean. How do I do this without loosing that leanness and having to eat insane amounts. is there a specific training type. I would assume lift heavy and low reps? but how much extra do I need to eat. Cause i believe people would normally build muscle then strip fat second. Anyway hope thats understandable... :shifty:Some quick fire tips.....I suggest a cross fit workout type programme. Google crossfit for more info. This will add muscle (as well as a appropriate diet which I will get to in a minute) without making you too bulky. Remember also to do at least 10 minutes of stretching per day. As for diet, don't go overboard on the protein, as this will bulk you up.I suggest for you, about one and a half more protein in grams than your weight in kg's per day. So say you weigh 50kg's it would be 75 grams of protein.Eat clean, at least 3 standard vege servings a day. Drink at least 3-4 litres of water per day. Goodluck. Quote Link to comment Share on other sites More sharing options...
ApriliaRS Posted December 3, 2011 Report Share Posted December 3, 2011 Some quick fire tips.....I suggest a cross fit workout type programme. Google crossfit for more info. This will add muscle (as well as a appropriate diet which I will get to in a minute) without making you too bulky. Remember also to do at least 10 minutes of stretching per day. As for diet, don't go overboard on the protein, as this will bulk you up.I suggest for you, about one and a half more protein in grams than your weight in kg's per day. So say you weigh 50kg's it would be 75 grams of protein.Eat clean, at least 3 standard vege servings a day. Drink at least 3-4 litres of water per day. Goodluck. Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted December 3, 2011 Report Share Posted December 3, 2011 Some quick fire tips.....I suggest a cross fit workout type programme. Google crossfit for more info. This will add muscle (as well as a appropriate diet which I will get to in a minute) without making you too bulky. Remember also to do at least 10 minutes of stretching per day. As for diet, don't go overboard on the protein, as this will bulk you up.I suggest for you, about one and a half more protein in grams than your weight in kg's per day. So say you weigh 50kg's it would be 75 grams of protein.Eat clean, at least 3 standard vege servings a day. Drink at least 3-4 litres of water per day. Goodluck.repped Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.