New here

[cdp11]

Hi I'm new here. Im 19, 5'8 and was looking to gain some size and weight without gaining too much fat in the process. I lift about 5-6 times a week...I'm not a huge cardio fan but I really don't need in that my body fat is already rather low and I am a hard gainer to begin with. I'm not looking to slim down anymore I'm just looking to add some size to my muscles and boost the number on the scale. I'm pretty toned I'm just lookding to add size and was wondering about any general guidelines or suggestions yall may have for me

 

[Sassy69]

Hi cdp & welcome to EF! If you already have most of the "activity" part of a "fitness lifestyle" in place I'd start by looking at your diet --- your body reflects your lifestyle - how you fuel it (eat) & how you expend your energy. Can you give us an idea of your weight & bodyfat so we can get an idea of what it means you are "lean"? Then can you list your current diet - an day's sample meal plan. It would be really great if you can include the total calories & macronutrient breakdown (% protein , fat, carb) that as well - www.fitday.com is a great online food counts program that many of us use to help quantify what we are eating.

Then to give you an idea of a place to start - check out the "Are you new to EF Womens Board - START HERE" sticky at the top of the board -- it references a program called "The Shadow Project" that a lot of the girls have followed successfully. The idea is to start w/ a macronutrient baseline of 40% protein, 30% carbs, 30% fats w/ intensity oriented training & a little cardio. I'd suggest runnign that for a couple weeks - give it a chance for your body to adjust & see what sort of results you get. The you can adjust the ratios for more specific results for your body.

 

[*Bunny*]

If you already have most of the "activity" part of a "fitness lifestyle" in place I'd start by looking at your diet --- your body reflects your lifestyle - how you fuel it (eat) & how you expend your energy. Can you give us an idea of your weight & bodyfat so we can get an idea of what it means you are "lean"? Then can you list your current diet - an day's sample meal plan. It would be really great if you can include the total calories & macronutrient breakdown (% protein , fat, carb) that as well - www.fitday.com is a great online food counts program that many of us use to help quantify what we are eating.

Welcome!!!

Yup, get us the bold part ^^^ to see where you're coming from!

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