What about for a girl?

[morado02]

Hey guys:

I.m always reading the forum and trying to learn as much as possible so I can make the changes on my training and diet when I need it.
But I have a question, what about a girl that wants to bulk a little, nothing like bodybuilding itself, but more like fitness but needs to put on some pounds, the diet has to be planned the same way as a man?
If we have to calculate our TDEE and after the number comes up, we go with 500-800 cal more, what about for a girl? Or it should be added but less calories?

[Times Roman]

Everyone is a little different. You can go 500 over tdee and see how that works. after a few weeks, you can adjust if needed. Everything we do around here, there is ALWAYS going to be a little "trial and error" going on. Makes it interesting, ya know? =)

[Riptorn]

I'm no expert by far but I found this out on the web:
"A good recommendation for your protein needs will be to ensure you are getting 1.0-1.5 grams of protein per pound of bodyweight. These recommendations are slightly higher than that for the general strength training individual since you are not only looking to increase your strength but also add this additional mass."

I know it doesn't speak to your caloric intake but if you are trying to gain muscle mass I think it's a good starting point. BTW the above quote was directed specifically at women.

[Live for the PUMP]

Like Roman said, "It's always a little trial and error". Yes just like a man, use the equation get TDEE and start a little above to bulk. Monitor body if not gaining increase cals. If gaining fat on midsection, decrease cals.

[Live for the PUMP]

I'm no expert by far but I found this out on the web:
"A good recommendation for your protein needs will be to ensure you are getting 1.0-1.5 grams of protein per pound of bodyweight. These recommendations are slightly higher than that for the general strength training individual since you are not only looking to increase your strength but also add this additional mass."

I know it doesn't speak to your caloric intake but if you are trying to gain muscle mass I think it's a good starting point. BTW the above quote was directed specifically at women.

Don't mean to poke at you here....Your saying that a 400lb person should use 1.0-1.5 grams of protein per lb of bodyweight? Thats like 400-600 grams. lol Remember it's based on LBM. Must take BF% into effect. Probably an outdated site...

[Riptorn]

I bow to your expertise. However, why would a 400 lb person want to bulk up?

[Live for the PUMP]

I bow to your expertise. However, why would a 400 lb person want to bulk up?

Haha true! However that protein requirement is good for cutting too.

[GirlyGymRat]

I'm no expert by far but I found this out on the web:
"A good recommendation for your protein needs will be to ensure you are getting 1.0-1.5 grams of protein per pound of bodyweight. These recommendations are slightly higher than that for the general strength training individual since you are not only looking to increase your strength but also add this additional mass."

I know it doesn't speak to your caloric intake but if you are trying to gain muscle mass I think it's a good starting point. BTW the above quote was directed specifically at women.

^^^ most women do not eat enuff protein and this is a good guideline to start with.

i weigh 137 and here is my cutting split for workout days: Total Daily: 1543 cal/171P/101C/35F and the majority of my protein is from food (not shakes)

[GirlyGymRat]

Hey guys:

I.m always reading the forum and trying to learn as much as possible so I can make the changes on my training and diet when I need it.
But I have a question, what about a girl that wants to bulk a little, nothing like bodybuilding itself, but more like fitness but needs to put on some pounds, the diet has to be planned the same way as a man?
If we have to calculate our TDEE and after the number comes up, we go with 500-800 cal more, what about for a girl? Or it should be added but less calories?

welcome girl!!!! if you like, some folks here will help you put together a nutritional plan that supports your workout schedule...will need some info to get ya started...

what r your stats (height,weight, %bf)
what are your goals...for example, gain 10 lbs of lean muscle
also give us an idea of your workout routine and schedule

[morado02]

Thanks for the replies, actually this is my husband account, and most of the time he will be the one checking it, but mys stats are as fallow:

31 y/o
I weigh 105
height: 5'' (1.52 mts)
Body fat %: I have not measured that for a long time, but I'm sure is kind of low, my abs are showing, my legs look pretty
fit.

The diet I've been doing with my husband help:

Meal 1:

1whole egg
3whites
½ cup of oats
½ cup blueberries

Meal 2:

1 scoop of Pro complex
½ cup of oats

Meal 3:

3 oz chicken breasts
1 cup of broccoli

Meal 4

3oz top sirloin
½ cup cauliflower
1 tbs olive oil

Meal 5:

4oz tilapia
1½ tbs peanut butter

According to our math that's pretty much: P: 152g, C: 80gr, F: 45g, and my workout is between meal 1 and 2

How does that diet looks like?

Now my goal is to gain at least 10 pounds of lean muscle if possible, so what do you think my changes should go<

Thanks for the help

[gearbox]

If you are maintaining at that weight I would up the calories 300 and see how you react over a two week period.
Your diet is extremely clean so props to you and your husband

[GirlyGymRat]

that is sweet that your husband is helping you and you eat very well! BTW, what kind of workout are you doing. resistance, cardio or both?

[morado02]

Thanks for the new replies:

Just to answer GirlyGymRat I'm doig both:

Monday: Legs and abs
Tuesday: Chest, biceps and cardio
Wednesday: Shoulders, abs and cardio
Thursday: Back, triceps and cardio
Friday: hams, glutes and abs
Saturday: Cardio only
Sunday: complete rest

Thanks

[GirlyGymRat]

looks like u have a great mentor : ) for diet and exercise.

keep us posted on your lean bulk!!!

also, if hubby dosn't already have u doing these so you can see the progress, i highly recommend:
weekly pics...u will be amazed to look back on where u came from!
measurements. neck, upr arms, chest, rib cage, stomach, 3 inches below stomach, 6 inches below (booty), upr thighs, knees, calves.
and scale