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New Girl - need help with bulk

1K views 28 replies 10 participants last post by  ChezzaC 
#1 ·
Hey !

Its my first time posting. I'm 48 female and been training for 3 years. Initial gain about 20 pounds in first 2 years. Increasing calories week on week and have hit 3300 calories. Now on 190g protein 380g carbs and 115fat. Have gained very little this year - around 2-3 pounds. I'm around 20% body fat and 135 pounds. I need to increase again but now not sure about macros. At 190 G protein is that now enough ? What should I increase ? Any tips ?
 
#2 ·
Hey !

Its my first time posting. I'm 48 female and been training for 3 years. Initial gain about 20 pounds in first 2 years. Increasing calories week on week and have hit 3300 calories. Now on 190g protein 380g carbs and 115fat. Have gained very little this year - around 2-3 pounds. I'm around 20% body fat and 135 pounds. I need to increase again but now not sure about macros. At 190 G protein is that now enough ? What should I increase ? Any tips ?
ok if I am reading this correct your 9.5 stone and not gaining weight eating 3300 calories. ???????

training schedule etc bit more info I doubt all this lo
 
#3 ·
ok if I am reading this correct your 9.5 stone and not gaining weight eating 3300 calories. ???????

training schedule etc bit more info I doubt all this lo
Hi. Yes I also posted this under diet section. I am 5"2' so 9.5 stone is an increase from starting at 8 stone 2 years Ago - so I have increased weight by increasing diet I'm now in 3rd year and currently each in excess in 3300 calories ans have been increasing this at 200 or so per month and have increased 3 pounds this year. I know it's a lot. I train 5 or 6 times a week. No cardio. Heavy weights. I know solution is just to eat more. My question was more about whether I need more protein which others have answered that I don't. Just more calories overall. Thanks for reply
 
#11 · (Edited by Moderator)
Well you clearly know what you're doing :thumbup1: .

I won't join in the wild stabs in the dark at your body fat percentage that may follow but whatever it is I certainly don't think you need to be prioritising fat loss right now. Do that if/when you decide to compete. Do you have any plans to do so?

Your calorie intake makes more sense having seen your physique.
 
#14 ·
Well you clearly know what you're doing :thumbup1: .

I won't join in the wild stabs in the dark at your body fat percentage that may follow but whatever it is I certainly don't think you need to be prioritising fat loss right now. Do that if/when you decide to compete. Do you have any plans to do so?

Your calorie intake makes more sense having seen your physique, so I'd ignore the comments I think I remember seeing doubting you weren't gaining weight eating what you said.
Thanks for nice comments. Would like to see what you think of training. As I said, I have made progress in last 12 mnth but no where near first 2 years - which I guess is to be expected.

I have taken on board what you have said and will keep going.
 
#13 ·
Chest/Triceps

Bench Press 5/5 45KG

Dumbell Press 4/8 17.5kg

Dumbell Fly 4/10 8kg

Tricep Dip(band assisted) 4/10

Push Up 3/16

Cable Tricep pushdown 3/16 30kg

Legs

Squats Pyramid 10@65kg/8kg@65kg/6@75kg/4@80kg (day1)

Squats 5/10 65KG (day2)

Split Squat 3/12 55KG both days

Leg Extension Pyramid 12@112lbs/10@125lbs/8@137.5lbs (day1)

Glute Bridge 4/10/85KG (day2)

Stiff leg dead lift 4/10/60KG (day2)

Hex Dead lift 4/6/90kg(day1)

Isolations Hamstrings- cable or similar(day2)

(Normally leg press but not doing due to injury)

Back/biceps

Barbell Row 4/10/55kg

Pull ups 4/6 body weight or chin ups 4/10-12 body weight (or using machines-lat pull down)

Cable Row 4/10 39.7kg

Dumbell Row 4/10 22.5kg

Olympic bar bicep curl (no weight) 4/11

Other Bicep isolation - high rep

Shoulders

Smith Machine overhead press 5/5 bar plus 30kg

Dumbell Shoulder press 4/10/14kg

Face Pulls 4/15/26.1kkg

Upright row (cable or kettle bell with band)4/10 weight varies

Lateral and front shoulder raise with dumbells 4/10 each

Handstand push ups (in progress!)

I work each group twice a week (back just once )
 
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