Hi :)
I've been trying to bulk for a few months but without success. Maybe it's because I'm doing more like a reverse dieting than serious bulk which results in my metabolism adjusting to the increasing amount of food without my body putting on weight?
I'm a 20 year old female with a TINY frame (always have been), 5'2, 95lbs, 11-13% bodyfat (based on different measuring approach). I've been lifting consistently for 4 years, pretty strong for my size, (bench bodyweight, sumo 2xbodyweight, squat 1.5 bodyweight) But in the recent months have found myself to be a little too lean and want to pack on more muscle (and maybe fat). I'm not competing or anything so I could tolerate a bit of fat gain, but you know, still want to prioritize lean mass :)
Few months ago I've gotten my TDEE measured by some professional, which turned out to be incredibly low (1350) and I was eating/maintaining at 1500. Since my bulk I've been increasing my calories 50kcal/week, and now am sitting at 1800. (50/25/25)
But as I said above, I am not gaining ANY thing. Should I keep up the gradual increase or take up a more aggressive approach? Honestly I feel like tracking macros is actually hindering my progress because I'm thinking about food 24/7 and often would rather not eat than eating something that won't fit my macros... But I'm scared of eating intuitively because it would lead to high carb high fats and not enough protein :/
I guess I should mention that the mental aspect is also a challenge for me, as I have a background of eating disorder although I recovered (ish) a few years ago... But I am determined to bulk/gain weight because I haven't gotten my period in 5 months..
Sorry for this long messy rant/first post, I finally decided to reach out for help after feeling like walking in circle for months without making progress!
I've been trying to bulk for a few months but without success. Maybe it's because I'm doing more like a reverse dieting than serious bulk which results in my metabolism adjusting to the increasing amount of food without my body putting on weight?
I'm a 20 year old female with a TINY frame (always have been), 5'2, 95lbs, 11-13% bodyfat (based on different measuring approach). I've been lifting consistently for 4 years, pretty strong for my size, (bench bodyweight, sumo 2xbodyweight, squat 1.5 bodyweight) But in the recent months have found myself to be a little too lean and want to pack on more muscle (and maybe fat). I'm not competing or anything so I could tolerate a bit of fat gain, but you know, still want to prioritize lean mass :)
Few months ago I've gotten my TDEE measured by some professional, which turned out to be incredibly low (1350) and I was eating/maintaining at 1500. Since my bulk I've been increasing my calories 50kcal/week, and now am sitting at 1800. (50/25/25)
But as I said above, I am not gaining ANY thing. Should I keep up the gradual increase or take up a more aggressive approach? Honestly I feel like tracking macros is actually hindering my progress because I'm thinking about food 24/7 and often would rather not eat than eating something that won't fit my macros... But I'm scared of eating intuitively because it would lead to high carb high fats and not enough protein :/
I guess I should mention that the mental aspect is also a challenge for me, as I have a background of eating disorder although I recovered (ish) a few years ago... But I am determined to bulk/gain weight because I haven't gotten my period in 5 months..
Sorry for this long messy rant/first post, I finally decided to reach out for help after feeling like walking in circle for months without making progress!
by ingridlifts via Bodybuilding.com Forums - Female Bodybuilding
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