Penalty
Ask here about muscle gain, not the cuck weight loss thread
Any advice for putting on muscle? I went from 220lbs of a fat pos to 150lbs in the last year. 6ft for reference. I thought I'd be happy once I got skinny but in reality in a bony skeleton who is weak as shit. So.. time to hit the weights I guess.
2400 as a TDEE for 150lbs and 6ft is not that high. As a comparison, at 5'11 and 155-165lbs, working out 5x a week and doing 15k steps a day my TDEE is probably around 3k-3200
Since the start of this year I've gone from dieting to photoshoot levels of body fat to increasing calories with the aim of getting stronger and adding muscle. I started at 2400 and have increased week on week to 2700 and I'm still not gaining weight - so far the only weight gain has been glycogen/water weight, and that's by dropping down to 4 workouts a week and only aiming for 10k steps a day (some days do 8k, some days do 12k+) but I don't beat myself up over not hitting 10k.
If you want to gain muscle, in order of importance, you need calories, protein, carbs and you need a good program with the aim of progressive overload. I'm using Lyle Mcdonalds generic bulking routine.
My macros are 190g protein, 292g carbs and 90g of fat, but I will keep increasing until I hit the desired rate of weight gain per week.
Also, you will gain body fat at the same time as muscle. Trying to eke out the smallest calorie surplus in order to minimise fat gain is only going to slow your progress down. The key is to increase cals to aim for 1%-1.5% of body weight per month.
If you are uber skinny with little body fat then you can be fairly aggressive from the start.
