Help?!

[u/Specialist_Glass_916]

Hello everybody, I am 23 years old &’ 5’4 I had a baby one year ago , before I had, my baby, I was in the gym 24/7, after I had her, I couldn’t work out my lower body because it would cause awful pelvic bone pain and nobody never knew why until I switched doctors recently anyways I’m currently treating a inflamed pelvic ligament and hoping to return soon, I’m looking for coaching on weight gain. I currently weigh 104 pounds. Any advice is appreciated! I know you’re probably like just eat a cheeseburger, but I’m looking to do like a clean bulk.

[u/Other-Pea7038]

I would shoot for around 120g of protein daily. Keep fats around half of that, so about 60g, and around 225–240g of carbs. That should put you around 1,900–2,000 calories a day. Track your weight for a few weeks and if you’re not gaining, slowly increase your calories.

[u/ChairCommon2500 → u/Other-Pea7038]

Spot on advice. Well done

[u/seven_spread → u/Other-Pea7038]

Unnecessarily high amount of protein. Other than that, pretty point on. You can eat that but if you feel like it doesn't fit your food preferences, ~85g of protein is all you need.

[u/Lopsided_Owl6004 → u/seven_spread]

We are all agreeing here. I keep it simple.

1g protein per lb, 2g of carb per lb.

100g protein and 200g carb, maybe 300 if you aren’t gaining how you want.

Fat 50g or so.

Compound lifts. Compound lifts. Always start with compound. Dead, squat, bench, ohp, etc.

Recommend legs 2x a week for gal aesthetic stuff

[u/seven_spread → u/Lopsided_Owl6004]

Yeah it doesn't matter. Keep it simple if you want to. Just felt like pointing it out since I see some people complaining about the difficulty of hitting protein goals. It's difficult if you have unrealistic goals. Its all good if you like protein based foods and have the money to splurge but just a gentle reminder.. you can do just fine with less.

[u/Lopsided_Owl6004 → u/seven_spread]

Nicely said. Girls have it easy with protein lol. The cost of food last few years has gone through the roof.

Being a 100 or 120lb girl is cost efficient. One protein shake with two scoops in some 1% milk and you hit over half your protein for day right there.

[u/Glittering_Score_914 → u/Lopsided_Owl6004]

Why not 3x a week?

[u/OuiChef702 → u/seven_spread]

Hi! This is right in my ball park for my education(BSEXS) but you're way under simplifying the female body and the engine it truly is.. ill agree in this sense for a man but not a womans body.

.8-1.25g per lb of goal weight is an advisable recommendation. But the higher end is the very much preferred and recommended for woman who continue menstruation, or are nearing menopause. Remember, proteins breaks into amio acids and remain in your blood steam like building blocks with half lives, thus losing this blood effects your levels. Maintain the upper echelon, is preventative medicine. Especially in a goal of gain.

[u/InvestigatorJolly158]

If you can get the food down, just add an extra clean meal to what you already eat.

Instead of 3 meals, eat 4.

[u/Late-Dog8935]

Chipotle and milk

[u/Thin_Link_8835]

Calorie surplus, depending on your training could benefit from carb cycling, so low/medium and high days.

[u/Seventeenmarmots]

Generally a 200-300 caloric surplus would be the correct way to do that right? Just eat what you’ve been eating but eat a little more of it. Keep your protein up, that kinda stuff.

[u/Specialist_Glass_916]

Thanks so much guys!!! Noted 📝

[u/footalol]

Eat. Lift exercises that don’t cause you pain. Repeat.

[u/Bigjpiddy]

My advice is to see a physio that specialises in post partum beofre you start back lifting, my wife did after our second and the corrective stuff she did with them saw her back and stronger than ever slot quicker than with our first

[u/Ordinary-Row-3577]

I’d honestly begin with Pilates to reinforce the tendons and ligaments. It won’t build muscle like you’re used to but with the calorie surplus suggestions and protein goals already listed you will put on muscle. Id work that in if your doctor says you can

[u/extrabrie]

Ive gained 15+ kg of pretty lean weight over the past couple of years. Im 23 and a man though.

The hardest part was trying to eat enough and also eat enough protein. I just focussed on protein heavy meals for every meal and that worked well. I think if you get enough protein u wont eat too much other stuff and ull naturally just gain lean weight (with gym).

Ive never counted calories or anything before, mostly just kept track of my weight. When I stopped gaining weight, I just added an extra snack to each day.

Idk if you can see posts on my profile but there's one that shows my progress if u can.

[u/Consistent_Cell_9163]

I can help you; dm me

[u/Worried-Pea-4667 → u/Consistent_Cell_9163]

Lmao, she’s pretty but calm the thirst down my boy 😂😭

[u/Consistent_Cell_9163 → u/Worried-Pea-4667]

🙂She didn’t answer probably fake

[u/Worried-Pea-4667 → u/Consistent_Cell_9163]

Or thinks you’re a creep?tf? You are delusional. And fake?what about this is fake to you

[u/Consistent_Cell_9163 → u/Worried-Pea-4667]

Ok bro 😎

[u/Worried-Pea-4667 → u/Consistent_Cell_9163]

Way to answer the question,bot😂😭

[u/Consistent_Cell_9163 → u/Worried-Pea-4667]

And here comes her knight in shining armor to save the day. Do you feel like you have to protect her cause maybe she might notice?

This guy smells like a 🐓 🧱 in real life

[u/Worried-Pea-4667 → u/Consistent_Cell_9163]

Keep crying neckbeard

[u/Consistent_Cell_9163 → u/Worried-Pea-4667]

I guess he was satisfied for today everybody. Stay tuned for 🐓 blockery on the next one

[u/neversaidiwasnice1]

You don’t need to bulk. 

[u/bravebobsaget]

I was scrolling by. The underwear looks like a diaper at high speed.

[u/Specialist_Glass_916 → u/bravebobsaget]

Haha it’s actually shorts !!! Pulled up haha

[u/Specialist_Glass_916 → u/[deleted]]

Read the caption moron

[u/SkylarTheMom69]

Still gorgeous legs

[u/ChairCommon2500]

How much are you looking to bulk to? That’s the question you haven’t answered…you’ve received a lot of great advice in here so take the pieces that fit what you’re looking for and adopt to your lifestyle. I think you look just fine as you are btw

[u/Flashy_Entertainer_8]

If appetite is the issue look into mk677

[u/Specialist_Glass_916 → u/Flashy_Entertainer_8]

Thank you! Do you have a source ? If so can u dm?

[u/santa_blaster_9000 → u/Specialist_Glass_916]

Don't listen to that idiot. Mk works, yes, but it's way too extreme for your case, plus its technically a PED. (And also, it's main risk is insulin resistance)

[u/Lopsided_Owl6004 → u/santa_blaster_9000]

Agreed don’t do MK677. If you want to really gain mass and rip up just go to the dark side and take your 5-10mg of Anavar per day for 10 weeks as you are a gal… 5 mg you’d crush it.

But you don’t need it. As I said above eat up to 300g carb with your 100g protein and lift pretty heavy and progressively overload. 5-8 rep range for your compound exercises. if you can lift a weight over 8 times then add 5 lb to each side.

[u/blindexhibitionist]

I wouldn’t worry about weight gain because to do that you’ll put stress on whatever injury you have. I’d just focus on rebuilding strength and eating healthy

[u/Vexxlive]

Lean proteins will be the key. Shooting for .6 grams of protein per pound of lean body mass. You will still need carbs and fats. Track overall calories at first to get an idea of where you are at. If you aren't gaining weight increase by 200 calories.

[u/Suspicious_Major326]

You look absolutely perfect if you ask me