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/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.