How to gain muscle and body fat?

[Anonymous]

If you're an active gym member, you most likely work out at least twice or three times a week. You gain slight muscles, nothing too obvious, but you feel stronger and notice your toned body. You're not losing weight, yet your body seem like it's shrinking, which could only mean your body is reducing body fat. I'm not a fan of having a "shrinking body". My question is, how could I gain muscle AND body fat altogether? All I want is to be toned and keep my curves. Solutions are much needed!

[Argus14]

If you want to bulk (gain weight) then you need to be in a daily caloric surplus meaning taking in more calories than you burn throughout the day.

You first need to calculate your total daily energy expenditure by logging your food over the course of a few weeks and keeping your training consistent. If you are ever losing weight you are in a caloric deficit, if you stay the same you are at maintanence.

Ideally you want to start by first finding your maintainence calories and not going straight into surplus because too large of a surplus will add a lot more fat than muscle and those curves might round out.

Once you have maintanence figured out increase your calories gradually until you are gaining weight at your desired speed. Anywhere between.5 pound to maybe a pound a week is pretty healthy and won't add too much fat. That translates to a 250-500 calorie surplus a day, every day.

You can find more detailed info on any of the plethora of fitness websites around. Just look for sections on bulking.

[nickstaa]

Eat a lot, don't do much exercise just the weight. Long reps eg 12-16 and if it doesn't work take mass gainer it makes you put on weight and in fat and muscle growth so you look Bigger and ypu won't shrink

[sweatgirl]

Great advice was given by Argus14. don't think you can start eating donuts, icecream and pizza though that will tip the scale in a direction you don't want to go. your goal should be to eat healthy to gain weight. for example eat oatmeal, protein shake, low fat granola bar, turkey sandwich, eggs and one slice toast, salad with grilled chicken or tuna with a little bit of mayo. keep a food journal. you should try and eat everything 3 hours and up to 3 hours before bed. if you sleep on a full stomach you may have a hard time falling asleep. if you crave salt I would go with one serving whole wheat pretzels or 1 serving low fat popcorn. keep your diet clean. stick with heavy weights and 3 sets of 12-15 reps.

[thatbuffedkid]

Gym 5 days a week. Each muscle individual, sleep a lot and carb load. It would increase both of em pretty good