Female here, now looking to gain some weight (well muscle weight)! page

[HealthyGirl]

So I have been primal since february, and lost 20 lbs. I feel & look great, but I do not want to lose any more weight, just maintain and possibly gain a bit more muscle. (I will not look good any thinner) I already work out about 4/5 days per week, martial arts kickboixng, and push ups/planks etc. Suggestions? I have upped the carbs a bit in terms of quinoa/sweet potatoes... I have a lot of equipment home as well..(Pull up bar, total gym, kettlebell etc). Open to suggestions!

[Miscellangela]

A good barbell program will work wonders. I'm doing Starting Strength, and it's amazing - strength gains every single workout. Extremely empowering to feel like you can move heavy things! You'll need to eat more though, or you'll lose weight. I was just eating maintenance calories, and I lost 5 pounds pretty quickly. Now I'm trying to get used to packing away the food. I totally pigged out last week, and my squat and deadlift both jumped 20 pounds! W00T!

[Diogenes]

Hard to say without a full set of bikini pics!

[Wanderlust]

A good barbell program will work wonders. I'm doing Starting Strength, and it's amazing - strength gains every single workout. Extremely empowering to feel like you can move heavy things! You'll need to eat more though, or you'll lose weight. I was just eating maintenance calories, and I lost 5 pounds pretty quickly. Now I'm trying to get used to packing away the food. I totally pigged out last week, and my squat and deadlift both jumped 20 pounds! W00T!

There is not much hotter than a girl who can deadlift 300#.

[Fitness Wayne]

Congrats on the weight loss. Miscellangela is right you need to eat more, especially protein. Drinking some egg white protein after lifting will help you put on muscle. I actually wrote a good article about tips on gaining muscle a few weeks ago, you might want to check it out. Since writing that article I also learned that you can increase your HGH level by getting lots of sleep (8 or more hours) which helps put on muscle.

[kmc]

More carbs, especially post workout! A few hundred grams, even. (keep fat low during these meals, however, to avoid gain of adipose tissue.)

Heavy strength training! Try Starting Strength or Strong Lifts.

[HealthyGirl]

Thanks everyone....Carbs...As in? Sweet potatoes, squash, what else? I need ideas....

[andyTHFC]

white rice, white potatoes and plantains are some of my faves.

Seems like you have some good equipment at home as well. Try some kettlebell/bodyweight circuits which include pullups/chinups and you'll be well on your way. Check out myomytv.com for some great workouts.

[Misabi]

Meet Staci: Your New Powerlifting Super Hero | Nerd Fitness

Though, looking at her example menu I'd prefer to see some natural protein sources in place of the shakes, but whatever you need to do. Good luck and enjoy your journey :-)

[TheGrappler]

If you want to get stronger, faster. You can cut out some of the 4 days of training. Your burning a lot of extra calories which is great for slimming down, but your gonna make it harder to build muscles. With muscles comes a bit of fat at the best of times. So focus on putting on muscle now, then when you are satisfied you can lean out some more.