u/ThreeTree0O

I’ve been going to the gym for the last 2-3 months - I’m 19y old 160cm and about 44kg. I’ve lost some weight in the past due to stress and I wanted to start building muscle.

At the gym I usually do 3-4 sets of 6-8 reps till failure and I use progressive overload even tho it seems a bit slow with some muscle groups.

My main question is my diet- I don’t know how much I need to eat to effectively build muscle without gaining much fat. My BMR is at around 1.2k kcal , my maintenance at around 1.4-1.5k kcal. I’ve been eating 90-100g protein every day and over the last 6 weeks the gym scale showed 0.4 kg muscle gain (i know it’s not precise but ig it’s okay for tracking progress)

I honestly just don’t know how much I should eat because I really don’t want to gain visible fat (since a 1kg increase in fat does changes my body a lot. )

Also I don’t know if 3 sets either 8 reps is really enough? I just train the muscle till I can’t do the workout with a clean form/ can’t lift the weight anymore.

Another question would be if creatine is something I should maybe start , and how much muscle I could realistically build over the next 3-6 months?

Thanks in advance

I’ve been going to the gym for the last 2-3 months - I’m 19y old female 160cm and about 44kg. I’ve lost some weight in the past due to stress and I wanted to start building muscle.

At the gym I usually do 3-4 sets of 6-8 reps till failure and I use progressive overload even tho it seems a bit slow with some muscle groups.

My main question is my diet- I don’t know how much I need to eat to effectively build muscle without gaining much fat. My BMR is at around 1.2k kcal , my maintenance at around 1.4-1.5k kcal. I’ve been eating 90-100g protein every day and over the last 6 weeks the gym scale showed 0.4 kg muscle gain (i know it’s not precise but ig it’s okay for tracking progress)

I honestly just don’t know how much I should eat because I really don’t want to gain visible fat (since a 1kg increase in fat does changes my body a lot. )

Also I don’t know if 3 sets either 8 reps is really enough? I just train the muscle till I can’t do the workout with a clean form/ can’t lift the weight anymore.

Another question would be if creatine is something I should maybe start , and how much muscle I could realistically build over the next 3-6 months?

Thanks in advance