I’ve been lifting weights twice a week for six months, very traditional barbell routine: back squats, front squats, bench press, deadlift, chin ups, dips, very gradually increasing the weight.
I’ve also increased my intake of calories, with the aim of gaining a half a pound a week. Over six months, I’ve gone from 133 lbs to 145 lbs. So far, so good. I’ve also gone from 12% body fat to 17% (measured with a “Bod Pod”).
But this means I’ve gained three pounds of muscle and nine pounds of fat. I think this is too much fat and not enough muscle.
Can someone please reveal what the solution here is? I am guessing it’s not eat less. Should I just keep eating as I have been and lift weights three or four days a week?[/quote]
I’d suggest adding an extra day or two of training per week. If you’ve been doing full body, split it up along the lines of:
1 - Squat, bench, couple of accessories
2 - Bench, heavy rows, couple of accessories
3 - deadlift, press, couple of accessories
4 - Squat, press, couple of accessories
If you can add around 10 lbs a month to your lower body and 5 lbs a month to your upper body on your heaviest work sets your progress should be on the money. Remember that those increments are on your heaviest work sets, and will likely mean a much larger increase in max lift. After a while, you’ll find yourself using your max for your heavy work sets. When that happens, you will know for sure that your max has gone up a lot.
Max squat 220 lbs
Heaviest work set 5x176 lbs
Add 10 lbs per month for three months
Heaviest work set after three months 5x216 lbs
Heaviest work set after another month 5x226 lbs - your max now will be MUCH higher than 220 lbs, after only 16 weeks.
Also clean up your diet and consider eating more but higher quality food.