Quote (hoipolloi @ 1 Jan 2020 01:16)
I just do weight lifting and running, to maintain I guess,, but I want to gain 10 lbs of muscle is my ultimate goal, I am only 150lb, with low bodyfat, I need 10 more lb of muscle in next year I hope, but I mostly only do back and arms, and legs, no shoulder or chest,
But I do pull up, pull down, rows, so I'm thinking I get some traps and shoulder with that
If you want to gain muscles then you’ll need to eat at a surplus. Perhaps you can try adding 100-200 cals per day and track your weight each day and average them out each week to see if you are gaining or maintaining weight. The reason you don’t wanna bump your cals up too fast it’s so as to avoid too much excess fat gain. But when bulking, fat gain is still inevitable. You’re light though
I assume you don’t do cheat / shoulders is due to injury?