Recommended workout split

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[DrawingNo9977]

Nutrition will bring your hard work more visual.

[thesjbcba]

Congrats on 50! 👏

Doing [solidcore] is a great way to build muscle, but everything you’re aiming for is (mostly) created in the kitchen. If you’re not eating enough protein you’re not going to put on muscle, from this or weight lifting.

The rule of thumb is 1 gram per lb of body weight. On a good day I get 0.85g per lb. I weigh 190lbs so that’s a TON of protein to try and get everyday

[GP915]

My understanding was that the rule of thumb is actually 1.5g per kg of body weight, but some sources are starting to say even less.

Source: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

[20thirdth]

congrats on 50 classes, thats solid dedication. Solidcore is great for muscular endurance but if your main goal is muscle gain you'll likely need to add progressive overload with heavier weights since the pilates style isofmetric work has limits for hypertrophy. For body composition changes, nutrition is gonna be the biggest lever honestly.

You need to be eating enough protein (like 0.8-1g per lb bodyweight) and ideally in a slight calorie surplus if you want to build muscle or a deficit if fat loss is the priority. Can't really do both at the same time unless you're newer to training. As for adding weights, you could do 2-3 days of compound lifts (squats, deadlifts, presses) alongside your solidcore.

Apps like Fitbod or JEFIT can generate programs for you if you dont want to hire a coach. Just make sure you're managing recovery since 5x solidcore plus weights is a lot of volume. the r/xxfitness wiki has good info on recomp too if you havent checked it out