2800 calories is needed to build a 1lbs of muscle, as I said before. Now, that’s 2800 EXCESS calories that wouldn’t be burned doing anything else. So you need to eat at least 400 calories a day in EXCESS of what you’re burning to build 1lbs of muscle a week. So gt rid of those ideas of building 4lbs of muscle a week. ain’t gonna happen. Any special consideration for women? Oh brother, don’t get me started.
For women, the calories needed are roughly the same. The problem is getting women to eat enough protein and fat, eating an excess of calories so muscle can be built (remember, 2800 calories is EXCESS, i keep pounding this home because people don’t get it), and getting them to do enough hard training and the right kind of training to build muscle. The Korean chick’s workout won’t do it.
The second problem in doing this for women is that every piece of advice out there (especially in Taiwan) is against women training with weights, eating protein, and trying to gain muscle in the first place. So in order to really do this, you’d need to stop listening to nearly everyone else and follow the muscle building path. Most of my women clients turtle up and stop talking to people about their training. It’s the price of being an individual and going against the societal grain. Who needs grain, anyway?