This entry was posted by Redlemon ( email address confidential ) on Tuesday, May 29th, 2007 at 11:16 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed.
How to gain muscle weight?
Hey,
i am a athletic 17 year old, i used to be a bit over weight but have lost it all and now i am a thin and fit, i run of a morning and go to the gym 3-4 times a week on top of sports!…… but i am under weight and i think maybe a little to thin! my eating habits aren’t the best and was looking for help as to what i can do to help this? i have a six pack and kinda pecks but i really wanna gain weight, muscle and body size! and was wondering how to gain pure Muscle Mass, Weight and Increase the size of my Body! to become: Big, Muscular and still stay ripped without the loss of my six pack! so was just curious as to what i should do to achieve this goal?….
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May 30th, 2007 at 9:20 am
If you want to gain muscle, then it’s all about diet. You should be eating 5-6 healthy meals a day and overeating by about 500 calories a day too. There is a calorie calculator on the maximuscle website to see what you need. This ensures you have enough energy to build muscle. Also, make sure you have protein with every meal and get about 1.7-2.4 gm’s for every kg lean weight you are (i.e. 70kg lean mass male needs about 140gm’s protein a day). A protein powder will help you get some of this(aim for about half from diet and half from protein shake) and I recommend Reflex instant whey which works well for me and tastes great with skimmed milk.
If after a week or so you haven’t seen a gain then up the calories by another 500 a day. But importantly, you must be working out HARD at the weights. 3-4 times a week. Routine that I use is on the maximuscle website and works well. The day after each session you should ache slightly in the muscles you trained which means you’ve worked well, if not, up the intensity.
Also, if you find your gaining a little fat, then cut the calories slightly or work harder. However gaining some fat is usual and just something you’ll have to loose after you’ve gained muscle.
Also, i’d stop jogging in the mornings. Gaining muscle and jogging are two different goals and don’t work well together. Weights put’s on muscle to make you stronger, jogging burns muscle to make you lighter(hence more efficient jogger). However, i’m sure you could still gain muscle while jogging if you want to.
And remember to rest, on the days you don’t go to the gym you may want to(I know I do, it’s difficult to stop myself) but you’ll do more damage than good.
Hope that helps, and I believe all the info is correct, but i’m sure someone will correct me if i’ve left anything out or ote.
Dave
May 30th, 2007 at 1:17 pm
It’s probably your diet pal,your not eating enought calories to maintain your weight. u need to try & eat every 2/3 hrs. I have 3 - 4 meals (depending) & 2-3 shakes. Total of 6 meals.
I would recommend Maxi’s Progain as it has more calories..
make sure all maels are balanced with protein carbs & veg, say 100g each dry.
Good luck
May 30th, 2007 at 1:23 pm
Train with weights 3/4 times a week concentrating on heavy compound movements, make sure you are doing 3/4 cardio sessions a week for about 45 mins. You can try split body routines with weights or a whole body workout, whichever you prefer, and maybe a simple whey protein will help, don’t bother with the weight gainers as you are guaranteed to gain some fat around your middle with them. Keep your sessions intense and interval training for cardio is the best for keeping fat off!
July 2nd, 2007 at 1:24 pm
As bulking up is your main priority, drop all cardio from your training programme. Train effectively with weights, as Ross says, heavy compound movements. The trouble with adding in a lot of cardio is that it means you will burn even more calories and the path to bullking up will take even longer. If you have to do some form of cardio, do only 1 or (absolute maximum) 2 per week, preferably on non-weight training days. It is inevitable that you will increase your fat mass along the way, but do not let this discourage you. Once you have your desired lean body mass, shedding the fat won’t be too hard.