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How do I put on muscle weight or work out? (Im 6'3, 190 lbs)?
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audacious83
Yahoo User
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 Posted: Sun Feb 10, 2008 5:46 pm Post subject: How do I put on muscle weight or work out? (Im 6'3, 190 lbs)? |
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| I always see all these diet plans for guys to lose weight and put on muscle...but I am slim and its hard for me to put on weight and muscle and get bigger. I havea high metabolism. I have started to gain weight but only in my tummy. How did I get rid of this and gain mass, not BULKY looking, but a slender ripped look |
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swiessenberg
Yahoo User
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| Posted: Sun Feb 10, 2008 5:55 pm Post subject: |
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How old are you? What is your diet like? How much protein do you put in your system? Do you take any legal supplements? What type of exercise program are you on? Have you had your testosterone level checked? After we answer these beginning questions we can move on to a plan.PS I would love yo have those extra 3 inches over 6 feet you have!  No work out can help with that |
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kls1583
Yahoo User
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| Posted: Sun Feb 10, 2008 5:57 pm Post subject: |
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| Bro really all you can do is do your workout routine id go with reps of 6 or 7 for mass eat healthy like tuna, eggs, ect stay away from the chips and candy do cardio 3 times a week which is keeping ur heart rate up for 20 minutes at a time and look into supplements like whey protein, diet pills arent the way to go tho bro im tellin you |
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Caleb R
Yahoo User
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| Posted: Sun Feb 10, 2008 6:16 pm Post subject: |
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| First of all, you cannot gain muscle and lose fat at the same time. To build muscle requires a lot of calories. Eat small meals throughout the day every two to three hours apart. Make sure your eating 1.5 grams of lean protein per pound of bodyweight which for you would be 285 grams per day. You do that to put your body into a nitrogen rich state; an "anabolic" or muscle building state. You will need a lot of fiber and carbs for that protein. Most bodybuilders say to not eat a lot of carbs because the excess protein turns into glucose anyways. That is true but why put your body through all of that extra work when it can use the carbs from grains, legumes, fruits and vegetables. Your calories from protein should be 1,140kcal. Your carbohydrate intake should be about 200 grams per day which is 800kcal. The rest should come from healthy fats like fish oil from salmon, olive oil put into your food and nuts and seeds like almonds and walnuts. You should consume about 50 grams of healthy fats per day. Your total calories there should be 450kcal. Your total daily kcalories should be 2,390kcal per day. This will give you enough energy to make your workouts intense. Cycle your workouts and your workout days. Lift one day and hit the treadmill the next at 3.5mph at a 2% incline for 30 to 45 minutes. Don't run! Wait until you've put on some muscle and in about 3 months, take a break and cut your calories to about 2000kcal to cut down your bodyfat. Lightly jog on the treadmill or elliptical for 20mins and walk at the 3.5mph for another 20mins. Keep doing that cycle and you'll be fine. Good luck! |
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