How to gain 10 lbs of muscle?!
Question: I wiegh a 160 lbs and have a solid base on which to build from. I few months ago i started dieting and lost 20 lbs in order to get down to 160lbs, i was at 180lbs and was chubby. Now i am skinny and have good tone arms and legs, but still no abs lol they are hard to get. I want to put on ten pounds of muscle, because no instead of being chubby my family and girlfriend tell me i look punny, which i do look tiny, i mean i am only a 160lbs. What is the best way to go about gaining 10lbs of muscle? I lift 3 days a week and run 3 days a week, but never on the same day. I have been on a 1200-1500 calorie diet, but i have a feeling thats not going to help me gain muscle mass. Need some tips please
Answers: I wiegh a 160 lbs and have a solid base on which to build from. I few months ago i started dieting and lost 20 lbs in order to get down to 160lbs, i was at 180lbs and was chubby. Now i am skinny and have good tone arms and legs, but still no abs lol they are hard to get. I want to put on ten pounds of muscle, because no instead of being chubby my family and girlfriend tell me i look punny, which i do look tiny, i mean i am only a 160lbs. What is the best way to go about gaining 10lbs of muscle? I lift 3 days a week and run 3 days a week, but never on the same day. I have been on a 1200-1500 calorie diet, but i have a feeling thats not going to help me gain muscle mass. Need some tips please
First of all I can say i relate to you in a way. But if you want to gain 10lbs of muscle a calorie deit is not the way to go, nor is running. you should be eating a lot of fiber/protein and keep working out the 3 days a week, maybe more but dont over do it by working out everyday. If anything that'll slow down the muscle growth. And for the running, its good if you want to lose weight but if you want to gain muscle you should maybe cut that down to running maybe 1 time a week.
And its very important that you get lots of rest/sleep for your muscles to relax and repair while they grow.
160 is not a bad weight at all unless you are considerably over 6 ft tall. People tell others that because we've become a fat society. Normal just doesn't look normal anymore. For health sake stay where you are. In time you'll be the good looking one. I know, I was the same way. Now others envy my body.
Eat good source of protein egg white for starters
Then a L-O-N-G work out
The longer the body is put on the line the better it knows to get ready for the long one again
A daily work out should be no less than a continuous-- 2 1/2 hours --
including stretches warm ups and breaks
And when ever you stop to talk to someone is not counted as work out time
Do this and you will see results
Your work out times can go as high as 6 hours a day in 2 - 3 hour split work out sessions a day.
To show real results.
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i would normally say try a gianer protein, but i wouldn't want you gaining back the fat you lost.
i would have to agree, and say that you need to be getting more protein, go with the rule of 1.5-2grams protein per ever pound you weigh. (daily) try a good quality Isolate Protein shake to fill in when you cant get it all through your diet. a good quality ISOLATE should be low carb to no carbs, almost 0 fat, low calorie(around 120) and low sugar like 1gram of sucralose. (they will use sucralose because it won't spike insulin, and cause you to store fat)
if protein is not the issue, then try a KRE-Alkalyn Creatine, to help gian muscle and, buffer lactic acid durring workouts. a kre-alkalyn creatine isn't acidic to your body like creatine monohydrates are.