Help with a meal Plan to gain muscle, lose Body fat, get toned cut.?!
Question: Hey im 18 years old im 5' 9" 153 lbs and about 17% body fat. Im not fat i just dont have much muscle to look very ripped or cut. I dont want to look at football player buff. Im working out 3-4 times a week. Looking for a good plan for meals..I have high performance meal replacements. Whey protein and multivitamins..What else do i need and what foods should i eat and how much? thx in advance for any advice
Answers: Hey im 18 years old im 5' 9" 153 lbs and about 17% body fat. Im not fat i just dont have much muscle to look very ripped or cut. I dont want to look at football player buff. Im working out 3-4 times a week. Looking for a good plan for meals..I have high performance meal replacements. Whey protein and multivitamins..What else do i need and what foods should i eat and how much? thx in advance for any advice
sup zack..like i just told sum one..u can't gain.muscle with out fat.u must gain.fat.to gain..muscle....but there's a point that when u gain....u have to workout...that the key to building muscle and not storing the fat.u need atleast dumbbells if u can't go to the gym..(i can't go so i workout at home)...be consistent thats main key ..follow a diet.Diet is most important its about 80% important yes its that important.....eat 6 meals a day..eat alot..or u won't gain.nothing.u need atleast 3000 calories.a day...which is possible....especially since u got whey protein.or else i would tell u go get sum.protein..try increase ur carbs, protein, and calories..what i do..is go to calorieking.com and check all the stats for the foods i eat and put it on a graph to keep and when i eat that again.i know how much it has of everything.u can check out bodybuilding.com i have profile there its great. place..
visit bodybuilding.com lots of info there
Guaranteed to work!!!!
1. Drink nothing but water and fresh juices (no sodas, energy drinks etc)
2. Eat five times a day Just eat normally. Till you get satisfied, not full.But get protein in each meal. Dont eat after a certain time. like 6pm. eat healthy. lots of vegetables, fruits, nuts, seeds, yogurt. Whey protein is good. Try to get whey protein Isolate. They take out the fat and cholesterol from it so it's PURE protein. More expensive though.
3. when you excercise, always change up your routine. Don't let your body get use to the same excercies. Run one day. light weights the next day, bicycling another, heavy weights another, swimming. This will shock your body and really change it quickly. CUT .
4. I see you take vitamins. Try taking WHOLE FOOD VITAMINS. trust me , they're better quality.Your body will recognize these nutrients because the vitamins come straight from organic foods. LOTS of vitamins are cheap forms like centrum and GNC vitamins, they're synthetic, meaning they make them in a labratory and copy vitamins in foods and there's controversy over that. "Fake vitamins." Read up on whole food vitamins, you'll be amazed!!!!
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