How to build musclesif you are skinny and already 25?!
Question:
How to build musclesif you are skinny and already 25?
i weigh 143 pounds and my height is 6"0, i started wokring out last year under the supervision of a professional trainer how provided me with exercise program, for 3 months i never changed, my eating habits were the same and i didnt get bigger, i got bored and stopped. 3 months ago i got protein shake and started drinking 2 servings each day for one month, i wastn working out in that time and i also didnt gain anything, my muscles are still weak. Now i got back to wokring out and got the protein shake, am not sure how many servings to have each day? and when to take them, pre or post exercise? am i doing now the right thing? will my muscles grow bigger and become stronger? i dnt wanna be huge, but at least to look like a man who is strong and have storng well shaped body and muscles, thanks all
Answers:
You have the right idea with the protein shakes, but you need to understand the fundemental dietary concerns. You need to:
1. Eat enough calories to gain weight
2. Eat at least 1g of protein per lbs of body weight each day
You don't necessarily have to have TWO protein shakes per day; find some food sources of protein (tuna, non-fried chicken, eggs). Try finding a protein bar--they can be great snack when otherwise you would have to settle for something less benificial to your goal.
Here is how to calculate how many calories you need to eat each day in an effort to gain weight (= muscle):
1. multiply your body weight by 11
2. multiply the result of this by either 30, 40, or 50% (.3, .4, .5) depending on how fast your metabolism is (50% for fast)
3. Add together the results from step 1 and 2--this is how many calories you should be eating to maintain your current body weight
4. Since you want to gain weight, add an additional 500 calories to this number, and this is how many calories you should be consuming (at the least) per day.
It sounds as though for 3 months you exercised but didn't eat correctly (or enough), and then for a month you improved your eating but didn't exercise. All you need to do is put both together at the same time.
I would suggest having your protein shake within 30 minutes after your workout. This will provide your body with nutrients to fuel the building up of your muscles after you have stimulated them to grow in the gym by overloading them. If you are going to have a meal after, do it 30 minutes or so after you have the protein shake.