Question by John Doe: Is my body building workout/diet not going to improve my muscle size?
Diet of a typical day:
Breakfast
Egg Whites, Oatmeal or Whole Grain Cereal (250-300 calories)
Mid-morning snack
Whey Protein Shake (120 calories)
(workout)
Post Workout Meal
Whey Protein Shake (120 Calories)
1-1.5 hours later is Lunch
1 cup of Brown Rice with either Grilled Chicken, Fish, Turkey Breast, or Lean Steak meat (400-500 calories)
Mid-Afternoon Snack:
Whey Protein Shake or small Protein Bar (120-150 calories)
Dinner:
I increase the meat and decrease the carbs at this point.
Fish, Chicken, Turkey, or Lean Beef with vegetables (400- 500 calories)
Pre-Bed Meal:
If I have cottage cheese: 1 1/2 cup
or Caesin Protein with 1 cup milk shake (both 200 calories)
Total Calorie Intake Range: 1500-1600 (I have been told by many that for a 155 pound person, this is not enough
Workout is 1 mile run and stretch for warmup, weights, then High Interval Cardio Training to finish.
Mon- Chest, Tues- Back, Wed- Arms, Thur- Shoulders, Fri- Legs
I do about 5 or 6 exercises for each body part, and between sets I walk around the gym for 45-60 seconds. My cardio at the end is 20 minutes of full out sprints for 30 seconds, and jogging for about 45 seconds each until time is up.
I have been doing this for 8 weeks. I lost a lot of body fat, so my muscles look more defined, but they never got bigger. Any Suggestions?
Best answer:
Answer by Angsty Looks perfect, but for one point. Very balanced, very healthy. Thing is, you are moving a lot. You need more energy for your body to keep up with the muscle building. Eat more. Basically. Of the same things, just a bit more. Not saying to double your portions, but significantly still.
Question by DIESEL: What is the best all around weekly workout routine to build muscle?
I am going to be training in a gym so I need a workout routine. I don’t need to lose weight at all, just build muscle. If you can post links that would be okay. I would like specific instructions please, including rest time between days, target muscle groups for certain days,etc. Thank You
Best answer:
Answer by weirdo Day1 – Chest & Triceps – 2-3 sets of bench press, 1-2 set of incline bench press, 1-2 sets of skull crushers, Ab crunches.
Day2 – REST
Day3 – Back & Biceps – 2-3 sets of chin-ups (or pull-ups), 1-2 sets of bicep curls.
Day4 – REST
Day5 – Shoulders & Traps – 2-3 sets of shoulder press, 1-2 sets of lateral raises, 1 set of rear delt raises, 2 sets of shoulder shrugs. Ab crunches.
Day6 – REST
Day7 – Legs & calves – 3 sets of deadlift or 3 sets of squats and 2 sets of calve raises. (note: some people alternate every other week with deadlifts one week then squats the next, calves should be done 1-2 times per week though)
Day8 – This day is up to you, whether you want to take the day off or repeat and start over at day 1.
Question by theriver: What is a good workout routine to build muscle mass? sets with which machines and the days?
I want to change my old workout routine. I wouldn’t mind hearing personal routines.
Best answer:
Answer by legend do 6 sets of 6 on every exercise
arms one day
chest the next
day off
legs and shoulders then repeat use the max amount of weight you can for the 6 sets of 6
Question by budlightdonkey: how long should an upper body workout for building muscle take?
Best answer:
Answer by jules u should start to see small results after a week, but after a couple months u will be able to see more noticeable results…keep in mind guys also build up muscle faster than women
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Question by Max Bernstein: What can I do to put on 20 pounds of pure muscle in several months? diet tips and workout tips?
I am looking for an extremely specific routine was exact details. Exact things in the gym and diet tips. I want a program where i don’t have to go in the gym that much because tennis takes up a huge portion of my life and i also have fitness for tennis. I want to get noticeably big and muscular but i also want to continue to work on my tennis with the same intensity. Please help!
Best answer:
Answer by Brer Max, you’re probably not ready to hear this, but maximizing your life equation for anabolism will necessarily deprecate your tennis training because tennis is a highly aerobic, cardio-intense activity that is also fairly catabolic. In other words, your intense tennis activities will continue to inhibit your muscle growth until you’re ready to take muscle growth more seriously than tennis.
Having said that, there are plenty of variables left in the equation that you can work with despite your massively inhibiting tennis habit. Have a look at the recent clinical evidence on diet and technique for muscle hypertrophy/anabolism.
1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts – make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won’t grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.”
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin Learn the basics of training if you haven’t already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on “the big three”: squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results.
Good luck, and remember that serving the two masters of tennis and muscle hypertrophy is not ideal.
Know better? Leave your own answer in the comments!
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