GET Build muscle and strength without using steroids or any other supplements or maybe just basic supplements...I'M 5 5 weight 174 lbs, just starting working out about a two months ago -for about 30-45 min everyday and dont see major improvements, what should I DO to get bigger and more DEFINED MUSCLE ?
2006-12-28 05:24:28 · 4 answers · asked by margarito r 1 in Health ➔ Diet & Fitness
It's really hard to get big and to get defined. To get big you need to eat more than your maintence cals (what you need each day to stay at the weight you are at). Lets say you need 3000 cals a day to maintain, then I would suggest 3250-4000 cals a day, switching it up every day. You want to get at least 8 hours of sleep per night. You can spend all the time you want in the gym, but if your body isn't getting enough rest, then you will not grow. I would try to get at least 1-1.5 grams of protein for your body weight. I would aim for 175-250 grams of protein a day with about 175-200 grams of carbs. Make sure your eating the right meals at the right time. Post workout nutrition is key. Make sure your getting protein and 2 complex carbs after your workout.
You can do cardio during the week too so your fat gain is minimal. You are bound to gain fat while trying to put muscle on.
Once you get to where you want to be, then you can cut!
2006-12-28 05:49:54 · answer #1 · answered by count1564 2 · 0⤊ 0⤋
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2016-05-04 10:03:46 · answer #2 · answered by Narcisa 3 · 0⤊ 0⤋
Rest is the key to building muscle. If your just starting out try 3 days a week and make sure there's a day in between rest.Keep in mind when you work out stay away from machines and stick to free wights. Drink as much water as you could hold and set goals for yourself. (Like drink a gallon of milk a week..2 glasses a night) Eat plenty of chicken, steak, fish and vegies.
Right now i'm on a 2 day a week workout routine. It targets all the muscles using the MAJOR workouts. If you want to what it is email me at twiztid642@yahoo.com
2006-12-28 05:31:03 · answer #3 · answered by twiztid642 1 · 0⤊ 0⤋
It's a science I've been body building for 15 years and the first 3 years was spent studying my body and what it reacts to. Your form is also something to consider. You can toss around weights, but if your not using them right your not going to get any where. 2 months is not going to do much for you unless your some kind of genetic freak. Major improvements have got to start in your head first, diet, and then it will all relate to your body.
2006-12-28 09:33:57 · answer #4 · answered by Anonymous · 0⤊ 0⤋