id like to gain quick muscle mass 100% naturally, no supplements, no steiroids nothing. im about 6 foot 170 pounds not as big as i would like to be. whats the best plan to gain the size i want?
2007-01-19 01:42:06 · 9 answers · asked by john o 1 in Health ➔ Diet & Fitness
How old are you? If you want to build a good size, make sure you are taking enough protein. Make sure you get your chicken and food with protein in. Make sure you eat healthy and drink water. Protein shakes would work for you. ON Whey Protein. You seem to be a good size as it is, just do pyramids when you lift. 10, 8, 6 for about 5 weeks. Then go to 10 reps for 3 sets for the next 5 weeks. It is good to change it up on your muscles when you are trying to get bigger. Good Luck. No XPLODE!!
-Dave
2007-01-19 01:49:20 · answer #1 · answered by dave k 3 · 0⤊ 0⤋
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2016-05-04 01:58:15 · answer #2 · answered by ? 3 · 0⤊ 0⤋
I agree with Dave and Jack. You should strongly consider Optimum Nutrition Whey Protein Powder. It would seem from your height and weight that you are bit of a hardgainer. That means it would be quite difficult for you to put on extra pounds without the help of at least a whey protein supplement. Putting on lean mass means lifting heavy to shock the muscle into hypertrophy.
That means your muscles will also need more time to recover. If they do not get enough protein, they will not recover in time and you will not grow regardless of how much you lift. That's where whey protein comes in. The branch chain amino acids contained in whey protein heal your swollen muscles and help them grow at the same time.
To gain mass, you will also need to eat more calories to compensate for all the heavy lifting you are doing. That means eating slightly larger portions of food more frequently throughout the day to make sure that your metabolism keeps going. It also helps to know how to read the nutrition facts on the back of food labels to make sure that you are taking in the right amount of carbohydrates, protein, etc. Lay off the sugar and sodium.
Besides tuna and chicken breasts, sirloin is also a lean source of protein. Be careful though with your protein intake and make sure that your diet matches your exercise program. If you take in too much protein, this causes uric acid build-up in your joints and may lead to serious health problems like gout. Drinking a lot of water helps to cleanse your system.
With the proper exercise program, the ratio of protein to body weight would be estimated at 1g protein:1lb of body weight.
Make sure you research more on this before taking advice from others (especially people at your gym who might not know what they are talking about).
Good luck!
2007-01-19 02:25:37 · answer #3 · answered by hypochondrius 2 · 0⤊ 0⤋
Carbs in the morn, protein/carbs for lunch,protein in the evening. Eat about 8 times a day. Go to a gym and talk to a trainer about a strickt muscle building diet. If you get a definite answer let me know.
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2016-05-18 05:46:11 · answer #6 · answered by ? 2 · 0⤊ 0⤋
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2016-05-17 10:56:44 · answer #7 · answered by ? 2 · 0⤊ 0⤋
All of the previous answer are good, but you really need to take in whey protein b/c you won't eat enough food high in protein to supply what your body is needing.
2007-01-19 02:01:00 · answer #8 · answered by Anonymous · 1⤊ 0⤋
i know one possible way...eat within the hour of working out. cos that's when your metabolism is good and it can make the most of the food.
and make sure its high protein food!
2007-01-19 01:52:30 · answer #9 · answered by Layla 3 · 0⤊ 0⤋
you need to lift weights and increas weights every week. good luck.
2007-01-19 01:49:28 · answer #10 · answered by swimmyfishy 4 · 1⤊ 1⤋