HELP ME GAIN LEAN MUSCLE!!!

[MDAM21]

HEY, IM 21 YEARS OLD, 6'1, 191LBS ABOUT 9 PERCENT BODY FAT...I WANT TO GAIN ABOUT 10 LBS OF SOLID MUSCLE NATURALLY(WITHOUT ANABOLICS) AND HAVE A DILEMMA. I DONT WANT TO HAVE TO GAIN BODY FAT TO GAIN MUSCLE MASS. I EAT RIGHT AND EAT ALOT. IM ACTUALLY A PERSONAL TRAINER. ANYONE HAVE TIPS ON HOW TO DO THIS OR KNOWLEDGE THAT COULD LET ME KNOW IF ITS POSSIBLE?

[DangerousGround]

well if you step in a gym and get a good program would be a start.

[MDAM21]

YEAH,,,WELL, I LIFT EVERYDAY,,IM NOT WEAK BY ANY MEANS....,

[beefcake]

You're gonna want to eat a lot of clean lean meats like chicken, turkey, fish, etc. R-ala, Whey protein, and creatine will be the staples of your supplemental armament. However food is the most important factor here. How much protein are you taking in in a day? How many times a day are you eating?

[meat12]

Well bro if your a trainer you should have no problem achieving that goal if you know what your doing...whats your routine look like?

[DangerousGround]

Originally posted by MDAM21
YEAH,,,WELL, I LIFT EVERYDAY,,IM NOT WEAK BY ANY MEANS....,

please don't yell I cry.

ok thanks for clarifying you were a bit "vague" saying your stats and wanna gain lean muscle without speaking of training nor diet I was really in the dark.

[meat12]

plain and simple all you really need to do is increase your calorie intake over your calorie output while still eating lean and you should have no problem. Maybe try adding an extra meal to your day. Should see a difference in no time.

add about 500 cals to your diet

[DangerousGround]

eat lots of protein bro along with eat as much as you can I'd bet you bodyfat is higher than 9% thou unless thick abs 9% bf is pretty hard to stay at.
any pics?

[Stonecold54]

Originally posted by MDAM21
HEY, IM 21 YEARS OLD, 6'1, 191LBS ABOUT 9 PERCENT BODY FAT...I WANT TO GAIN ABOUT 10 LBS OF SOLID MUSCLE NATURALLY(WITHOUT ANABOLICS) AND HAVE A DILEMMA. I DONT WANT TO HAVE TO GAIN BODY FAT TO GAIN MUSCLE MASS. I EAT RIGHT AND EAT ALOT. IM ACTUALLY A PERSONAL TRAINER. ANYONE HAVE TIPS ON HOW TO DO THIS OR KNOWLEDGE THAT COULD LET ME KNOW IF ITS POSSIBLE?

how do you train people if you don't know how to train yourself. And if you train everyday then you have real issues especially being natural.

[Face]

Originally posted by MDAM21
HEY, IM 21 YEARS OLD, 6'1, 191LBS ABOUT 9 PERCENT BODY FAT...I WANT TO GAIN ABOUT 10 LBS OF SOLID MUSCLE NATURALLY(WITHOUT ANABOLICS) AND HAVE A DILEMMA. I DONT WANT TO HAVE TO GAIN BODY FAT TO GAIN MUSCLE MASS. I EAT RIGHT AND EAT ALOT. IM ACTUALLY A PERSONAL TRAINER. ANYONE HAVE TIPS ON HOW TO DO THIS OR KNOWLEDGE THAT COULD LET ME KNOW IF ITS POSSIBLE?

Work out

[Stonecold54]

also where are you certified through out of curiosity?

[Face]

University of capslock?

[sekcbeast]

^^^^^^lol

[MDAM21]

Originally posted by stonecold54
how do you train people if you don't know how to train yourself. And if you train everyday then you have real issues especially being natural.

well there's where my question is,,i know how to train, i train hardcore an hour of solid weightlifting, and an hour of cardio, just because im curious to ask older wiser people questions they may kno the answers to, does not mean i dont know what im doing. i eat wheat toast cheese and milk for breakfast, a babnnana an hour later. then i have a protein bar and a cliff bar an hour after that.then itrain and have a mass gainer(whey) protein shake. then i eat lunch, usaully a tuna or turkey sandwich.an hour later i have yogurt and a bannana. then an hour later a protein shake, then usaully chicken or beef for dinner some salad, some greens and light carb,,then yogurt and milk before bed. my question is can i get big without getting fatter

[MDAM21]

and not doing cardio is not an option because im a sport feind..basketball, baseball, grappling, boxing , jump roping, biking whatever,,i wont give it up

[MDAM21]

my routine is chest mon., bi's tues, legs wed., tris thurs, back fri, and shoulders sat, then rest sunday,,anabolics are not an option!! im waiting at least 6 years b4 i even think about using any thing like that

[meat12]

as a trainer you should really have no problem with gaining ten lbs of muscle. There is alot more to it than just standing there while other people workout. This is kind of a basic question you are asking, and it should be common knowledge to any trainer. What is your calorie intake look like?

[MDAM21]

thanks meat12, your positive comments are very encouraging,,,WHAT IM ASKING IS CAN I GAIN 10 LBS OF MUSCLE WITHOUT GAINING FAT TOO. and for the record im a damn good trainer..i read the books and i know all about the caloric intake, i just want an opinion from some people who have actualyy done it,,,people who are older and wiser....

[Face]

Originally posted by MDAM21
thanks meat12, your positive comments are very encouraging,,,WHAT IM ASKING IS CAN I GAIN 10 LBS OF MUSCLE WITHOUT GAINING FAT TOO. and for the record im a damn good trainer..i read the books and i know all about the caloric intake, i just want an opinion from some people who have actualyy done it,,,people who are older and wiser....

Well, then you should know the answer to your question which is yes, its all in your diet

[Timma]

Originally posted by MDAM21
well there's where my question is,,i know how to train, i train hardcore an hour of solid weightlifting, and an hour of cardio, just because im curious to ask older wiser people questions they may kno the answers to, does not mean i dont know what im doing. i eat wheat toast cheese and milk for breakfast, a babnnana an hour later. then i have a protein bar and a cliff bar an hour after that.then itrain and have a mass gainer(whey) protein shake. then i eat lunch, usaully a tuna or turkey sandwich.an hour later i have yogurt and a bannana. then an hour later a protein shake, then usaully chicken or beef for dinner some salad, some greens and light carb,,then yogurt and milk before bed. my question is can i get big without getting fatter

Your diet is your problem. You're eating like a bird. You need to eat more for breakfast like 6-8 egg whites making two of those whole eggs. Start eating more protein with every meal.

[meat12]

all you really need to do is just increase your calorie intake, say your taking in somewhere around 3000 or 4000 calories step it up 500 calories and you will gain a healthy lean 2lbs a week. Which in a little over a month will be about ten lbs. Just watch your fat intake and stay with complex carbs.

[MDAM21]

so eggs for breakfast,,what about lunch and dinner? if i just mix in some whey protein with yogurt at lunch and dinner will that be enough??? what about carbs,,whats the ratio of carbs to protein???

[MDAM21]

complex carbs like wheat bread, peanuts, shit like that? what about starches..like baked potatoes, or maybe those "carbo force" drinks they have at the gym

[meat12]

Here’s about where I was at last I checked, I stop eating carbs around 4:00

4500 cal

55% Carbs 2475 cal
25% Protien 1125 cal
20% Fat 900 cal

Complex carbs are found in grains, fruits and vegetables and take way longer to digest than simple carbs. Simple carbs are sugars and found normally in processed foods like candy, cookies and soft drinks. your body needs carbs to function properly so be careful if choosing a low carb diet. If your carb intake is too low, it may result in lack of energy and you may be lacking in proper nutrients.

I stick with oatmeal in the morning with fruits mixed in, yogurts as a snack. Just the basic types of carbs you've always been told that are good for you. As for bread go with a wheat or rye.

[Timma]

For lunch and dinner make sure you have some meat or chicken. For lunch i'll eat like 3 burgers or a couple chicken breast. I'll usually do the same for dinner.

[Stonecold54]

Originally posted by meat12
all you really need to do is just increase your calorie intake, say your taking in somewhere around 3000 or 4000 calories step it up 500 calories and you will gain a healthy lean 2lbs a week. Which in a little over a month will be about ten lbs. Just watch your fat intake and stay with complex carbs.

I am not trying to be a dick but it is not as simple as that to put on lean weight. Nutrition is very important but all it is is the raw materials to build on. You could have all the materials for a house sitting on the building site but if you don't know how to build a house it won't do much good. Training is usually the problem with most people (over training to be specific). he already mentioned he worked out 6 days a week natural. TOO MUCH bottomline.

[meat12]

Originally posted by stonecold54
I am not trying to be a dick but it is not as simple as that to put on lean weight. Nutrition is very important but all it is is the raw materials to build on. You could have all the materials for a house sitting on the building site but if you don't know how to build a house it won't do much good. Training is usually the problem with most people (over training to be specific). he already mentioned he worked out 6 days a week natural. TOO MUCH bottomline.

True I've done it myself (overtrained). Just figured because he says he's a damn good trainer I'd make sure he had some basic nutritional knowledge.