HELP ME GAIN LEAN MUSCLE!!!

[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]

Re: Re: Re: HELP ME GAIN LEAN MUSCLE!!!

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.

:agree:

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.:)

[slimer]

If your a serious athlete that does'nt want to cut back on your cardio I dont see why you would want to gain more muscle. muscle=weight which will slow you down. You should be trying to gain strength. I would emphasize on strength training 3 days a week and throw in some plyometrics sometimes instead of cardio. Also get more protein from meats and eggs and dont rely on shakes just use them for post work outs. I like 5 50 gram servings of meats a day and one protein shake a day.

[MDAM21]

Originally posted by meat12
:agree:

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.:)

anyways, thanks for your nutrition lesson......thbbbb! i asked a specific quiestion which stonecold answered. dont try to put the fact that you answered it wrong that im a bad trainer. you seem knowledgeable, but a little cynical my friend, remember, you catch more flies with honey:D

[MDAM21]

actually you catch the most flies with a big pile of shit,,,but that kinda ruins my point,,so lets just ignore that aspect of it