Question about muscle building

[DollyDetroit]

Ok i lost about 10lbs in 3 weeks (165 to 155 and i'm 5'8). I l lift every other day and run treadmill the other for 15 mintues on HITT, but i'm not seeing really any results as far as muscles getting bigger goes. I've been lifting for about 5months keep in mind.

my question is do i need to get more protein? Likey whey?

Does it make you gain fat?

I eat three eggs a day, turkey and some other things that contribute a little but not substantially.


I'm eating around 1800-2000cals a day, under 15grs sugar, 30grams of fat and around 150carbs. help me, i don't want any extra fattt, thanks

[Big H]

First off, anytime you lose weight you can't expect to be gaining muscle. Make no mistake about it, to gain muscle your going to have to gain weight. Your calorie intake is way too low for someone trying to gain muscle and I take it your protein intake is suffering because of that. Start with upping the calories and spreading it over six meals a day so you can manage the load; try to eat every 3-4 hours.

As for the protein, start with around 100-150 grams a day for beginners. I'm pretty sure your getting some protein, but not nearly enough. Use Protein Shakes to fill these caps and help meet nutritional requirements for each day, but don't neglect whole foods because your calories, carbs, and fats will come from that.

[DollyDetroit]

uum which protein shake works best? I'm gonna search now but i'd like your opinion to.

[DollyDetroit]

* Breakfast: eggs, whole-wheat toast, fruit etc.
* Mid-morning: protein shake such as Myoplex (I eat this meal in my P.E. class)
* Lunch: sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc.
* Mid-afternoon: anything that's good and healthy (I eat this one after school)
* Post workout: something with lots of protein- i.e. protein shake, protein bar etc.
* Supper: a good meal with protein and some whole grains and veggies.

That should get me more calories with that meal plan , and i was thinking of having 3 servings of Myoplex a day, but it sems REALLY expensive, help me out bro, something cheaper??

I'm going tell you my workout , i do it on a home gym since i work all day on weekdays.

Decline bench press 3x10
Incline bench press 3x10
pec fly 3x 10
sholder press 3x 10
bicep curl 3x 10

Do this every other day, im noticeing i can lift alot more but really no difference in size of muscle to me. Do i need to add more to my workouts??

[Big H]

* Breakfast: eggs, whole-wheat toast, fruit etc.
* Mid-morning: protein shake such as Myoplex (I eat this meal in my P.E. class)
* Lunch: sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc.
* Mid-afternoon: anything that's good and healthy (I eat this one after school)
* Post workout: something with lots of protein- i.e. protein shake, protein bar etc.
* Supper: a good meal with protein and some whole grains and veggies.
That should get me more calories with that meal plan , and i was thinking of having 3 servings of Myoplex a day, but it sems REALLY expensive, help me out bro, something cheaper??
I'm going tell you my workout , i do it on a home gym since i work all day on weekdays.
Decline bench press 3x10
Incline bench press 3x10
pec fly 3x 10
sholder press 3x 10
bicep curl 3x 10
Do this every other day, im noticeing i can lift alot more but really no difference in size of muscle to me. Do i need to add more to my workouts??

Myoplex is a solid MRP, but expensive. Look into Optimum Nutrition 100% Whey; often called ON 100%. Its the best protein option in terms of price and quality and taste decent. I really recommend Muscle Milk by Cytosport but its also pretty pricey. Search around online and www.bodybuilding.com for some cheap deals on these proteins.

As for your training; you may be seeing little gains because of your training split. If your doing this workout 3-4 times a week and not changing anything its gonna hold you back.

Instead try this, work each muscle group ONCE A WEEK. For example: Monday you can do Chest and Triceps, Wednesday you can Back and Biceps with Abs at the end, Friday finish strong with Shoulders and Legs possibly more Ab work.

It may be that your not allowing your muscles the proper recovery time if your doing the same workout every other day. Using the once a week method takes the guess work out of the equation and gives you enough recovery time feed and rest your muscles.

If you need advice on a beginners routine for this lemme know and I can design something for ya.

[DollyDetroit]

Can yuo design a new routine for me?I just want to work my upper body since im already doin cardio and have kinda bad knees.

I guess i wasnt really even doing incline decline bench press, because my machine doesnt have it adjustments on it for that.I've been doing Chest press.

My machine does these exercises for the upper body.

Chest press
lat pulldown
biceps curl
triceps pulldown
chest flye
seated low row
upright row
laterial raise
rear lat pulldown
front lat pulldown

Is this enough? Can you seperatethese into three diffrent days for me?

Also do i need to do 3sets x 10reps or just 1set x 10reps but just holding it longer when i go up and going down? I get muscle failer after the first set,but should i go and do 2 more sets? thanks bro

[swordsman123]

If you need advice on a beginners routine for this lemme know and I can design something for ya.

I would be interested in seeing this.