Weight gain(muscle)

Invisibl · 11-28-2005, 04:06 AM

Hi, basically...I'm a 19 year old guy, 6'1"-6'2" weighing about 168-170 lbs. At one point two years ago, I was trying to lose fat...and build more muscle, dropping down from 240 to 210 lbs. I seem to be having a bit of a difficulty putting on about 15-20 lbs currently, with my weight only fluctuating 2-3 lbs; eventhough I eat 3 meals a day(protein, complex carbs, etc) with several snacks throughout the day, as well as "weight training" (bench press, chest press, bicep curl, tricep extension, lat pulldown, shoulder press, etc) 3-4 times a week. At the time I weighed 240 lbs...I was able to bench 380 lbs(not trying to impress), and it appeared my muscle was of more thickness/largeness. I assume my intake at the time helped in the creation of such muscle...something I must not be receiving now...since my muscle appears more toned/defined. If anyone has anyone advice relating to nutrition of weight training, etc...it would be very appreciated(regarding increasing muscle mass/overall body weight up to 185/190 lbs. Thanks.

Crashsti · 11-28-2005, 08:31 AM

to gain weight you have to lift heavy and eat more calories than you burn. if your goal is gaining muscle you should put fat loss secondary. i was about the same weight that you are now until i started ingesting over 200 grams of protein a day along with a 3 day a week weight training program that focuses on heavy compound exercises such as squats, deadlifts and the bench press. exercises that involve the most muscles in one lift. i have gained almost 20lbs since August and am still maintain a 34 inch waist, its all about eating clean and lifting with intensity. you really have to be aware of everything you take in and should worry more about eating too little as opposed to eating too much.

lwbfl · 11-30-2005, 09:57 AM

Make sure your getting at least 170 grams of protein a day, I'd prefer you get closer to 300 if you really want to gain muscle. Keep the calories around 2300 to 2500. Eat clean, no junk, drink plenty of water, stay away from sugar, and carbs shold be complex (oatmeal, green and reg veggies).