Building Muscle?

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    Sep 16, 2007 5:38 AM GMT
    Ok I'm 19, 135 lbs, 5'11" and i have a 28 in waist and i cant seem to gain any muscle mass. I eat a healthy well balanced diet and i work out regularly but i just stay lean and toned. What should I do?
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    Sep 16, 2007 8:00 AM GMT
    how many calories are you eating a day?

    Whats your training routine>

    How many times do you workout a week?
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    Sep 16, 2007 4:57 PM GMT
    my calorie intact is about 2250 to 2300, i run 3 miles a day, work out my upper body on mon and wed, and i work out my lower body tues and thurs, fri i play soccer and i work my abs every day, sat and sun i work all day so i dont work out those days
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    Sep 16, 2007 9:33 PM GMT
    so you potentialy eat sub maintenance, have no rest days and then you burn even more calories by running and football?

    You need to be in surplus to start with. So start with working out your Basal Metabollic Rate just google that theres hundreds of websites will help you and on here, then factor i your ezercise that will give you your starting calories.

    Rest days and sleep are the times you build the muscles wether doing upper or lower or splits you still employ opposing muscles for balance and stability.

    I could go on but, not meaning to cause offence, but you need to get a grasp of the basics. If I was to reccomend one training book that would give you that it would be New Rules of Lifting
  • Sirrah

    Posts: 3

    Sep 17, 2007 12:51 AM GMT
    You are the classic "Hard Gainer."

    I do agree with finding your BMR. You definitely need to take in more calories. As a hard gainer myself, I've found that the key to gaining mass is to cut back on your aerobic activities. You do make gains when you're resting, so you might want to reduce your running to 20-30 minutes. Do weight training every other day and cardio on the opposite days.

    As hard gainers, we benefit more from working out infrequently. Sounds weird/silly, but it's true. It goes back to making gains while you rest.
  • Sirrah

    Posts: 3

    Sep 17, 2007 12:52 AM GMT
    You are the classic "Hard Gainer."

    I do agree with finding your BMR. You definitely need to take in more calories. As a hard gainer myself, I've found that the key to gaining mass is to cut back on your aerobic activities. You do make gains when you're resting, so you might want to reduce your running to 20-30 minutes. Do weight training every other day and cardio on the opposite days.

    As hard gainers, we benefit more from working out infrequently. Sounds weird/silly, but it's true. It goes back to making gains while you rest.
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    Sep 17, 2007 6:16 AM GMT
    Sirrah most people would benefit from cutting back on their cardio not just hard gainers

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    Sep 17, 2007 7:09 AM GMT
    bfg1:

    Why do you say that?
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    Sep 17, 2007 4:44 PM GMT
    All right well i callculated my BMR and it said that my intake should be 1679.55 so that means im well over my recomended caloric intake and yet i still dont gain wieght, I goin to start running less and increase my cardio/anareobic exercise.
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    Sep 17, 2007 5:43 PM GMT
    3 miles is a bit much. cut it down to 1.5 miles and make sure you lift as heavy as you can with as few reps. so 3-4 sets doing 8-10 reps.
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    Sep 17, 2007 6:23 PM GMT
    because chewey

    a) it detracts from their primary goal of muscle building by expending energy that could have been put into weights

    b) They are now burning off the very excess calories they sort to use in muscle building in the first place.

    c) when you see most weekly routines that incorporate running they simply dont allow enough rest days that dont put the muscle under stress and allow it to build efficiently, and then they wonder why the returns are not what they were expecting

    If you wanna run then run, if you wanna be an athlete or a sports person that requires a specific type of skill ie footballer etc then train for that. But most claim that running is for the CV benefit and then dont even consider the way a routine can be structured that will offer you equal benefit and mean you are, over a period of a week expending less calories.
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    Sep 17, 2007 6:24 PM GMT
    OK thats base, I think you worked that out wrong tho, but now you need to factor in your activity level.
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    Sep 17, 2007 6:32 PM GMT
    how do i figure that out?
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    Sep 17, 2007 6:55 PM GMT
    Xpresso:

    My recommendation, try 5x5's or the "25 Concept". It worked for me and I've gained 10lbs over the past two months.

    Not only that, but the BMR calculators on the net are based on a national average. I would say your metabolism is WELL above the national average. If it is anything near what my metabolism is, you need to get 3500+ calories a day to really start gaining. Just lift heavy with low-volume and eat big but clean, and you'll start gaining.

    And yes, 3 miles a day is WAAY too much. If you're running longer than 15 minutes a day, you're putting yourself in a catabolic state and burning off any potential gains you could be making otherwise.
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    Sep 17, 2007 6:58 PM GMT
    oh shit, well know i know, ya im just in the habit of running so much from wrestling in high school to keep up my endurance.
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    Sep 17, 2007 7:08 PM GMT
    If xpreso is eating only 1900 calories a day, just pulling a figure out of the air he would start bulking on anything over and above that figure as long as he creates an excess of his expenditure.

    To jump up that high that soon would be crazy and would give him no gage to workout if he needs to cut back at all.
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    Sep 17, 2007 7:12 PM GMT
    BMR is actually a lousy way to calculate your caloric requirements.

    You are exceptionally lean. Relative to the average fat American, you're carrying less fat and more muscle for your BMR.

    You're also 19, and still growing, and exceptionally active. All of these things conspire to require more caloric intake.

    A better gauge is your lean body mass, with adjustments for activity level. But if you don't want to go through all the calculations, I'd start out by immediately moving to 2000-2400 calories/day. Keep up some cardio, but not as much as you've been doing.

    Watch your waistline - the way your pants fit. If they start getting tighter, pull it back 100 calories/day for 2 weeks and observe the changes.

    A well-balanced diet is subject to debate. You should be eating 5-6 meals per day of roughly equal size, so that your body stays nourished. Meals not less than 2 nor more than 4 hours apart.

    Personally, I favor a macronutrient ratio of 60% calories from complex carbs (starches), 30% proteins, 10% healthy fats. You may be more or less carb-sensitive.

    Joey
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    Sep 17, 2007 7:46 PM GMT
    Breakfast for me consists of a cup of OJ, a bowl of oatmeal and an egg

    Snack is a fruit, generally a peach or an apple, and some yogurt

    Lunch is a salad with walnuts, olive oil for the dressing, tomato, cucumber, salt and pepper and a turkey sandwich

    Mid snack is a tomato or avocado with a lil salt and pepper and a glass of water

    Dinner is usually chicken or a small steak with some fresh veggies and rice

    Before Bed I have some chamomile tea, a piece of whole wheat bread and some fruit.

    thats what i consider a well balanced diet. My waistline hasnt changed since i was in 7th grade.
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    Sep 17, 2007 8:28 PM GMT
    Arvis -

    What is the 25 concept? or 5x5

    i wanna try
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    Sep 17, 2007 8:54 PM GMT
    bloody hell Joey I had to pinch myself there, I was like wait for it wait for it its a US site so they will go Protein Intense but ya didnt

    Wow I'm liking your style :-)

    Yeh agree BMR is lousy but its a here and now he can calculate as a rule of thumb whereas LBM calculations are pretty complex and so easy to bulls up
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    Sep 17, 2007 9:42 PM GMT
    ya i had a nice talk with joey and he set me up with a routine and a basic lesson on eating so we'll see what happens :) thanx you guys
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    Sep 18, 2007 7:46 PM GMT
    glad to hear it

    keep us posted
  • TexanMan82

    Posts: 893

    Sep 27, 2007 10:44 PM GMT
    Xpreso,

    Somebody your size and wanting to get bigger, eating salads for meals? Sounds like you need to eat...then eat some more.

    I would even venture to say a "dirty" bulk may be OK for someone like you.