lean guy that wants to build muscle

  • savman69

    Posts: 16

    May 03, 2009 10:33 PM GMT
    i'm vegetarian and I'm a big runner, ( i do 3-4 ever time i run). i want to build muscle in my arms and chest. I'm doing the p 90x workout and i like it, but is there some else i can do to build muscle. i really need help with this.
  • UFJocknerd

    Posts: 392

    May 04, 2009 12:41 AM GMT
    Eat more! icon_smile.gif Find some decent, non-soy-filled vegetarian way of intaking sufficient protein.
  • savman69

    Posts: 16

    May 04, 2009 1:01 AM GMT
    thanks buffhunk64, (i'm really good at long distance running). i was thinking the same way that i won't build up a lot of muscle, because when i did eat meat i was the same size for a long time. i was just born a lean guy it looks like. thank for your thoughts.

    ps. hot pic : )

    hey uf jocknerd, thanks man, i was told to eat more too, but they told me to cut back on the running because it burns the food that i ate. i love running i don't wan to stop, but i want to build muscle. is there any protein shake that good.

    thanks to both you guy for replying

  • Posted by a hidden member.
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    May 04, 2009 3:40 AM GMT
    My advice is to be happy with your lean muscular body. I was a competitive runner at your age and felt like you did. I ate like a horse and could out eat many of my heavier buddies. I switched to swimming as it was not as hard on the body and I ended up with a swimmer's build. I have found and still do that there are PLENTY of people who like the lean mean bodies. I eventually realized I didn't need to change my body in anyway. If you want to build the upper body for a sport I can understand but for vanity don't bother. Its how you carry yourself that counts. If you feel pleased and at ease with the body you have that is a much bigger turn on to most people than an obsession over getting the perfect body. You will naturally fill out with age while your friends will be trying not to get fat.
  • Brian888

    Posts: 14

    May 04, 2009 3:55 AM GMT
    My recommendation is to increase your caloric intake on everything, not just protein, but eat clean. Try an additional 500 calories first. If that doesn't work after 2 weeks, add another 500 (If it's an issue, it's easier to drink calories through protein shakes that to eat them). Also, start doing full body routines with deadlifts, bench presses and squats to start three times a week. Keep your reps low and your weight high, but stay within your limits and your ability. (If this is new for you, start with high reps of 8 or more and low weight, then as you begin to adapt to the movement, start introducing lower reps and more weight. Just keep your ego in check by staying within your limits.) Stay away from isolation exercises like bicep curls. They will do very little for you. Also, I would recommend cutting back on the long distant running and try interval training with sprints a couple of times a week. Also, remember to warm-up before hand and stretch well afterwards. You'll put on some size, I assure you.
  • Posted by a hidden member.
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    May 04, 2009 12:08 PM GMT

    A lot of what I have to say is redundant, but I hope there is some new information for you to use.

    1.You need to increase your caloric intake especially protein. If your not a vegan and consume milk, you can use whey protein. If you are lactose intolerant, there are other options available. If you don't consume milk, then there are protein products on the web available for vegans.

    2. Cut down on running if you want to built muscle mass. Aerobics over 45 minutes a day results in muscle catabolism rather than building of muscle.
    On another forum it was mentioned that HIIT resulted in less muscle loss than regular aerobics. If you enjoy long distance running keep doing it. Just be aware that it will be more difficult to add muscle.

    3. You need these four compound exercises to get bigger: bench press, barbell overhead press ( or similar exercise), squat, and the best of all is the deadlift. You need to lift HEAVY once you got your form correct. Exercises that involve only one joint like curls just don't work as well as compound exercises

    Resistance exercises are not only good for the ego but have other health benefits. Some of the benefits are: helps to keep obesity at bay, helps to prevent osteoporosis, and has recently found to slow the progression of sarcopenia. Sarcopenia is the muscle wasting that begins in your fifties and only accelerates with age. This is why old men are so withered and weak. If you live long enough, you will develop sarcopenia. Aerobic exercises are not as effective for preventing sarcopenia and osteoporosis
  • Medic911

    Posts: 152

    May 04, 2009 12:20 PM GMT
    Good, old fashioned steroids...
  • rnch

    Posts: 11556

    May 04, 2009 12:22 PM GMT
    .....and big guys want to cut.

    WHY can't we be happy with what doner DNA gave us? icon_lol.gif
  • savman69

    Posts: 16

    May 06, 2009 5:04 PM GMT
    thank you guys for all of your thoughts.
  • musclpa

    Posts: 110

    May 06, 2009 5:16 PM GMT
    Eat and stop doing so much cardio
  • Posted by a hidden member.
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    May 06, 2009 7:04 PM GMT
    I think that you can increase size regardless of the type of muscle fibers you have, but you will be limited on how much size you can gain. I would avoid soy protein at all costs as it supposedly increases estrogen, so the whey protein option is your best bet if milk fits your lifestyle. Obviously eat more calories than you burn, and you'll start gaining weight, and with hard progressive resistance training you will ensure that most of your gains are muscle and not fat.

    I am an avid proponent of HST training and would suggest you give that a try. One cycle lasts 8 weeks followed by up to 10 days of no training, and if you can stop running during this time (try power walking for a while instead), I am sure you'll see bigger arms etc. at the end of it.

    Good luck!
  • Webster666

    Posts: 9225

    Jun 18, 2009 1:48 AM GMT
    Vegetarian + Runner does not equal muscle.
    You may be able to get away with being a vegetarian ( I know that some professional body builders are), but excessive aerobics (running) prevents you from building very much muscle at all.