Need some advice on gaining muscle...

  • Posted by a hidden member.
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    Jun 02, 2009 7:09 PM GMT
    Okay, I seem to really need some help in my progress of trying to gain muscle and lose the rest of the flab.

    First off, I'm a vegetarian, not vegan. I'm 74.4 inches tall completely flat footed. I weigh about 169 lbs.

    I want to lean my body and just be more fit. I run everyday, sometimes cycle. I really want bigger arms and larger pecs, which you will see later are very flat. I have been working out for the past two months, at least 2 days a week. Sometimes my schedule doesn't allow me much time to weight lift.

    When I was younger between 11 and 15 years old, I was a much larger size in the waist. My mother would always lift my shirt in front of company and tell everyone, "He's getting so BIG." Anyway, I was a size 36, my largest size. I am now down to a size 30 in the waist.

    I eat at least four meals a day. I'm not completely sure how many calories I am eating but it is all healthy foods. I don't eat many things with preservatives, I typically eat fresh fruits and vegetables, breads, legumes, tofu, tofurkey, and pasta. I cook most often and maybe go out to a restaurant once a month.

    I drink water, lemonade, orange juice, apple juice, grape juice, tea, and milk-both soy and dairy. Very little alcohol and absolutely NO sodas.

    I eat Cliff bars. Just FYI. They are about the only protein substances that I eat after a workout.

    As I have heard many people on the forums and chat rooms, someone as tall as I and with as much as I weigh, I am entirely too skinny. Well here is my question.

    How can I really build a bit more muscle. I don't want to become a body builder, I would like to gain some definition though.

    I have about three books on my desk now, about weight training, and subscribe to two magazines, and read many different web sites. I know this has been answered for other people here, but everyone is different. I would appreciate any comments or constructive criticisms anyone might have.

    Questions are:

    What could I be doing wrong/better?

    Should I be taking supplements of some sort?

    How often should I be working out and to what intensity?

    What should my rest time be?

    How long should I work out?

    Any comments would be greatly appreciated.


  • Posted by a hidden member.
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    Jun 02, 2009 9:09 PM GMT
    Hey There,

    It's definitely taking me a while to add muscle, but I what seems to be working:

    1. Eat every three hours and make it quality protein, complex carbs and healthy fats.

    2. Train exceptionally hard. I started with a Men's Health program, every exercise were 3 sets of 10 and once that was achieved you increase the weight and start over.

    for the longest time I considered myself a hard gainer, but once I started eating and working out consistently I realized I wasn't a hard gainer, I just wasn't doing it all right. take your time and enjoy the process, make the work about increasing your strength and the muscle will come along.