I'm trying to add muscle mass............?

Question

Well I'm trying to build weight and muscle, and I could use some help. Before I start, let me share some info for a better background.

-16 years old

-About 140 lbs.

-5' 9"

-Ectomorph like body type (skinny, tall, hard to gain muscle)

-I do karate as my primary workout, usually twice a week for one hour each class, but I'm going to start doing more.

Basically I'm looking for some diet and exorcise routines that are effective to this situation. I know I need to increase calorie intake, get about 8 hours of sleep and focus on strength workouts.If anyone can just give me some tips, it's greatly appreciated.

Thank you for your time.

-Mike

Answer 1

It's not easy...I'm 135 pounds now, used to be 160.

I had to work out 5-6 days a week...I did one-two muscles a day for an hour each day...I would do heavy weight, low reps. I would do sets of 21's for my bi's which really helped...

get a partner who can lift more than you can, so then your more comfortable lifting heavier than you normally would...

Eat like a pig!!!

I used to drink about 8-10 egg whites a day in protein shakes, and I would take in about 3500 calories each day from food, protein, and weight gain shakes...

Even with all that I only gained about 15-20 pounds in a year, I got pretty big though for my small frame!!!

Good luck!

Answer 2

MIKE, I WOULD SUGGEST TO GO TO WWW.AST-SS.COM, CLICK ON MAX-OT, AND SIGN UP FOR THE FREE PROGRAM, IT'S FREE, JUST PICK A USERNAME AND PASSWORD, NO CREDIT CARD OR  NOTHING ELSE REQUIRED. MAX-OT IS THE BEST TRAINING PROGRAM FOR GAINING MUSCLE I'VE FOUND IN 25 YEARS OF BODYBUILDING. THE WEBSITE HAS EVERYTHING YOU MIGHT NEED, DIET, TRAINING, AND YOU CAN ASK QUESTIONS TOO. THIS IS THE PROGRAM USED BY NATURAL BODYBUILDERS SKIP LACOUR AND JEFF WILLET...GOOD LUCK...!!!

Answer 3

Step1 ***Protein-

To optimized muscle growth every bodybuilder should eat one gram of protein per pound of bodyweight each day.

Protein is the bedrock of muscle building process

crucial for providing your body with all amino acids it needs to recover from stresses training hence build muscle mass

Step2Carbohydrates-

eat 3g of carbohydrates per pound of bodyweight everyday. Carbohydrates crucial fpr providing body with efficient source of energy to fuel your workouts help add quality mass source of energy to fuel your workouts help add quality mass.

Step3Fat-

Eat healthy fats coming from olives, avocado, fish, nuts, seeds, peanut butter, canola oil.

Recommended 20-24ounces of salmon or other cold water fish a week.

Step4calories-

increase calories by a third to build greater mass

Step5increments-

if your goal is more from 3000 to 4000 calories a day, do so in 3 increments of more than 300 calories each. After 1st bump maintain caloric level for a week to allow body to adjust to extra calories.

Step6 meals-

eat six meals a day 7 may prove to be an even more effective number of meals. eat large amount of small meals throughout your day

Step7 Water-

drink 3 pints of water per day. Gallon of water recommended to clean up tissue

Step8 Fiber

aim to eat 30g of fiber per day good source of fiber oatmeal, whole grain, fruit, vegetable,nuts, seeds.

Answer 4

You are a teenage you need 9-10 hours sleep, not 8 (that is for adults)

secondly teenagers build muscle differently.

You need lots of protien, not carbs. So meet, especially lean beef, tofu and beans. You can also get those protien shakes and amino acid supplements that help in building muscle mass.

Now this is important to realise, you can be strong without have muscle bulk. I used to cycle a long distance every day, I had really really skinny legs, but when I started working out I could squat more than my friend who had been working out for some time and had more muscle bulk (he could beat me on every other muscle group).

As a general way to build muscle, try swimming. But some swimmers build strength without muscle.

But the only reliable way to build muscle is to lift weights and life them so you get muscle burn. This tears your muscles, then you rest the muscles one day and your muscles repair themselves bigger than before.

But if you are serious about your karate you will find that this muscle bulk will actually make you slow (it builds slow not fast muscle) so you have to balance it with other types of exercise.

Answer 5

Don't pay any attention to the first post it's a fake ad. But you need to hit the weights on the bench, incline bench, DB's, etc. You can do the research on that, but do high weight and low reps! Thats the key to building mass. I also recommend Muscle Milk..

Answer 6

Eat lots of red meat and foods with plenty of protein. you need to lose bodyfat if you have any first before building muscle. Try taking some whey in the morning and just before you go to bed and start pumping iron at the gym.

Answer 7

work out