I would like to put more muscle on, best way?

Question

Im 6ft, 15 stone/95 kg, i already have alot of muscle, i would say hardly any fat. I play Flanker for my local team and the added weight from more muscle would really help..

At the moment my exercise concists of farm work 3 times a week, tennis, and rugby training, I eat pretty healthily but i eat lots.

What would you suggest the best way to put more muscle on?

Answer 1

it's all about diet and excercise.

eat lots of protein, for example, chicken and Turkey, egg whites

because the body needs protein to rebuild muscle after workouts.

and then get down to the gym and start pumping those

weights

also, try and buy some protein supliments, like protein drinks aswell, because the body is not good at storing protein, so to build muscle you need regular doses of protein in quite high amounts.

Answer 2

by dping push up and situps

and body weight complex

simple no machines or dumbells

Answer 3

lift weights.

Answer 4

Eat more LEAN protein:

Whey Protein Powder like WPI and WPC

Drink more low fat milk - Have a glass with every meal

Take more fish oil caps or flaxseed oil - This help protect your muscle.

Creatine is good, but it is a short term fix - You put on weight for 6-8 weeks but then you stop using it and you lose a couple

of pounds.

Glutamine is the best supplement, because you can take it 3 times a day, it's cheap and you don't have to cycle it.

Glutamine stops muscles breaking down during workouts and help volumize cells.

Take it before a workout, before bed and after a workout.

Eat more Low GI foods, they will stop you losing muscle and will make your workouts far more powerful.

Drink plenty of water to volumize your muscles - If you are dehydrated your muscles will look smaller.

Avoid sugar - This can actually make you lose muscle by inducing low blood sugar muscle cannibalization through cortisol reaction.

Do eat sugar after a hard weight training workout - Your body treats sugar differently when your muscles are seriously depleted - This is the only time to ingest a lot of sugar - Only after Weights

Here is some info on the best Low GI Carbs that you should try to eat at every meal for power, sustainance and energy:

http://www.thesolutionwebsite.com/LowGly...

Answer 5

hit the gym almost everyday, go to GNC and get creatine, its good for your heart and builds muscle fast, dont drink to much or it can be bad for your liver

Answer 6

carry heavy loads and build ur muscles by lifting heavy weights like 20kgs