Confidence and Success > Fitness/Diet

Gaining mass

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jc71corvette:
I am about 160 lbs. I have a toned chest and bicepts. But they are nothing big, my arms I mean. I just do not have the muscle mass........ What kind of regimen for eating should I do?

GTM:
I don't know if I can suggest a specific eating regimen, but I can give a basic suggestion to steer you in the right direction.  Basically if you want to gain alot of muscle, you have to eat, ALOT.  Specifically you'll have to eat more calories than you burn in a day.  Get one thing clear here, this WILL result in gaining some fat.  But there is a cycle of bulking and cutting that most serious muscle gainers do.

They'll eat, eat, eat and lift, lift, lift during the fall winter and early spring.  Then they cut the calories, and up to cardio before summer hits to burn off the fat they've gained, but leaving the muscle they've gained.

Check out this article, and all the other articles at bodybuilding.com for the best info:  http://www.bodybuilding.com/fun/layne2.htm

Razor X:
You have to eat a lot of protein to build muscle mass.   

pharmer:
I would start by getting a subscription to the magazine Muscle and Fitness.  Not only are the pictures and articles motivating, there is tons of information about nutrition.  M&F hits the basics almost every month.  The "basics" come down to this- what you do outside the gym (nutrition) is just as important as what you do in the gym.  Like what has been said before me, you need tons of calories and tons of protein.  If you are a "hard gainer" you may be looking at 5,000 calories per day and 200g of protein. 

Sean25:
I'm returning to football next year at a school I'm transferring to so I'm looking to do the same thing.  If your willing to take supplements, muscle milk is the best protein out there in my opinion.  There's always creatine or testosterones if you want the good old quick fix but no one really knows the long term effect of many of those yet.  If you're looking to keep it strictly natural then don't do too much cardio and focus on increasing your weight training.  Less reps more weight.  Eat as much as you can and often but dont eat fast food all the time, keep it mostly healthy.  Cook up a couple of pounds of ground beef and add noodles or whatever you prefer with some bread.  I do that and that is my dinner for about a week.  A big bowl of cereal in the morning with bread and sausage.  For lunch you could cook up chicken strips.  Basically noodles, meat, salad, vegetables and fruit should be all you eat; in mass though.  Of course for this to be effective, you have to stick with your workouts.  If you go hard for about 2 months, you can slow it down and just maintain after that.  It could be your workout too, I have some friends that work out 5 times a week and you couldn't tell at all.  Make sure you're technique is good.  I used to ignore people who told me i was doing it wrong but they we're right.

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