I weigh only 145 right now, 5' 11". I've started working out 6 times a week to gain muscle mass.

My target weight is 165 in my first 6 months to a year.

I used to be on crew and weighed 155 after 3-4 months of working out, but i did that with protein powders or anything.

I try and get my protein through eggs/peanut butter/chicken/tunafish/whey powder right now


My main question is... how much protein should I be getting a day?

Also, what is the deal with tunafish and how much I should eat it to avoid mercury poisoning?

2/5/2006 5:42:10 PM

You need to eat 160grams of protein per day. Everyone will probably tell you between 1 and 1.5 grams per lbs of body weight. This isnt the whole story. You need to make sure you are eating enough calories in general. Get at least 3k.

Quote :

"I've started working out 6 times a week to gain muscle mass."

You better not be working on the same body part on consecutive days.

As for tuna...I dont know.

[Edited on February 5, 2006 at 5:59 PM. Reason : - ]

2/5/2006 5:58:42 PM

Cut the eggs, they're high in cholesteral and ldl, and working out six times a week is too much strain on your body dude, you're going to have a heart attack at 40. You should give your muscles a day of rest after each work out session.

2/5/2006 6:00:14 PM

The general consensus is that your ratio of grams of protein to body weight should be 1 or 1.5 to 1. So that means 145-218 grams of protein per day.

Its important to eat a lot of carbs during this time as well. If you aren't getting enough carbs, your body will break down the majority of protein to use as energy, which is inefficient and tough on your liver.

2/5/2006 6:00:41 PM

It depends. You'll have your hard core lifters who say that you should get around 2g of protein per lb of body weight...but I tend to think that's excessive and is sometimes difficult to get (although it can't hurt you to take that much).

I tend to think that 1 gram per lb of body weight is sufficient. I weigh about 155lbs and on days I work out I take 2 protein shakes a day with 40grams in each of them. Then I'll have probably 2 servings of chicken or beef for my meals which I think equals out to about 130-150g of protein a day.

I personally think that's enough. But I'm already well built, so I'm not trying to get any bigger. I weigh more than you and I'm 3-4" shorter. I would recommend eating more carbs...pastas and breads. Make sure you're taking a multi-vitamin and you should be fine. If you have time, throw in another shake or a protein bar. I just don't have a monster appetite, so it's tough for me to fit 3 protein shakes in a day...and sometimes hard for me to fit 2 in.

I don't really know the answer to the tuna fish question. As long as you don't eat 10 cans a day...you should be fine.

[Edited on February 5, 2006 at 6:02 PM. Reason : .]

2/5/2006 6:01:08 PM

^^^Only for a two day split. Many bodybuilders lift 6 times a week, and hit one muscle group per day, effectively giving that muscle 7 days of recovery.

[Edited on February 5, 2006 at 6:01 PM. Reason : 4]

2/5/2006 6:01:14 PM

My general rule is...if it's still sore, don't work it out

Sometimes my chest is still sore 3-4 days after I work it...2-3 days for my biceps and triceps sometimes (and then there are the legs that can be sore for a week if I take a lot of time off in between working them out).

That doesn't give you a free pass to work out a muscle 5 days in a row if its never sore. But I think people follow to strict of guidelines when working out. Your body will tell you when you're doing something wrong.

2/5/2006 6:19:58 PM

i find 48hrs is enough. whenever i end up sore, its usually becuase i wasnt eating right and getting protein.

[Edited on February 5, 2006 at 6:25 PM. Reason : -]

2/5/2006 6:25:33 PM

I just think I have slow recovering muscles. That combined with workouts with a lot of resistance, equals sore for days.

Even when I was taking a lot of protein (150-200g a day), I was still staying sore for 2+ days. I'm not really complaining though...being sore has always made me feel like I was doing something right in the gym.

2/5/2006 6:44:59 PM

This thread is amusing. Somebody trying to GAIN weight while most people are trying to lose weight.

2/5/2006 6:50:53 PM

a lot of people forget that its not only how much protein you actually take in but at what time you consume it. I've always drank a protein shake in the morning right when I wake up, at lunch, right after a workout and right before bed. A good deal of protein should be consumed in the morning as to break the metabolic fast that your body has gone into through out its 8 hour stint with no food at all. I've known some hardcore lifters to get up at 4 am just to drink a protein shake.

A lot of scientific studies that I have read in the past seam to point out that average human body is only able to absorb around 45 grams of protein on a daily basis. I still try to consume 1.5 grams per pound of body weight and I've dont a pretty good job of building muscle mass.

I usually try to lift 5 times a week. The key for me has been to change my routine every month or so. for example, one month I'll do arms monday; legs tuesday; shoulders wed; back thur; and chest fri.
The next month I'll do bi's and back monday; legs tue; shoudlers wed; chest and tri's thur; core muscles on fri. Its all about "shocking" your body by change.

The soreness is just something I work through. Its just a build up of lactic acid in your muscles caused by the tearing of the muscle fibers. Soreness is not always an indication that your body hasn't recovered. In most cases where muscles are still sore even after 3 days of non use its because your body hasnt yet removed the lactic acid from the muscle.

"pain is weakness leaving the body"

a lot of information can be obtained at http://www.davedraper.com

2/5/2006 7:26:01 PM

Quote :

"This thread is amusing. Somebody trying to GAIN weight while most people are trying to lose weight."

He NEVER said he wanted to gain weight.

Lets be fucking clear. He said he wants to build muscle. Lean muscle mass is a great thing to have. If your goal was to gain weight, you should eat more and do no excersize.

Quote :

" A lot of scientific studies that I have read in the past seam to point out that average human body is only able to absorb around 45 grams of protein on a daily basis."

wrong. very. wrong. ive never heard ANYONE say this.

Quote :

"Its just a build up of lactic acid in your muscles caused by the tearing of the muscle fibers."

wrong. lactic acid is associated with what happens DURING excersize. soreness though may be associated with the tearing of muscle fibers. maybe thats what you meant.

Quote :

"a lot of people forget that its not only how much protein you actually take in but at what time you consume it."

right. space it out evenly.



[Edited on February 5, 2006 at 7:49 PM. Reason : -]

2/5/2006 7:41:24 PM

Quote :

"wrong. very. wrong. ive never heard ANYONE say this."

Just because you've never heard anyone say it doesn't mean that it's not true. Its a well-known fact that the body cannot store excess protein. Either it is converted into fat or its excreted out in shit or piss. The average person will not absorb more than 40 grams of protein in a single day, and never more than 30 or so grams in one sitting. Bodybuilders are different, but we're not bodybuilders, now are we? The key is to make protein available to the body whenever it needs it, i.e. 5 or 6 protein-rich meals per day.

2/5/2006 8:25:01 PM

your muscles are probably gonna be sore longer when you start back than they will be like a month into getting back into it

just eat 5-6 meals a day and cycle in all that protein and a ton of water with a 3000 calorie diet

its not that hard

and honestly your heart is your most important muscle so you need to run too

2/5/2006 8:38:37 PM

If you're trying to gain weight, 4,000 or 5,000 calories is probably more appropriate. Weight training is half of the equation. The other half is EATING. A LOT.

2/5/2006 8:48:39 PM

I've heard that your body can't process 30-40g of protein at one sitting....not in whole day. I also believe that if you just got done working out, or you just woke up in the morning, then your body can process more protein at those times. That's why I think you can have a 50g protein shake after a tough workout and your muscles can use all of it.

2/5/2006 9:17:30 PM

Quote :

"He NEVER said he wanted to gain weight."

Actually he did. It's in the fucking thread title. He also said his target weight was 165. READING is fundamental.

2/5/2006 9:42:26 PM

just as a note...

i work ONE MUSCLE GROUP per workout session in a given WEEK.

so each muscle group gets 6 days of rest!



I WANT TO GAIN MUSCLE MASS WHICH WILL IN TURN MAKE ME WEIGH MORE. I don't want to gain much fat.



anyone know about the tuna and how much i can eat in a given week?

[Edited on February 5, 2006 at 10:34 PM. Reason : ]

2/5/2006 10:33:42 PM

Sounds like you have a high metabolism.

If you continue to work out 6 days a week and do a little cardio...all the weight you put on will probably be muscle.

As I said earlier...you maybe could add a little more protein to your diet and basically just EAT MORE. Of course you shouldn't eat crap...but up your portions of good foods. Eat more protein enriched foods...chicken, fish, beef (although not too much beef), etc. Also up your carbohydrate intake with more starches...pastas, breads, etc.

Just eat more and keep working out. It's not that complicated.

2/5/2006 10:36:49 PM

And I just googled tuna and found this stuff:

This says tuna is okay...

http://www.tunafacts.com/press/2006/012706.cfm

Quote :

"Tuna Industry Confirms FDA Findings on Safety of Canned Tuna Outlines Inaccuracies and Omissions in Media Reports Washington, DC; January 27, 2006 -- The U. S. Tuna Foundation today called the continuing series of reports in the Chicago Tribune irresponsible journalism designed to alarm the public about a healthy and popular food when all government studies in the U.S. and abroad confirm that canned tuna is a safe and nutritious food product. Responding to the sixth article in an ongoing series by the Chicago Tribune, the U.S. Tuna Foundation (USTF) challenged how the newspaper interpreted the findings of new testing data from the Food and Drug Administration (FDA) about mercury levels in commercially sold fish. Although the testing data clearly show that the mercury levels in canned tuna products are well within the safe limits established by the FDA, the Tribune article attempts to extrapolate a different conclusion by selectively using only a small data sample. According to FDA’s latest testing data for mercury levels in commercially sold fish and shellfish, the average amount of mercury in light canned tuna remains at 0.12 parts per million (ppm), which is eight times lower than the very conservative 1.00-ppm limit for commercial fish set by FDA. As a result, FDA has determined that canned light tuna is a low mercury fish that is safe for all Americans. “It’s time to end the madness about mercury levels in canned tuna,” said Dave Burney, USTF’s Executive Director. “No one is at risk from the minute amounts of mercury in canned tuna. This is the conclusion of the FDA and the public health community.” The U.S. Tuna Foundation also emphasized that no government study has ever found unsafe levels of mercury in anyone who ate canned tuna. This includes two large studies conducted by the Centers for Disease Control and Prevention (CDC) and a recent study by the National Institute for Minamata Disease in Japan, where people eat an average of 145.7 pounds of fish a year, compared to only 16.6 pounds for the average American. According to this study, 72 percent of all Japanese women have significantly higher concentrations of mercury in their systems than U.S. women but without any evidence of health effects for themselves or their children. As additional evidence, USTF pointed to the findings of a major study by the Harvard Center for Risk Analysis, which confirms that the health benefits of consuming seafood far outweigh any risk due to trace amounts of mercury in fish. Published in the November 2005 issue of the American Journal of Preventive Medicine, the new study concludes that for women of childbearing age, cognitive benefits can be achieved with virtually no negative impact on the developing child if women of childbearing age eat two servings a week of fish that are low in mercury. The Harvard researchers further reveal that if Americans reduce their fish consumption out of confusion about mercury, there will be serious public health consequences, notably higher death rates from heart disease and stroke. More information about canned tuna and its health benefits is available at the USTF Web site, http://www.tunafacts.com. Established in 1976, the US Tuna Foundation (USTF) is the national organization representing the canned tuna processors and the fishermen who supply them and addresses issues ranging from fishing access arrangements to federal and state regulations and domestic marketing."

Now here's a USA Today article on saying that you shouldn't eat too much canned tuna:

http://www.usatoday.com/news/health/2004-03-21-tuna_x.htm

Quote :

"Government advises against eating too much canned tuna By Elizabeth Weise, USA TODAY Canned tuna has long been a staple of the U.S. table, even as health experts have grown increasingly concerned about the dangers posed by high mercury levels in such fish. On Friday, two government agencies released new guidelines recommending that women of childbearing age and children consume no more than 12 ounces a week of canned light tuna and only 6 ounces per week of canned albacore tuna, which is higher in mercury. The average can of tuna holds 6 ounces of fish. The joint advisory by the Environmental Protection Agency and the Food and Drug Administration dealt with all kinds of fish. But consumer activists have targeted canned tuna because of its popularity. Tuna also has been the focus because, unlike other fish, there had been no prior federal warnings about its mercury content. Mercury is a toxin that is particularly dangerous to children and fetuses because it can cause long-term neurological and developmental problems. The guidelines are the most specific yet on the types of fish that women who might become pregnant and children simply should not eat, while also letting consumers know that there are certain types of fish lower in mercury that are safer, FDA Deputy Commissioner Lester Crawford says. This will "help maximize the benefits of eating fish and minimize any potential risk," he says. But University of Arizona toxicology professor Vas Aposhian says the risk is still too high. He resigned from the FDA's Food Advisory Committee on Friday because he says women who might become pregnant should be warned to avoid albacore tuna entirely. "It seems that one should be more concerned about the health of the future children of this country than the albacore tuna industry," he says. There have been numerous skirmishes between the tuna industry and consumer advocates over whether women of childbearing age and children should eat tuna, and if so, how much. The question is an important one because tuna is big business — it's one of the most popular forms of seafood in the American diet — and because it's a cheap and healthy source of protein and omega-3 fatty acids, which have been shown to play a role in preventing heart disease. But in a letter to the FDA, a coalition of consumer and environmental groups said the FDA's own numbers show that a single serving of albacore tuna could result in a weekly exposure above the Environmental Protection Agency's maximum safe level. The FDA's David Acheson says the agencies built large margins of safety into the guidelines. For parents, he noted that fish sticks and fast-food fish sandwiches are made from pollock, a low-mercury fish. Fish become contaminated when mercury in industrial pollution enters waterways. Bacteria take the mercury and transform it into methyl mercury, a more biologically active and dangerous form of the element. Fish eat the bacteria, and then bigger fish eat the smaller fish. The mercury accumulates in the largest and oldest fish, which is why such long-lived and large species such as shark, tilefish and king mackerel have such high levels. Canned light tuna comes from skipjack species of tuna, which are smaller and often younger. They haven't been around long enough to accumulate methyl mercury in their systems, while albacore is harvested older and therefore contains more methyl mercury, Crawford says. New guidelines from the Environmental Protection Agency and the Food and Drug Administration on fish consumption by children and women of childbearing age: • Do not eat fish with high levels of mercury: shark, swordfish, king mackerel or tilefish. • Eat up to 12 ounces (two average meals) a week of fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish. • When choosing your two meals of fish and shellfish, you may eat up to 6 ounces a week of canned albacore tuna. • Check local advisories about the safety of fish caught by family and friends in local waters. If no such advice is available, limit such fish to one 6-ounce portion a week and don't consume any other fish that week. • Children should be served smaller portions, but there were no age-specific guidelines."

That's all the research I'm doing. You can do the rest. Lazy ass.

2/5/2006 10:43:29 PM

OK I AM TRYING TO REPLACE THE FAT with MUSCLE SOMEONE SUGGESTED THAT I SHOULD

eat alot and lift on one day
do cardio and eat little on the next day
and so on

and take a break every 3 days

do u think that would work?

2/5/2006 10:58:42 PM

Eat, Eat, Eat

Rest, Rest, Rest,

Sleep, Sleep, Sleep

A Good Program + Dedication (This is the most crucial part, Dedication means sometimes skipping out on going to the bars to get hammered, eating out w/ friends, etc) = Getting Big


6x a week is way too much! While a lot of bodybuilders do that, they also have years and years of training under their belt and their bodies can handle it. I can PM you some good workouts I have find that will really build a solid base.

[Edited on February 5, 2006 at 11:01 PM. Reason : ^?]

2/5/2006 11:00:06 PM

if you're really talking about gaining weight

you should make this thread about calories instead of just protein

2/5/2006 11:02:50 PM

^^I don't see really understand the eating heavy one day and light on others.

Just EAT WELL ALL THE TIME. Yeah you can cheat every now and then...but it's going to be tough to eat a lot one day and eat a little the next. If you eat a lot now on a consistent basis...just try to eat a little less. Lower your portions and just stop eating when you're full. When you're craving in between meals, eat healthy snacks.

Your workout schedule sounds fine. Personaly I do a life on MWF, and cardio/abs on Tues/Thurs and take a break on the weekend (sometimes running on Saturday or Sunday).

But it doesn't really matter as long as you get a couple days of lifting and a couple days of cardio in. Just be consistent.

[Edited on February 5, 2006 at 11:04 PM. Reason : .]

2/5/2006 11:03:46 PM

I can't believe the question: how many calories should I take in a day hasn't been asked yet

2/5/2006 11:31:04 PM

Quote :

"wrong. very. wrong. ive never heard ANYONE say this."

Josh8315 , you seem like a pompous jerk. so, let me get this straight. You're saying that because YOU have never heard ANYONE say this, it means that it hasn't been said? So... I didn't read this or hear this obviously because YOU have never heard of this before. right. I get it, YOU are the expert. YOU know everything there is to know about nutrition. YOU are the know all, say all. damn man, I should have really ran this by you before saying such a thing. go fuck yourself prick.

Quote :

"Quote : "This thread is amusing. Somebody trying to GAIN weight while most people are trying to lose weight." He NEVER said he wanted to gain weight. Lets be fucking clear. He said he wants to build muscle. Lean muscle mass is a great thing to have. If your goal was to gain weight, you should eat more and do no excersize."

Quote :

""I weigh only 145 right now"..."My target weight is 165""

ok, lets get this fucking clear. Now I'm no mathematician but going from 145 to 165 is GAINING weight. so what, you just like to refute the statements by everyone because you are again, the EXPERT. we all bow beneath your feet you douche bag. As Protostar points out, look at the fucking thread title you dick.

In closing, I would love for you to allow us all to bask in your wealth of knowlege and show us what we may one day look forward to being. You must be in one of those muscle magazines or maybe compete in competitions. In other words, I want to see what your punk ass looks like, bitch.

2/5/2006 11:31:37 PM

Quote :

"A good deal of protein should be consumed in the morning as to break the metabolic fast that your body has gone into through out its 8 hour stint with no food at all."

During sleep, your liver-stored glycogen maintains proper blood glucose level; you expend nary a calorie of your muscle glycogen. You might wake up feeling hungry, but you’ll have a full supply of muscle-stored glycogen, your body’s first used and main energy source. RThe best time to consume protein is not in the morning, but right after your workout.

Quote :

"A lot of scientific studies that I have read in the past seam to point out that average human body is only able to absorb around 45 grams of protein on a daily basis. I still try to consume 1.5 grams per pound of body weight and I've dont a pretty good job of building muscle mass."

Right idea, wrong details. In one sitting, you cannot absorb that much protein.

Quote :

"pain is weakness leaving the body"

This is a common mentality among athletes or fitness enthusiasts which leads to overtraining. No pain does not always mean no gain.

2/5/2006 11:44:49 PM

NEVER over train

when i was in highschool, i met a guy that had used like 20grams of creatine for like 5 years and like you could look at the guy and just be like jesus he must overtrain like crazy

[Edited on February 6, 2006 at 12:05 AM. Reason : 20 grams a day that is]

2/6/2006 12:04:54 AM

I snort lines of creatine

It kicks in faster that way

2/6/2006 12:08:58 AM

Quote :

"ok, lets get this fucking clear. Now I'm no mathematician but going from 145 to 165 is GAINING weight."

I think he was very clear about saying he SPECIFICALLY wanted to gain

Quote :

"muscle mass."

also

Quote :

"You're saying that because YOU have never heard ANYONE say this, it means that it hasn't been said?"

Its been said by people who know nothing about weight training. Go ahead. Eat 30-45 grams of protein per day and see how much muscle you build.

Funny, nobody in this thread who knows anything about fitness has said that eating that little protein per day is even close to sane.

Quote :

"In closing, I would love for you to allow us all to bask in your wealth of knowlege and show us what we may one day look forward to being."

Its your lucky day. I have presented to you the opinions and knowledge of the bodybuilding and fitness community.

Quote :

"YOU are the expert. YOU know everything there is to know about nutrition."

If you did your homework, you would find that the information that I post is not that that I pick out of head, but the consensus of those in the bodybuilding community.



[Edited on February 6, 2006 at 12:37 AM. Reason : -]

2/6/2006 12:21:00 AM

if your that tall and that skinny then dont work out that much. just lift heavy and take more time off.

2/6/2006 12:27:25 AM

i suggest eatting hamburger helper

http://www.maverickranch.com/health_and_nutrition/nutritional_facts.cfm#

it says use a pound and i always use the 93/7 kind

thats 84 grams of protein

one box is 2 meals so thats 42 grams per meal thats pretty good

2/6/2006 12:35:54 AM

Quote :

" Go ahead. Eat 30-45 grams of protein per day and see how much muscle you build. "

Your body never uses all the protein you consume. Inevitably, some of it will get pissed away. The important thing is to eat excess protein throughout the day in order to get maximum absorbtion into the body. That maximum absorbtion for most people is around 45 grams, as STIFFY stated.

Its not that tough of a concept.

2/6/2006 1:19:20 AM

per DAY ?????????????

or per MEAL ?????????????

there is a (difference). "Its not that tough of a concept."


Someone in this thread actually said PER DAY. Which is 100% wrong.


[Edited on February 6, 2006 at 1:25 AM. Reason : -]

2/6/2006 1:24:27 AM

Shit, try putting on muscle mass when you work 12 hour days and a relatively fast metabolism (I'm still something of a hard gainer, still hovering right around 200 pounds)

High protein, high calorie, heavy weight is the way to go. You shouldn't be able to do 4 sets of 10 reps if you're doing it as heavy as you should to maximize mass gains.

2/6/2006 1:27:55 AM

ten is the max. i say stay between 4-8 reps, 3 sets. (for muscle MASS). max intensity, max weight.

2/6/2006 1:35:17 AM

Read up on HEAVY DUTY the Mike Mentzer training methods.

http://www.mikementzer.com/

2/6/2006 1:37:42 AM

albacore tuna has more mercury in it than other tuna so try to eat like light tuna to avoid the mercury

2/7/2006 2:40:48 AM

do you fucking idiots not realize that you are the size you are for a REASON?

Do you not realize that putting on 20-30 lbs of muscle mass over your NATURAL size is going to play havoc with your internal organs and will drop of 10-15 years from your life expectancy?

I doubt any of you dumbasses has any legitimate need to GAIN 10-15% muscle mass. Unless you are military, a mercenary, a fucking professional athlete or fighter, this is STUPID.

Be happy that you have a body that runs efficiently, lean muscle mass that will keep you healthy, and that you will be able to live a long life as such.

2/7/2006 2:44:44 AM

Quote :

"Do you not realize that putting on 20-30 lbs of muscle mass over your NATURAL size is going to play havoc with your internal organs and will drop of 10-15 years from your life expectancy?"

I'd like to see some evidence of that

the majority of professional basketball and football players have probably put on at least 20 pounds of muscle

our metabolism will always try to create a suitable homeostasis based on amount of calories we take in, I don't see any reason beyond that

[Edited on February 7, 2006 at 2:52 AM. Reason : k]

2/7/2006 2:50:24 AM

yes but metabolism and homeostasis have very little to do with long term effects on internal organs.

2/7/2006 2:58:17 AM

eat a steak.

2/7/2006 3:10:19 AM

There is a direct link between height/mass and thyroid production. The genetic conditions the result from an overactive thyroid are what cause people to be really fucking tall and really fucking big. And they ALL die early.

Bigger body parts and more muscle means more blood flow, more cell production. We die because of the degneration of our RNA over time. The more shit you make, the faster it degenerates. (I realize that is an extremely simplified explanation, anyone can feel free to expand).

2/7/2006 3:14:11 AM

Quote :

"There is a direct link between height/mass and thyroid production. The genetic conditions the result from an overactive thyroid are what cause people to be really fucking tall and really fucking big. And they ALL die early. Bigger body parts and more muscle means more blood flow, more cell production. We die because of the degneration of our RNA over time. The more shit you make, the faster it degenerates. (I realize that is an extremely simplified explanation, anyone can feel free to expand)."

Youve made a bunch of completely unfounded assumptions, and flat out wrong conclusions. If youre happy without muscle mass, thats fine bro.

Just keep your bullshit to yourself. Increasing lean body mass is incredibly benifical to your health. Ive never met any credible fitness expert or read anything that has ever suggested otherwise. Very few people take it to the Nth degree and become huge (+40lbs of muscle) that IS in fact unhealthy.





[Edited on February 7, 2006 at 4:48 AM. Reason : -]

2/7/2006 4:42:12 AM

you can do your own research. There have been dozens of studies over the past 10-20 years that have shown smaller people to live longer and are at lower risks for many health risk factors.

And if you are having to ingest articificial sources of supplements, you are doing just as much damage as good.

Quote :

"Increasing lean body mass is incredibly benifical to your health. Ive never met any credible fitness expert or read anything that has ever suggested otherwise. "

Its not the ideal I'm arguing about. Its the method. You can also increase lean muscle mass by juicing, but no credible fitness expert is going to suggest doing that.

Your body is the way it is for a reason. If you aren't building lean mass through a REGULAR, HEALTHY DIET and exercise, you should think twice about why.

Quote :

"If youre happy without muscle mass, thats fine bro. "

I'm very very happy with the mass I have. I used to be a big motherfucker, and let me tell you, my physical health is unbelievably better without the extra weight and muscle mass. Sure I used to be able to bench 300+ lbs and squat 600+. Doesn't mean shit if I'm dead at 60.

Quote :

"Very few people take it to the Nth degree and become huge (+40lbs of muscle) that IS in fact unhealthy. "

Homeboy is talking about packing on a 15% gain in his FIRST YEAR. If that isn't the Nth degree, I don't know what the fuck is. Especially for someone who is so naturally thin, putting on much more than that is going to be a HUGE shock to his bones, ligaments and tendons, not to mention his kidneys and liver.

Like I said, I'm being very over simplistic. And all these supplements haven't even really been on the market for long enough to see how badly they affect people, but we are just now starting to see the effects on aging athletes and bodybuilders. They are dropping like flies.

2/7/2006 6:18:57 AM

Quote :

"If you aren't building lean mass through a REGULAR, HEALTHY DIET and exercise, you should think twice about why."

of course. gradually is best.

Quote :

"And all these supplements haven't even really been on the market for long enough to see how badly they affect people, but we are just now starting to see the effects on aging athletes and bodybuilders. They are dropping like flies."

yes its true that most supplements arent well studied.

gaing 20lbs of muscle in a year is hardly fast. its about right. someone who is juicing could do that in 3 months.

2/7/2006 6:29:34 AM

gaining 20lbs of muscle for someone who is 6'4 and already 190+ lbs is reasonable.

20lbs on a 145lb frame thats already lean as fuck is retarded. Even juicing he would have to be working a rediculous schedule and doing some serious supplementing and diet to get that in 3-6 months. I've personally seen a 5'9 135lb guy put on 30lbs in a year while juicing. It fucking wrecked him emotionally and probably cause all kinds of longterm health problems.

2/7/2006 6:35:26 AM

yes, 1 year is more realstic. i always say cardio should be half of what you do in the gym even while bulking.

2/7/2006 6:48:37 AM

This thread makes me giggle now

2/7/2006 8:56:45 AM

can someone PM me or give me a link of a good weightlifting program for the week, basically want to get cut (not necessarily huge). i do a lot of sit-ups/crunches/pull-ups/push ups and already swim about a mile every 2-3 days and run about a 5k every now and then. 5'9 and about 162 lbs.

2/7/2006 10:34:52 AM