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The Don · 02-02-2007, 11:38 AM

If you want to gain 15 pounds of muscle its not hat hard to do. YOu look to be in decent shape already so you must at least know the basics. I'd suggest doubling your protien intake and do not stop your cardio but cut it down some. I assume you want this to be mostly muscle weight. Also eat lots of veggies of all colors. Start eating at least 6 high protien meals a day. it also looks like you do not have to worry about body fat at the moment but still avoid foods and products labeled low fat or fat free.. to make these products like that they stip alot of the nutrients your body needs. keep an eye on your body fat % if it starts to raise more then 3-4% kick up your cardo higher. Also hit the gym like every other day and focus on different areas each day, though give about 3 days rest between working out each body part, sufficent rest to the muscle group will allow for faster gains.

As for the guy who said he wants to drop weight you really need to be careful. remember muscle weighs more then fat. So keeping track of your body fat % is important.. if it is high you want to do lots of cardio and a good weight training regimine also eat at least 5 high protien meals . Muscle is the only part of the body that burns fat. and it only does it during cardio workouts.

And for both of you you still need carbs just avoid the high fat cards like white breads and such. they make good taste "White" wheat breads and such now. also try to drink close to a gallon of water a day.

Hope this info helps.

anton · 02-02-2007, 11:56 AM

Quote:

Originally Posted by The Don

If you want to gain 15 pounds of muscle its not hat hard to do. YOu look to be in decent shape already so you must at least know the basics. I'd suggest doubling your protien intake and do not stop your cardio but cut it down some. I assume you want this to be mostly muscle weight. Also eat lots of veggies of all colors. Start eating at least 6 high protien meals a day. it also looks like you do not have to worry about body fat at the moment but still avoid foods and products labeled low fat or fat free.. to make these products like that they stip alot of the nutrients your body needs. keep an eye on your body fat % if it starts to raise more then 3-4% kick up your cardo higher. Also hit the gym like every other day and focus on different areas each day, though give about 3 days rest between working out each body part, sufficent rest to the muscle group will allow for faster gains.

As for the guy who said he wants to drop weight you really need to be careful. remember muscle weighs more then fat. So keeping track of your body fat % is important.. if it is high you want to do lots of cardio and a good weight training regimine also eat at least 5 high protien meals . Muscle is the only part of the body that burns fat. and it only does it during cardio workouts.

And for both of you you still need carbs just avoid the high fat cards like white breads and such. they make good taste "White" wheat breads and such now. also try to drink close to a gallon of water a day.

Hope this info helps.

I'm going to be following Rippetoe's 3 day/ week program. It's really well known over at bodybuilding.com forums as the best bulking program for relative beginners.

We'll see how it goes

Thanks for the advice tho Don, and pauly...grow up.

The Don · 02-02-2007, 12:31 PM

Quote:

Originally Posted by anton

I'm going to be following Rippetoe's 3 day/ week program. It's really well known over at bodybuilding.com forums as the best bulking program for relative beginners.

We'll see how it goes

Thanks for the advice tho Don, and pauly...grow up.

Yea I heard that one is pretty good I have not ued it myself but I think that is designed more for size not functional strength which is what your looking for being a fighter. Let me make 2 suggestions one more tradationa the other well different...
1) a program I used and had excellent success on. Body for LIFE by Bill Phillips. I dropped 47 pounds of fat and gained about 26 pounds of muscle in 6 weeks. Minds you this is a 6 day a week program and I was pusing it to the max. Plus I had the help of a Personal trainer ( for free) and a dietician (myself) so my results were a little more extreme then average but it does give excellent results.
2) and this may sound odd. But find a gymnastics school. Talk to one of the coaches and ask if they can teach you thier body weight resistence techniques. They are not easy and you will need help but they work.

But for a fighter I would be a little leary of what you get off a body building sight as those guys are looking more for size not felxible and functional strength. And it it helps I am currently working on becomeing a personal trainer myself and as I stated I wa a dietician when I was in the Military.

EC_Raider_07 · 02-02-2007, 04:56 PM

Quote:

Originally Posted by The Don

If you want to gain 15 pounds of muscle its not hat hard to do. YOu look to be in decent shape already so you must at least know the basics. I'd suggest doubling your protien intake and do not stop your cardio but cut it down some. I assume you want this to be mostly muscle weight. Also eat lots of veggies of all colors. Start eating at least 6 high protien meals a day. it also looks like you do not have to worry about body fat at the moment but still avoid foods and products labeled low fat or fat free.. to make these products like that they stip alot of the nutrients your body needs. keep an eye on your body fat % if it starts to raise more then 3-4% kick up your cardo higher. Also hit the gym like every other day and focus on different areas each day, though give about 3 days rest between working out each body part, sufficent rest to the muscle group will allow for faster gains.

As for the guy who said he wants to drop weight you really need to be careful. remember muscle weighs more then fat. So keeping track of your body fat % is important.. if it is high you want to do lots of cardio and a good weight training regimine also eat at least 5 high protien meals . Muscle is the only part of the body that burns fat. and it only does it during cardio workouts.

And for both of you you still need carbs just avoid the high fat cards like white breads and such. they make good taste "White" wheat breads and such now. also try to drink close to a gallon of water a day.

Hope this info helps.

Actually, there is a such thing as too much protien.Your body can only break down about 20-30 grams of protien at a time and convert them to amino acids.

And I put on fat and muscle, it's not like I'll be bruning all muscle when I cut.

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