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2004/03/13, 04:36 PM
Well, after 3 1/2 months I have lost 20#, dropped two pant sizes and lowered my b/f to 12%. I would now like to begin building muscle mass. I do cardio 3 days a week and weights the other 3 days. I was going to begin HIIT, but I don't this it is necessary at this point. I would rather build and define muscle. I am trying to stay around 2000 cal 220g pro. I have been eating very healthy and think my diet is in order. Suggestions?
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There is no substitute for hard work
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2004/03/14, 10:00 AM
First off, great job!
Try one of the mass programs here and incease your calories slightly. If you seem to be gaining fat, you have added too many calories.
I recently bumped some posts on mass gain, but feel free to look it up in fit buddy - lots of good previous posts!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/14, 10:52 AM
Thanks asimmer You are awesome! - what about HIIT? Would that just be detrimental to the muscle gain?
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2004/03/15, 10:33 AM
HIIT would be alright, I think. Just don't overdo it.
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2004/03/15, 12:19 PM
Yes she is!! I would agree with her with doing HIIT, just don't overdo it. Your cardiovascular health is important, the heart is a pretty important muscle!!:love:
As far as gaining, you need to increase your caloric intake, just like you decrease it to tap into your fat stores. First step, keep your calorie amount the same and change your macros around. I would suggest a 30/50/20 p/c/f macro amount and see how that does for you. Carbs are protein sparing, meaning you are getting plenty of nutrients from them, so a smaller amount of protein is needed to accomplish muscle gain.(No protein will have to be used for glycogen,etc.). Have your healthy EFA's, and you should start to see some nice gains. When gaining stops, then increase your calories by 300 or so till gaining begins again. You may want to incorporate a 4 day weight training split or so, rather than 3 days and 3 days of cardio. Drop a bit of the cardio, and get a bit more rest.:dumbbell:
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Quoting from fsdsk:
Thanks asimmer You are awesome! - what about HIIT? Would that just be detrimental to the muscle gain?
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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