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2004/10/09, 12:02 AM
I'm trying to gain 5 Lb of solid muscle and it has not been easy at all. I do martial arts(capoeira) four times every week for two hours each day and workout twice a week. Can any of you help me out. I'm 5'11, 185Lb, and 24 years old. Thanks for your time.
Tiba
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2004/10/09, 10:49 AM
well, first off, your not just going to gain nothing but solid muscle. There will be some fat gain along with this but don't worry it'll be limited if you follow a good nutritional plan and workout routine. Try the nutrition plan here on FT. Many say it's great, I haven't heard any complaints about it. Maybe you should be doing the workouts more often. Nothing against martial arts though. as for workout routines, FT has great ones as well. Go to the top of the page and fill out the profile for this information.
Good luck.
DX14AG
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2004/10/09, 12:55 PM
DX14Ag,
Thank you so much. I will fill out the profile.
Tiba
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2004/10/09, 06:09 PM
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Quoting from baskey:
It will take about 3 years to get 5 lb of muscle
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Simply not true you can put about 25lbs. of muscle on in one year.
Read asimmers, how much muscle in a year thumb tac post.
i did it and so can anyone else
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2004/10/09, 06:51 PM
Hi Tiba. You basically need to eat more calories than you burn. Simple huh??:big_smile: There is a list of foods in the nutrition board in a post called "grocer list for the body builder. Thats a great place to chose your menus.
You need to determine the calories you need to maintain your weight at your current activity level. Once you have maintained your weight for a couple of weeks up your calorie level by 250 per day. The nutritional charts you can fill out here are helpful but you need to figure out what works for you. Just takes a little work.
You also want to divide your daily calorie intake up over 5 or 6 smaller meals per day. Be sure to keep up wuth your protein. You need 1 to 1.5 grams of protein per pound of body weight. Lift as heavy as you can. and get proper rest.Remember muscle grows during rest and not while exercising.
Hope this helps. Welcome to FT.
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I drive way too fast to worry about cholesterol
Charlie
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2004/10/10, 11:37 AM
If you aske 100 people on this board or any fitness forum if they would like to gain 5 lbs. of muscle and no fat, I guarantee you 100% of them will answer he## yes! It is not an easy feat, and if you are past newbie stage, most near impossible. I see you strength train(weights) only twice per week, this alone is probably not enough if you are past newbie stage. Charlie is right on with what he tells you.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/10, 06:25 PM
Hey Everyone,
I want to thank you all for your help. I will make some changes to my workout and nutrition, so I can have great results.
Have a nice day.
Tiba
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2004/10/11, 01:08 AM
Hey there,follow this,six eggs three spoon fulls of honey,and some protein drink of your likes,add some fruit blend this all up.drink every three to four hours.:big_smile:
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