ShapeFit.com

[oniz]

Hi,

I go to the gym 4 days a week and take off three.. my workout routine is as follows...Monday.. A step aerobic class.. and I also work out myabs..Tuesday..Work out my chest and back.. Wed..offf...Thursday..Work out my my arms..Fri Off...Sat..Work out my legs..Now for those 4 days I do weights for 30-45 mins then i finish up with 20 mins of high intensity cardiovascular excersice. I was wondering is that something I should consider still doing or not? I also take in 1 scoop of protein powder with vanilla soy milk before and after workout..I wanna build 5 pounds of lean muscle mass..plz help..Am im doing the right thing..I lost 25 pounds already and I dont wanna lose any more..

My diet consits of.. lots of protein... salmon, grilled and baked chicken, fish and tuna, veggies...green beans and brocolli...starch.. wheat bread and brown rice...peanut butter moderately
What should I change so I can build muscle and maintain my weight goal..

[swanso5]

very saucy picture...

try the waterbury method by chad waterbury for wts

post entiore eating plan too

[oniz]

Lol @ Chad Waterbury..I dont wanna buid that much muscles...just five pounds....Ohh well.. I guess I will do just weights on days and then cardio to days a week...

[swanso5]

you'll be lucky to actually gain half of that on the program

[Boss Man]

I wouldn't measure your muscle growth in lbs it's a bit pointless. You would be better when you do any programme, going by how you look, as some weight gain could be bits of fat and Water as well, and if for example if in 3 months, your gains were 90% muscle, 10% fat, you'd be pushed to tell the difference, between that and say 88% muscle, 12% fat, as the scales would almost certainly not reflect what could be called micro-differences.

I'd base most of your mass gaining needs on how you look, moreso than anything else, especially as a women like you, could in time gain 5lbs of muscle, but neither you nor I could say how you'd look, and you might find you'd actually like it.