ShapeFit.com

[JRHODBOD22]

Just a few questions for those who really know what they are talking about. I'm 22, 155 lbs and not much body fat I would say. I'm looking for the best ways to gain muscle mass (weight) and more definition. I dont have very good eating habits as I could go with 1 meal a day. In Iraq I worked out for 10 months. I gained alittle strength and perhaps like 10-15 overall pounds but for the most part what I wanted wasnt what I got. I know I'll always be a small guy probably never reaching more than 170 but I'm looking on the know how to increase my definition ie...bigger chest, bigger arms, more defined abs.

[swanso5]

first of all cut and paste your second post here to make it easier...go to edit on this post and it will slide into the first post...i'll answer both here..

- to gain gain muscle you need train, eat then rest basically
- to do it without gaining fat you need a clean diet with correct nutrient timing
- go to diet section and rad "befoe posting..." for food...start at 4 meals a day and add 1 in every 4 - 7 days until yuor at 7....yuo may have to force feed a little
- when first training with wts after lay off or firrst time eever, you'll gain strength before any bodyweight so you need to bear with it
- best way to get bogger arms, chest and abs? train legs and back
- definitiomis muscle mass minus bodyfat so without muscle you don;t have definition no matter what you do so first up we'll build some muscle...search the waterbury method by chad waterbury and get to it as written

any other questions about the food/training please post

[vamp]

Read the sections in here on diet. Ie. 1 g of protein, 1 g carb, .5 g fat per pound of body mass.

2 there is 5 excercise that build strength and mass you should use:

Deadlift, squats, Bench Press, Bent over Rows and military press. Incorporate them all. The bigger your legs and back get, the bigger the body will get!

check your calorie intake for your weight add about 500 calories to that and divide it into 5 to 8 meals a day. All well rounded ie, 4 food groups in it type thing. Yes they are smaller meals!

Keep cardio low and wieghts high on your priority, you can only train the body on one side of the spectrum at a time. So 15 to 20 minutes cardio a day should be enough for you, AFTER the weights.

Maximum time lifting weights per session is 45 minutes.

Tip: Never stop reading everything you can about exercise!! It helps keep you focused.