gain lean muscle mass

[redondo]

Hey guys,

I recently lost 30lbs. Back then, i was 175lbs, and now im 145lbs. Im kinda skinny now, because of this, I would like to gain muscle mass and get a six pack as well. (In other words, i would like to have lean muscle, and have a body like channing tatum..lol) I dont know how many sets and reps i should do to gain muscle mass. I've been working out at the gym for the last 2 months or so, but i haven't seen that much results. So i would like to know how many sets, reps and which weights i should start on. I would really appreciate if you guys can help me. Thanks. Plus, i have mentioned diet and activities i do, below.

Breakfast - egg (white), 1/2 cup of oatmeal with a medium/large banana.
snack - fruit
lunch - sandwich(wheat bread, lean chicken, cheese, tomato, onion) salad, broccoli, cauliflower and carrot.
snack - fruit
dinner - brown rice, broccoli,cauliflower, carrot, lean chicken breast.
snack - fruit or nuts

Cardio - running and biking (40 min/ 3 days a week- sun,tue and thur)

[redondo]

by the way guys, i also drink whey protein

[fitnessguru]

I'm 25, quite slim but last year I started getting a little 'flab' around the waist. I decided it was time to reverse the trend before I ended up with a big beer ! I've been exercising everyday, concentrating on getting that six pack. I'm still not fully where I want to be but I'm proud of the results so far - the improvement is obvious.

I got bored of just doing normal sit-ups all the time. I looked online and found a cool site giving interesting little tips/different exercises.
Have a look at this: http://budurl.com/pyuv" onclick="window.open(this.href);return false;

I think its good to have a forum where we can share ideas: working together to reach our fitness goals! Thanks

[Alexanderitalia]

lol i want to know this too )

But i heard that for strenght 2-6 reps, mass 8-12, toned 15-20 reps

[Boss Man]

Breakfast - egg (white), 1/2 cup of oatmeal with a medium/large banana.

(Have more than one Egg White. Could have 2-3 with a Yolk. Stick to the Medium Banana, so you don't overcarb. Large ones have around 29g Carb in them. Plus they're borderline moderate GI, so coupled with a cereal that's around the upper moderate / lower high GI range, the Bloodsugar impact could be very significant if you excessively Carb up, even though Bloodsugar is much lower first thing)

snack - fruit

(Add some more Protein in here like Chicken, Turkey Ham etc .)

lunch - sandwich(wheat bread, lean chicken, cheese, tomato, onion) salad, broccoli, cauliflower
and carrot.

(Good)

snack - fruit

(Don't really need Fruit in the PM. You can go for things like Wheatbread, Veggies, Low Fat Cheese, Legumes for Carbs. The last two have good Protein levels, so factor that in regards Protein intake.)

dinner - brown rice, broccoli,cauliflower, carrot, lean chicken breast.

(Good)

snack - fruit or nuts

(Go for Nuts as they offer a slightly more complete balance, owing to the minor Protein amounts, Carbs and Fats. You can get a bit more Carbs from nuts like Chestnuts and Cashews. Some Nuts are very low Carb and don't have a very quantifiable, Glycemic register. Those two do, so if you want a reasonable Carb amount choose those, otherwise try other types if you'd like less Carbs.)

Cardio - running and biking (40 min/ 3 days a week- sun,tue and thur)

(Could add weights in there too. From you schedule, I'd suggest total body stuff. 2 sets per muscle 8-10 reps per set. So something like this.

Day 1 Weights. Day 2 Cardio. Day 3. Weights. Day 4 Day off. Day 5 Cardio. Day 6 Weights. Day 7 Day off.

You might be losing a cardio session, but you're keeping the off days spaced and only training 5 days a week, so hopefully not overdoing it.)