Well lately I've been considering really start building some muscles, and I really need some good tips regarding working out.

Here's my current schedule. I wake up at 6:50 AM everyday, work from 8 AM to 4 PM then get home at around 5 PM. I need about 2~3 hours of studying time everyday but other than that I'm free.

Going to gym doesn't seem possible for me due to time constraint so I have gotten myself a set of weight adjustable dumbbells. I just have few questions.

What's the difference between mass and tone?
Is supplement (protein shake) really needed? I've been reading this thing called whey shake or whatever its called... and seems like a lot of people use it.
What type of food should I be eating? More lean meat?

I might have more but these are the main questions I'd like to know.

I know some of you are very experienced. I appreciate any help. Thanks.

 

I'll try to answer your first question, but someone may be able to divulge more info than me.

Tone is gained when you keep lifting the same weight over and over basically losing body fat but not building muscle.

To get mass you need to lift heavy things and keep lifting heavier and heavier objects to keep increasing mass.

Again this is just my common sense answer not saying it's 100% true.

 

I work out and I have never, ever touched a protein shake or anything of that nature.

Are you wanting to build mass or tone up? How lean are you right now?

 

I would like to be able to workout to a point where without flexing, you can see muscle lines clearly. Basically losing fats surrounding the muscles and converting those into muscles (dunno if that even makes sense). So tone doesn't build more muscles?

Is it possible to do tone and mass at the same time?

 

I'll put this simply. The more muscle you have, the more fat you will burn (Even if you aren't at the gym).

What you described, sounds like you want to build mass (Unless you are lean, which wasn't stated).

My routine is as follows:
Monday- All Upper Body
Tuesday- Legs
Wednesday- Cardiovascular
Thursday- Repeat

Legs are in important part of any work out routine. It has been shown that working out your legs, releases a growth hormone. Also, you want to skip a day or two (As I said earlier), to give your muscles time to heal properly.

It will take time, but it will be worth it. I've been on my routine for about 3 weeks, and have noticed a big difference in my chest and shoulders (My target areas).

 

If your diet is SPOT on and you are completely dedicated you can gain mass and lose fat at the same time. However, this is fairly difficult. Most lifters will do a "cutting" phase and a "bulking" phase. (each being around 4-8 weeks)

Also, you can not "turn" fat cells into muscle cells. It doesn't work that way. You loose one, and gain the other independently.

Honestly, I'd say diet (not some fad, just what you eat) is 75% of what you get out of the gym. You need to be eating the correct amount of protein/carbs/fats/calories for what you are trying to accomplish.

As far as whey shakes, I have 2 a day. One with breakfast and one post work out. These also help me get my require protein intake every day. I try to take in around 225 grams a day. (being that I weigh ~186lbs) I recommend eating a 6 smaller meals a day, 3 hours a part, each containing atleast 30g of protein or so. Thats the only way I can get the amount I need. Also, by eating several smaller meals, you aren't starving and are less likely to over eat. You are always digesting something during the day.

To gain some better insight on where you stand right now, how tall are you, whats your weight and BF%?

Any research you may want to do can be found at bodybuilding.com

Anything else?

 

I work out first thing in the AM, have been for years. It's tough sometimes but if I don't do it then, I'm shot. You don't need to spend much time, maybe 45min to an hour, max, 3 or 4 times a week. You can get a good workout with just dumbells but add in pushups and situps. Heavy weights + low reps builds mass and light weights + high reps builds tone. So if you hit the middle, say a weight you can do 8 to 12 times, that should strike a good balance. As the above-posters said, diet is critical. Lean meats (chicken, fish) and complex carbs are best, try to avoid starches and sugars and especially highly processed foods (ie frozen dinners, white breads, junk food). Don't forget to get lots of water into your system, at least 8-10 glasses a day. Finally, make it a lifestyle. It will take about 3 months for your body to adjust and maybe as much as 6 months before you really start noticing a difference. Keep at it, slow and steady.

 

6 smaller meals a day is very hard for me... What type of food do you recommend?

i'm 175 cm and weighs 64 kg. regarding BF%, i dunno how that can be measured. Is there any way to exercise legs at home?

 

It's not so much what you eat, but the portion size. Keep in mind, I'm not saying you can eat whatever you want.

When I was serious about working out, I would have 2 pieces of toast and 3 egg whites for breakfast.

For a snack, I would have an apple or maybe a banana along with a granola bar (In between the major meals).

Lunch was usually a lean pocket of some sort, and dinner was usually whatever I could find.


I wouldn't call it starving, but it sure felt like it compared to how I used to eat. It didn't take long to notice a difference, not only in my body, but in my mood, sleep patterns, and energy.

As stated before, try and drink a lot of water. If you constantly pee clear all day, you're doing good. I usually have anywhere from 4-8 20oz. bottles of water a day.

 

That's a very helpful insight. First thing in the morning is definitely impossible for me, maybe once I get back to full-time student from September. For now I guess the only time I can exercise is before I sleep, for about an hour from 9 PM. I better sleep by 11 PM to get at least 8 hours of sleep to let the muscles recover. Wiki said skimmed milk powder is another great supplement at a fraction of many other brands of shakes, is that true?