Lift heavy once a week for each muscle . like said earlier your muscles will build only so much and need the rest and repair time . Eat good meals every 2-3 hours have your protien shakes and wait for results

 

good sources of protein is peanut butter, oh and eat avacodos, very good source of GOOD fat... and yea any type of fish is great tooo...

 

eat steak shit out fat


ok. whey protein+milk, heavy lifts. i can't work out with another person, it destroys my concentration with heavy lifts (Except spotting). but this is my schedule

15 mins cardio
2 hours lift
15 mins cardio

i used to do it everyday, but i'm skipping 1 or 2 days now. but my body type is fat. it's hard for me to lose fat, and i store everything i eat

 

Skip the pre cardio and do mid weight warmups instead. See how that works out for you

 

1 gram of protein per lb of body weight is recommended for gaining muscle mass so taking in 160 grams per day of protein is ideal. GNC sells this stuff, also comes in a pre made drink form but it has 60g protein per serving. Offset that with lean protein like chicken, fish, nuts etc should get you some gains. Follow the advice previous posters have provided and you should see gains. Also, SLEEP 8 HOURS A DAY. You'll have trouble seeing gains if your muscles cannot repair themselves.

 

2 hours of lift? ur not lifting heavy enough waits, u should be tired way sooner than that. remember ur not supposed to do a ton of different excerises, its one or two muscles a day..

 

If you can't finish your workout in an hour, you're either A) Ronnie Coleman, B) working too much, or C) not working intensely enough.

 

Alot of these guys are saying eat protein day and night but if your on a high protein diet and you aren't consuming any calories or carbs, your not going to grow, you could lift all you want but your only going to gain lean muscle. You need to eat not only protein, but a good amount of calories and the right type of carbs, every 2-3 hrs (you figure you need about 15 cal. per lb of body weight just to maintain your current weight). Your body will normally shut down after about an hours worth of working out so anything past 1.5hrs of training is going over board. Just keep your heart rate up, rest 45sec-1minute between sets, 4 sets of 10-12 reps or to fail, and you should be fine. You don't need steroids to grow, just a good diet, rest, and solid workout routine. If you have problems eating or a little tight on money you could always invest in a weight gainer like true mass, it's basically a meal replacement that packs over 50g of protein and has over 600 calories per serving, but remember, try to steer clear of meal replacements since they tend to make you full and not want to eat again after 2hrs. Make sure your workout routines consist of compound movements as well (bench press/ squat/ deadlift), don't neglect working out your legs and back either. It's not rocket science, it's just dicipline.

 

Everyone's body is different, you need to keep trying different things and find out what works the best for you. If you are trying to gain weight, I say just eat everything you want as long you work out regularly. You'll gain weight; both fat and muscle. If you are trying to gain lean muscle mess, it's a lot of work. Most people don't have the discipline or the time to have a clean diet ( myself included ). To get bigger; more weight, less rep. To get more defined, good diet, cardio, light weight and high reps. Here is what my schedule is like when i hit the gym. It works for me, it doesn't necessary mean it'll work for you.

Mon - chest
Tue - back
Wed - legs
Thur - arms and shoulders
fri - cardio and abs.

One hour the most.

 

SQUAT and DEADLIFT. Eat, eat, eat.