Free Muscle Gain Supplements

<strong>The Mind Muscle Connection, Supplements with the Placebo Effect</strong> The Placebo Effect has dated back for years, it really became popular in World War II. Supplies ran short due to the lack of supply and the demand on them. They would often run out of medicine, especially painkillers, and had to give the individual peace of mind, they gave the placebo effect.

Soldiers would be shot in the butt with what they thought was morphine. What they weren't told was that their morphine was just a good dose of saltwater. The amazing this is that when injected with this saltwater, the soldier's pain would fade, at least for a short time.

<strong>What Makes It Work?</strong> The doctors weren't trying to fool their patients; they were trying to help them by activating the placebo effect. What happens is basically a series of reactions occurs in the brain that change its functioning. Just like the soldiers thinking they were getting painkiller, which they fully expected to ease their pain, it worked even though they were given saline solution. The result was the same, it killed the pain. The reason it works is because your brain controls your body, and your thoughts control your brain.

<strong>Supplements and the Placebo Effect</strong> The placebo effect is relied upon by the supplement industry. The fact is, most of the supplements lining the shelves today are just highly marketed, flashy tubs of non working placebo effect in a can. Most don't have any active ingredients, or have very few that would actually help you gain muscle. Most supplements work because of the supplement placebo effect.

Most people buying supplements do so after they get "educated" on the subject. They usually get expert advice from their friends or supplement, I mean Bodybuilding, magazines. In all cases, someone takes a supplement because it supposedly worked for someone else and they genuinely believe that it will work for them.

The belief that it will work is the main factor here. When someone really believes in something, with no doubt, amazing things can occur, even in the body. By thinking and believing that a supplement will build muscle, it just might. The brain takes your thoughts as instructions and because of your strong belief, it goes about making what you believe happen. It has to.

When someone starts taking a new supplement, they believe it will work, otherwise they wouldn't take it. Now, with everything staying the same, your belief that the supplement will do what it is supposed to is enough to spark muscle growth. How many people actually don't change anything when they start a new supplement? Almost all trainees will actually ramp up their training and change their outlook on what is possible when they start a new supplement.

<strong>Time To Take Credit</strong> Think about this, if you didn't take the supplement, but ramped up the training, would you gain muscle? Yes you would, so supplements aren't necessary for building muscle. Too many people give all of the credit to the supplement, its time to take the credit. The supplement didn't lift the weight, you did. The chances are high that the supplement didn't really do anything, except for the placebo effect. Some supplements are worth taking, but if you don't have the proper foundation, they won't do you any good.

These are a few examples of what you can do to start easing off of the supplements:

  1. Reduce your dosage slowly and finally quit the supplement. Stay positive that your results will improve and not fall off.
  1. Remember that you are the one doing the work, the supplement isn't. You need to take the credit
  1. Believe in yourself and your muscle building abilities. A belief in your supplements to build muscle does it, believing in yourself will work even better.

Its your turn to keep your money away from the supplement giants and turn the table by using the mind muscle connection, the placebo effect, to your advantage.

Frequently Asked Questions

  1. QUESTION:
    I found these free supplements online to help get ripped, should I use them? look below?
    They are Acai Force Max and Colon Cleanse Extreme. I am 15 years old and weigh 130 lbs. I'd say I'm in great shape, but I want to gain muscle and look strong and good, abs, arms and all that. I do not want to lose weight, if anything I want to gain it. Should I use these?

    • ANSWER:
      I once studied biochemistry and I used to work out quite a bit.

      You really have to understand how food works. Chemically, sugar, starch, protein and fat are pretty much the same molecule. They just differ in how your body processes what you eat. Sugars are instant energy, starches are longer term energy and fats are the hardest to break down but the easiest to convert to fat on YOU. Protein is easily converted to muscle, if your working hard enough that you body needs protein.

      Supplements in general are like snake oil. Everyone is selling the idea that by taking their special sugar-vitamin water of the month, you can gain pounds faster and build muscle. Every year, millions of dollars are spent on the newest fad product. This year is Acai products.

      Most bodybuilders agree (from interviews I have read with Olympic athletes, pro bodybuilders and etc.) that the staple supplements are creatine, glutamine, and Protein.

      Creatine allegedly makes your body absorb water so the wastes generated by working out are more diluted in your system. This means you get less tired, less quickly and less sore after working out which would mean that you could work out harder and more frequently.

      Glutamine is part of Testosterone. It’s allegedly the part that your most frequently short of, when your body tries to build its own testosterone. By taking Glutamine, you produce as much Testosterone as your body can, without steroids. Testosterone is produced by using your muscles, but that's another question with another long answer. Its not the working out that makes your muscles, it’s the testosterone. Working out is just a way to force your system to produce more.

      As a growing athletic person, you should be eating around 1 gram of protein per pound of body weight. At 150 pounds, that like, half a steak. Excess protein does not make you gain muscle faster. Lifting progressively heavier weights (You should be lifting 3 sets for 5-10 reps and ending with muscle failure, to gain mass.) makes you bigger. Lifting lower weights for more reps, trains for endurance.

      You should probably take a multivitamin like Centrum. You really don't need to spend a bucket of money at some holistic medicine shop, to have them sell you triple or quadruple the recommended dosage of vitamins at an inflated price. Vitamins’ can KILL YOU if you overtake them.

      Eat a balanced diet heavy in fruits and vegetables. Eat protein (Eggs, meat, soy, fish, etc...) in smallish amounts throughout the day. Overeating makes you fat, not buff.

      One theory is that while body building, you need to keep snacking on healthy sources in between meals. Drink enough water, until you’re pee is nearly clear. You should be drinking at least a liter a day. Minimum. At your size, weight and age, just lifting progressively heavier weights and eating three meals a day should be sufficient.

      Colon Cleanse? It’s to make your bowels more regular? Why would that have anything to do with building muscle? What are they supposed to be cleansing from your system? If they say "toxins" ask "What toxins specifically does it remove?" It sounds like something my grandfather would be taking.

  2. QUESTION:
    I am 16 and looking to gain weight and muscle?
    I currently weigh around 60kgs and I need to gain weight if I'm gonna keep playing football. Are there any normal that are good to eat for muscle gaining, I'm not interested in supplements, any specific exercises or routines that u can think of?? Any good free sites that might help?? Thanks!?

    • ANSWER:
      Protein and weight lifting or strength training. No cardio until goal weight. Then burn the fat. Eat lots of veggies and fruits when you reach goal weight to burn the fat. Until then, more protein, much more calories.

  3. QUESTION:
    Good work out to build major muscle mass, gain weight and get toned?
    I have decided to go all out on getting ripped and in shape. I was wandering if some of you more experienced body builders out there would think this would work.

    Work out with free weights and my Bowflex 7 days a week.
    500 Push-ups daily
    Only drinking Water and Milk
    Taking Muscle/Weight gaining supplements (Currently using Mass Tech but if you guys know something that works better please tell me because this stuff tastes like shi t.)

    Is that good enough? Or do I need to run alot also?
    I currently am 6 ft 1' and weigh 135 lbs.

    Thanks for the answers guys.

    • ANSWER:
      Run if you want to lose fat, thats usually the case when someone says they want to get toned....BUT your very skinny it seems like, so you probably shouldnt run. You might even need a weight gainer shake instead of a protein shake

      Your doing too much on the bowflex and pushups. Your not giving your body time to recover. When you workout, your damaging muscles, they need time to recover. Workout each muscle group only twice per week. Also you shouldnt do pushups everyday, twice per week on the same day you do chest.

  4. QUESTION:
    How to gain weight without supplements?........?
    I'm 6'4 165lbs and 18yrs. old, and I would like to gain at least 15-20lbs of muscle. I workout everyday, and I do free weights such as Bench Press, Squats, etc. But I don't really see a difference and I have been working out for a few years now. Its really hard to eat 6 meals a day because I get full really easily. What are some cheap but good foods to eat to help me gain weight. I don't want to take any supplements. So what are some other tips to gain weight?

    thanks

    • ANSWER:
      It's very hard if you don't at least add a protein shake 6 meals a day is very hard to fit into any schedule. Whey protein is the best and fairly inexpensive, mix it w/milk for added protein. Protein is the key to building muscle. You need 2grm of protein for every pound of muscle on your body. So you wieght 165x 2= 330 grms. of protein a day a chicken breast has 40-50 so you can see why adding a protein shake is important. Unless you want to eat 6 chicken breats a day. Tuna, almonds, turkey breast,boiled eggs,most fish are great sources of lean protein. Stay awy from low grade hamburger. Because of the high mercury count in tuna you should not eat it more than twice a week. Good luck. If you have a Costco nearby thats where I get my proteinpowder.

  5. QUESTION:
    What supplement can I take to help with Muscle gain?
    I go to the gym 5 days a week and I use free weights. I am not getting any bigger I am just getting stronger and can do more weight each week. What supplement out there can I use after my workout to help me get bigger? Is Whey protein the way to go? I am looking for a noticeable solution! THANK YOU

    • ANSWER:
      Whey protein made a huge difference for me, but I really take a lot.

      here is my whey protein schedule

      Right out of bed 50 gram shake/smoothie
      Immediately after workout 50 gram shake/smoothie
      Right before bed 50 gram shake/smoothie

      Then sometimes if I wake up in the middle of the night, I will go to the kitchen and have another 50 gram shake/smoothie.

      This blows up recovery and puts the mass on quick!

      Here is a protein link

      http://www.buybulkwhey.com/

      I only take a whey protein that is pure and has no artificial flavors, no artificial sweeteners, no artificial colors etc.

  6. QUESTION:
    What is the best way to eat in order to gain muscle mass for a man?
    (If anything, I'm currently slightly UNDER my ideal weight.)Some examples of meals would be great. I'm using free weights and don't want to take supplements...thanks.

    • ANSWER:
      I know I'm annoying and I keep answering your questions, anyway:-

      I bought an ebook called Burn the Fat, Feed the Muscle by Tom Venuto.

      Everything he says makes sense, literally everything like explaining why do people after they lose weight by the help of mainstream diets or starvation they regain the fat and how you can feed the muscle.

      Also you must work out, a great eBook would be The Truth About Muscle Building by Sean Naliwanyj a good book.

      If you don't want to waste your money I can send 'em to you just gimme ur e-mail address

  7. QUESTION:
    Lactose free weight gain products?
    I'm a 29yr old female in desperate need of some advice. I'm recovering from quite a long spell of illness which made me lose a lot of weight and muscle, which i'm now trying to regain. I've always had an intolerance to Lactose but since becoming unwell it seems that my body has a higher sensitivity. So, I'm looking for lactose free supplements i can use in conjunction with my healthy diet. Somebody recommended a product by LA Muscle called Your Gainer and i've also been told about a product called Muscle Milk by CytoSport. I've looked at these on the internet but i'm hoping sum1 could tell me in simple terms whether they r suitable for me? Or can u guys recommend some suitable products please?

    • ANSWER:

  8. QUESTION:
    How do I slow down my fast metabolism when trying to gain weight and build muscle?
    Hi, I am 15 years old and I believe I have fast metabolism due to the fact that my dad has fast metabolism. My bones are really thin and I am about 5 foot 9in. 125lbs with 8% body fat. I work out and I try to eat over 2400 calories along with 200 grams of protein. I've been at this diet for about couple months now and I haven't changed a bit. My muscles don't seem to grow at all and I just remain skinny.

    Is there any way to slow down my metabolism? Or effective supplements to help me gain muscle and weight? (Remember I am an Ectomorph and not all body building supplements work for me)

    I have been taking supplements but they do not help and I'm pretty sure I do not have hyperthyroidism. I just believe I have fast metabolism due to genetics. I am sick and tired of trying to cook 3-5 meals a day (adds up to over 2400 calories) because of school and extra curriculum s I barely have any time. Please answer if you think you know a solution to my problem =]

    (Feel free to list any of your daily diet routines on how to gain weight and be able to build muscle)

    • ANSWER:
      Consult a nutritionist. Increase your intake of vegetable fats. work out with weights, but not aerobic exercise.

      See a doctor, just to make sure there is no medical condition that can be treated. A doctor can also give you tips on your diet.

  9. QUESTION:
    What is the best non-gym routine to lose weight and gain upper body muscle definition?
    I'm a teenage boy that is 5'10" and i weigh 180. I'm not too overweight, but i do have some extra belly fat i would lie to burn. Currently i don't exercise at all and I'm looking for a good plan to lose weight and gain muscle.

    Here's some specific goals:

    -Lose 10+ pounds
    -Gain six pack ab definition
    -strengthen pec's and lose minor 'man boob' look

    Here's requirements for suggested routine's:

    -Must be free (no gyms and no supplements, i have college to worry about)
    -must be proven to work (a first person example would be great)
    -must not cause any damage to my body

    Any responses with in depth strategies that have worked for you would be much appreciated. Thanks for the help, and please respond and make me a happy man!

    • ANSWER:

  10. QUESTION:
    Can anyone help me. Im interested in a weight train program. Can I have tips on protein for muscle building?
    Im just beginning to want to build my body to a more muscular level. I need some tips on proper weight training technique. Should I/Should I not use Supplements? Some helpful hints on Whey Protein..I need some diet plans that will help me gain muscle. Anyone feel free to send me your reply. You can also email me at sexy_sexydude@yahoo.com. Thanks!!

    • ANSWER:
      I gave somebody else this answer and I think it might help you as well.

      Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.

      My advice would be:

      1. Start out with three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles time to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months.

      2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day. If you are considering a protein supplement consider the ones made from whey.

      3. Try creatine and HMB.

      4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

      5. Remember to stretch.

      6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

      7. Take a good multivitamin.

      8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.

      9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

      Here's a sample three day workout:

      WORK OUT PROGRAM
      3 X WEEK

      LEGS
      Squat 3x8
      Straight Leg Deadlift 3x10
      Standing Calf Raise 3x10-15

      CHEST
      Bench Press 3x8-10
      Flyes 3x8-10

      BACK
      Pulldown 3x10-15
      Bent Over Rows 3x6-10
      Deadlifts 3x10-12

      SHOULDERS

      Military Press 3x8-10
      Upright Rows 3x10-15

      BICEPS

      Standing Barbell Curls 3x10-12

      TRICEPS
      Lying Tricep Extensions 3x10-15

      STOMACH

      Crunches 3x50

      Mon., Wed., Fri. or Tues., Thurs., Sat.

      Every two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.

      After six months on this routine you'll have the foundation you'll need for harder workouts. Hope this helps! God Bless you!

      Source(s):
      Bodybuilding 101 by Robert Wolff
      Super Squats by Randall Strossen
      Stretching by Bob Anderson
      The Education of a Bodybuilder by Arnold Schwarzenegger
      Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding

  11. QUESTION:
    ectomorph muscle gain, no money, no time.?
    hey im 16 (17 in june), 5'9" and 8.9 stone (124 pounds). Ive been looking around some body building articles, websites ect. but all of them seem to think everyone has all the money in the world and a lot of free time. im looking to gain around 30 pounds (or more i havnt really got a clue about whats possible and whats not) by the end of the year.

    im in school 8 in the morning till 9 at night with the exception of Monday (which is taken) Wednesday and weekends. that still leaves the issue of money, cant afford a gym membership so that really limits the exercises i can do. im also very confused about supplements.

    if anyone can help me with a workout schedule with the limited equipment i have (barbell, dumbbells and pull up bar) id be very great full. And would also appretiate if someone would help me further through E-mail or something.

    thanks

    • ANSWER:

  12. QUESTION:
    Weight gain/Muscle Q?
    I am 6'2" and 175 and would like to gain weight/Muscle about 10-15lbs. What supplement should I buy at GNC and Do you have any advice on a workout plan? I only have a free weight bench and one barbell with appx 155 in weight. No dumbbells

    • ANSWER:
      http://www.36pounds.com/2009/04/28/36poundscom-beginner-workout-program-for-skinny-guys/

      This is a workout program for those who want to gain muscle mate;) Hope you will like it and do it!

      Buy some whey protein supplement there :) You can find an article about these at that same site I gave you link to. Just read about Protein Powders there ;)

  13. QUESTION:
    Want to start taking supplements.?
    I'm 6' 175lbs and work out pretty much daily but haven't been getting results. My friend has been taking muscle tech supplements and has had great results. I'm asking what kind I should take to lose fat and gain muscle. I do mostly free weights and very little cardio.

    Also do you know a secure site that accepts credit cards that I can use to purchase whatever you recommend?

    Thanks a ton. <3

    • ANSWER:

  14. QUESTION:
    Maximum Muscle building workout plan using machines only?
    There are no free weights in my complex's gym. Please provide me a weekly workout plan for max muscle growth using high intensity sets (3-6 reps with max weight) using the basic machines. Cardio input is also appreciated for fat burning and muscle gain as the gym has steppers, bikes and treadmills. I'm 22 yrs old and weigh 170 lbs. Any suggested supplements and when to take them would also be appreciated. Thanks to all who answer!

    • ANSWER:
      No freeweights? Thats a ripoff. Free weights give you best results. Oh well.

      Machines should give you results but not as fast.

      First, if you want to bulk up you should understand that you should do low reps (6-8) and as much weight as it takes for you to be unable to do any more than 8 reps. Then you should divide up your days to isolate one part of your body, to optimize your workout. Example, day 1, Biceps, back, day 2, triceps, chest, day 3, legs. Day 5, shoulders, anything you might have missed.

      Back, Biceps: Pull down machine, bicep curl machine, Seated row machine.

      Chest, Triceps: Bench press machine, tricep extension machine, Fly machine.

      Legs, there should be a ton of leg machines for your thighs and calves, just use as many as possible.

      Shoulders: Military press

      These are the only things i can really think of, they are machines at my gym so maybe yours will have more. However my advice to you is find a gym with freeweights.

      As for supplements, take isolated whey protein after your workout. You could also take it before. If you wanted to take creatine, do it after your workout as well.

  15. QUESTION:
    Workout ideas for more muscle?
    Hi... I am skinny and quite tall and am 16 years ols.. i really struggle to gain muscle as i used to work out intensely at the gym 3 times a week for 9 months and all that happened was i became more veiny. Even though by the end i could lift so much more, i still wasn't gaining any visible muscle. I'm not interested in supplements or becoming tanked or massively muscley but it would be nice if anyone had a workout i could do which would gain me slightly more muscle and size around my chest, arms and legs... as i said before im not interested in having rippling muscles, just a bit of size and fast... any help anyone? also if anyone has any ideas for a supplement free diet i can use to gain a bit more weight then that would be really useful... also its pointless saying "eat more calories" or "work out on tougher weights" because i have done all those things and even though they have effect on how strong i become... there is never a visible difference.. thank you for any help x

    • ANSWER:
      Well for a newcomer to Weightraining choosing a program that suits you & your needs can sometimes become very confusing & can often become a trail & error proccess for those whole hold little experience in this area. Many people have an inadequate training program that they spend year upon year following & ending up with at best little or no results, this is because they either have too many exercises, training for too long & training the same Muscles day after day, or using wrong form, which ultimately leads to overtraining, injury & failure.

      The three most important letters in Weightraining are (S.D.B), which stands for Squats, Deadlift & Benchpress.
      Why are they important you might ask? well these are CORE exercises & they will greatly improve you overall power & strength & should be included in every training program.

      Squats;

      Squats are a great workout for your Quad Muscles & as I've said before it's also a core workout, so including the Thighs they also work the Glutes, Hamstrings, Abdominals and lower back muscles. This is why squats are one of the best exerices.

      Deadlifts;

      Ok so Deadlift are also one of the best Strength training exercises if not the best, but many people are put off because of it's high injury risk if it's not done correectly so form is essential here. With the right Form it hits the back, the lats, the traps,the quads, the glutes, the arms and forearms, and even the abs. The Deadlift produces more results than the Bench press and the Squats.

      Bencpress;

      The Benchpress Works all of your Pectoralis majot muscles, rectoralis minor, anterior deltoid, serratus anterior & the coracobrachialis, another good strength exerices.

      Diet;

      Many people make the mistake that thinking weightlifting is all you have to do to get bigger & is another reason why they are not gaining muscle. Lifting the weights is only 30% of the deal, the other 60% (other 10% is sleep) is down to your diet. A good diet is essential so you need to be eating 2 grams of Protein to 1 pound of bodyfat.

      Supplements;

      Whey Protein:

      If you can't eat 100g+ of protein per day then you will need to invest in some Whey. I would suggest you buy a Product called Optimum whey Gold, it's pricey at £39+ but it's won consecutive awards for the best Whey on the market & 2010 will be it's hatrick of awards if it wins.

      http://www.amazon.co.uk/Optimum-Nutrition-v-opw-100-2-341kg/dp/B000QSNYGI/ref=sr_1_3?ie=UTF8&s=drugstore&qid=1266155349&sr=8-3-spell

      http://www.amazon.co.uk/Maximuscle-Shaker-700ml/dp/B0013FEM96/ref=pd_sim_d_1

      http://www.amazon.co.uk/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/ref=sr_1_1?ie=UTF8&s=books&qid=1266156886&sr=8-1

      Creatine: Now this is a Legal performance enhancer that you can buy in the UK, USA, but is banned by most Sporting Bodies, banned in France & the US Army as a Solider died out in the Desert due to dehydration, caused by the Creatine. If you do invest in this product try & buy a well known brand & buy it in Capsule form, drink around a Gallon of Water per day. Yes I know you are going to say what about water intoxication but this stuff is serious & the majority of uses underestimate it's effects on the Human Body.

      http://news.bbc.co.uk/1/hi/wales/8383609.stm

      Monday: Chest & Triceps

      Benchpress: 4 sets 6-8 reps
      Incline Benchpress 3 sets 6-8reps
      Dips 3 sets 6-8 reps
      Triceps Curl 2 sets 6-8 reps

      Tuesday: Back & Biceps

      Good Mornings: 2 sets
      Deadlift Normal: 4sets 6-8 Reps
      Bent overbarbell Rows 4 sets 6-8 reps
      Barbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps
      Dumbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps

      Wednesday: REST DAY

      Thursday: shoulders & Abbs

      Military Press 4 sets 6-8 reps
      Barbell Raises 4 sets 6-8reps
      Upright Rows 3 sets 6-8 reps
      Press ups
      Crunches

      Friday:Legs

      Squats: 4 sets 6-8reps
      Stiff Legged Deadlifts: 3 sets- 6-8 reps
      Leg Press 3 sets 6-8 reps

      I can guarantee you that when you are down the Gym you will see Guys who spend 30 mins just training there Bicep & Triceps muscles & year after year they haven't got any bigger, this is a common mistake when Weighting. Bicep Muscles are only SMALL so are prone for being OVERTRAINED so you should only do around 2 exercises on Biceps.

      Form;

      Form is critical with all exercises but even more so when Deadlifting & Squats I can't emphasize enough about the damage you can do if you round your back on either of those exericses, don't let this put you off though. I would get down to Gym & get yourself a booking with a QUALIFIED Fitness instructor so you get used to all the exercises, it might mean you have to use the bar without weight when you start so you can master the form, but you SHOULDN'Tsacrifice form for more Weight, it might be costly but it's well worth it.

  16. QUESTION:
    Simple question....How do I lose weight and gain muscle?
    Hey guys,

    I've been crawling YA for a while now, scouting for info on other people's plans on weight loss/gaining muscle.I've adopted some of these that are similar to mines, and have been following them for 6 mos.(diet and exercise,no supplements).

    However, I'm very dissapointed to see no results. I stayed absolutely on task...never had a "free day" to eat excessive. I'm discouraged now, and I've had to stop because of work/school.

    It's been about 2 mos. since I've stopped, and would love to get back on just for the enjoyment. But I also want some results too! Therefore, I'm asking anyone for some advice/plan. I'm desperate! Please take the time to help me out, I'd really appreciate it!

    The stats:

    South Asian Male, 5'9", 193 lbs,
    BMI shows medium overweight. more fat around the
    stomach/glutes, muscular legs, 50/50 arms/upperbod.
    I can run a 9-10 min mile(Slow, I know), and have been
    doing so for 6months.
    I ran out of chars.... am continuing.......
    As I was saying....running 10 min mile for six months, four times a week, increased speed a bit. ( I got asthma, no excuse, buts its kinda difficult to run, especially w/ pollen)

    Lifting
    35 lb. dumbells biceps(12 reps-3 sets)
    90 lb. bar benches(6 reps-3 sets),
    25 lb. dumbells triceps(6 reps-3 sets)
    85 lb bar deltoid presses(8 reps-3 sets)

    As far as diet:

    No supplements. No nitro whatever or whey protein. However, I heard this stuff does rally help, but I never figured out timing or how much, etc., because you need to take it right or it won't work. Can someone help?

    Other than that ~1000 cals a day,
    6AM breakfast is 2%milk/cereal, banana
    12 PM lunch is usally 1/2 cup of rice or grain with 1/2 cup of meat and veggies
    7PM dinner, larger vesion, focus on more meat and veggies and less carbs.

    Please advise me as to what else you guys need to analyze my situation.

    (the secret thing: just watched casino royale- determined to look like Daniel Craig!)

    THANKS GUYS !!!!
    Final note- I know there's no miracle solution to my goal, it takes time, but I'd like to attain in in a relatively short time, even if it means a higher intensity. What can I expect for two timeframes - six months and one year - to reach the same results?

    Once again, thanks for your help!
    Looking at some responses, some people have told me my caloric intake is too low.....800-1000 cals. True?

    • ANSWER:
      Run faster even if it's less miles. You've got to get your heart into that target heart rate zone if you're going to burn the fat. Here are a couple of tools that may help.

      Use this to find your target heart rate...
      http://exercise.bizcalcs.com/Calculator.asp?Calc=Karvonen-Target-Heart-Rate

      Eat right, getting calories from the right balance of protein, carbs, and fat to meet your goals...
      http://fitness.bizcalcs.com/Calculator.asp?Calc=Calorie-Composition

      Hope this helps. Above all, never give up!

  17. QUESTION:
    I need a good starter supplement. Something to help me lose weight then gain muscle?
    Ok,

    im not gonna lie, Im fat and I know I am.
    Anyways, Im 32 5"9 and 245pds

    Im not noticeably fat like a beachball. But its there....
    On my stomach and other areas.

    I have cut alot of stuff out of my diet like
    pop and sugar and sweets. All that nasty stuff.

    Im eating alot more grains
    and dairy and trying to eat
    3 times a day but not over eating.

    Anyway,
    I need suggestions on how to cut the body fat and gain the muscle.
    Ive started a workout routine I do everyday with Cardio and free weights but I don't lift weights everyday.

    I have a gym called tower200 that I use everyday for 30min
    and I have a bench with free weights that use every other
    day.

    And I wanna start a supplement that will help me out with
    the process..

    Thanks for any advice/suggestions

    • ANSWER:

  18. QUESTION:
    Can i stunt my growth if i start working out at 13? HELP. i want to lose some Weight and gain muscle. 50points?
    im turning 13 in June and when schools over im going to start going to the gym with my dad every morning from 7:00 ta 9:00 im gonna workout these are the workouts i have on my phone. 1st get on the treadmill and run 2 miles or 15 minuets on a speed of 6.5. get off and then get on the elliptical 10 or 15 minuets or burn 150-200 calories. get off then do 30 lifts on some machine for my chest at 30 pounds then do 30 arm curls at 15-20 pounds then free lift 20 pounds 20 times bench press with bar only 20 times 45 pounds then go on the abb crunch machine put on 50 pounds and do 30 then on the pull up then on the shoulder curl machine set it on 20 and do 20 and i also have many other workouts. then go box for 10 minuets play basketball fer 20 minuets then head down to the pool and do about 15 laps. im almost 13 and ive heard 100s of people telling me that i will stunt my growth and hundreds telling me i WILL. will i or will i not HELP. + im going to go on a diet no pops no junk food and stay on a 1,900 calorie diet + burning all those calories on the workouts. do you thing i gain lots of muscles and lose weight if i stick to that program from june to august and lose some weight. Also i herd that i need protein to gain muscle and if i don't have protein after i workout its like i did nothing + im only 13 so i can only have protein like eggs and milk no shacks or supplements any other foods with great protein for my age and do i eat this after or before i workout and i weigh 120 pounds and would like to weigh 110 or 105 and everyday i will do 60 crunches and 100 pushups. 50 points

    thanks Danny

    • ANSWER:
      "MISS ME YET" where is your evidence! i want to see clinical proof that it stunts your growth not just some hear say or old wives tale, He wont have clinical proof. You can however stunt your growth plates through injury, i havent actually read up to much into this part so cant say what type of injury or how severe. So unless you manage to throw a barbell in the air with sufficient weight load and crush yourself with it i seriously doubt it will stunt your growth.

      You need muscles to crawl and walk ffs theres no strength training workout that will stunt your growth. Maybe malnutrition will cause it though. All i can see weight training doing is increasing growth in the form of hypertrophy!

      Also you need calories to grow muscle, you can have a 1000g of protein but if its under your maintenance calories then you wont grow. If you want to ensure you grow as much muscle as possible check these two links out. Fat cells are the last to become insulin resistant meaning its all the more important to adjust your diet so your muscles dont stop nutrients being absorbed. Testosterone is what makes males in general more leaner and stronger than the girls!

  19. QUESTION:
    Can i stunt my growth if i start working out at 13? HELP. + i want to lose some Weight and gain muscle.?
    im turning 13 in June and when schools over im going to start going to the gym with my dad every morning from 7:00 ta 9:00 im gonna workout these are the workouts i have on my phone. 1st get on the treadmill and run 2 miles or 15 minuets on a speed of 6.5. get off and then get on the elliptical 10 or 15 minuets or burn 150-200 calories. get off then do 30 lifts on some machine for my chest at 30 pounds then do 30 arm curls at 15-20 pounds then free lift 20 pounds 20 times bench press with bar only 20 times 45 pounds then go on the abb crunch machine put on 50 pounds and do 30 then on the pull up then on the shoulder curl machine set it on 20 and do 20 and i also have many other workouts. then go box for 10 minuets play basketball fer 20 minuets then head down to the pool and do about 15 laps. im almost 13 and ive heard 100s of people telling me that i will stunt my growth and hundreds telling me i WILL. will i or will i not HELP. + im going to go on a diet no pops no junk food and stay on a 1,900 calorie diet + burning all those calories on the workouts. do you thing i gain lots of muscles and lose weight if i stick to that program from june to august and lose some weight. Also i herd that i need protein to gain muscle and if i don't have protein after i workout its like i did nothing + im only 13 so i can only have protein like eggs and milk no shacks or supplements any other foods with great protein for my age and do i eat this after or before i workout and i weigh 120 pounds and would like to weigh 110 or 105 and everyday i will do 60 crunches and 100 pushups. thanks Danny

    • ANSWER:
      first of all, eat protein after your workout. any time of the day is good but after is best for repairing the muscles you broke down in the gym. secondly, it is unlikely to stunt your growth but you never know. i know that kid bodybuilder is now grown up and very short haha. but i dont know, it sounds kind of stupid tbh. but regardless of that, youre only 13. you have no serious muscle mass on you and wont be getting any for afew more years. if you want to lose weight, do cardio. ie running, treadmill, etc. drink a lot of water, for your age id say about a litre or so a day throughout the day. dont worry about msucle now, just drop the fat and put on muscle in 4 or 5 years. thats when itll be the most effective.

  20. QUESTION:
    I need your help and wisdom to tone up and gain muscle!?
    I'm an 18 year old girl, who has FOR YEARS been wanting to play sports, and I've tried. I was in the marching band and lacrosse, but only has alternates because:

    I can't gain muscle!!!

    I know that I do have an extreme vitamin D defeciency (because my body isn't absobing it correctly from the sun, I could sit out there all day and wouldn't even burn). I've been taking tons of the most absorbent vitamin D supplement, perscribed.

    And now I want to gain muscle! And tone! I am so weak, I cannot even enjoy the things I'd want to do if I was able!

    I need to be informed on the basics of these good ways you speak of, like high-calorie diets or powders. I don't mind drinking big shakes, also I have free access to an AMAZING gym at my university, give me some machine names, reps, websites, I'll figure it out!

    I want to be able to play lacrosse!! but I feel like I'll have to do the work of a body builder!

    • ANSWER:
      its simple do yoga and pressups 20 mins a day and take protein supplements or stuff like that do situps aswell

  21. QUESTION:
    how to gain weight fast, free an safely?
    im 5ft6, 105 pounds, had a kidney transplant in 2009 so cant take many or most supplements, steriods is a massive no no, i live a busy lifestyle have 2 small kids, dont have much time for major working out but can spare about an hour aday, need good advice tips on how to gain weight/muscle quickly an tone up to a decnet size instead of bein a skimp all the time
    i have a very fast metabolism also so need tips to conquer that last time i consumed around 5000 calories healthy eating a day an still lost weight

    • ANSWER:
      If consumed that much and LOST weight, then you need to speak to a Doctor. That is quite worrying.

  22. QUESTION:
    Health Supplement Advice - What should I take to help burn fat and gain muscle?
    I'm looking to burn some excess fat and improve my phisique with lean muscle, I've been looking at a number of health supplements but they are quite confusing. Can anyone tell me the best one to achieve these goals (When combined with healthy eating and excercise of course.)

    My exercise routine would consist of interval training on an excercise bike and free weights.
    @colors - Thank you for your reply, I appreciate your suggestions, I plan to do what you've said however I'm looking for supplement suggestions that can aid in the process such as creatine, progain etc.

    • ANSWER:
      Exercise and eat healthy is essential.
      Running and swimming help you to loose weight also.
      And to gain muscle try protein drinks.
      Eat chicken.egs and lean meat.
      Colors

  23. QUESTION:
    I am I doing everything right to gain muscle?
    I am 21 years of age, about 6'0" and weigh 150lb. Although I am light, I still have a well defined lean muscle from competitive swimming. My goal is to put on about 30lb of muscle, and was wondering if I am doing everything correctly. Here is what I do weekly, this is week 2 btw.
    Mon, Wed, and Fri I lift some free weights at home. Do 3 sets of 8 reps for what ever muscle I am targeting. I make sure not to target the same muscle for at least 2 days. My reps are not easy, but I am able to do them in good form, by my 8th rep its really hard to lift. I rest about 120 seconds between each set. My lifting does not last very long, only about 30 to 40 min.
    On Tues and Fri I do some aerobic activities, such as running, swimming, body surfing. I run for about 30 min, and swim 1200 yards. Sat and Sun I rest. My Tues and Fri are pretty much rest days as well, since swimming is very easy and I am not putting any strain on my muscles but rather stretch them out and relax.
    My biggest problem is food, I have a very high metabolism and very rarely feel hungry. My main concern is that I don't eat enough, I have plenty of energy and I am well in shape. I just want to add 30lb of muscle. Any suggestions? Ohh and please no supplements. Thank you

    • ANSWER:
      In my opinion your workout should be doing a great job with adding mass. The only problem that you may be running across is that with the amount of cardio you do you might be burning too many calories to build up the muscle mass you want. If you are not going to supplement protein then you should try to make sure that you consume a good bit of food with high protein. Since you want to keep it natural make sure you have some form of protein with every meal you eat and try snacking on different types of nuts. Try to make sure you consume at least one gram of protein per pound that you weigh. Hope this helps, good luck gaining that muscle mass!!

      -Mike
      Independent beachbody coach
      http://gettingfit90.blogspot.com/
      http://www.beachbodycoach.com/gettingfit90

  24. QUESTION:
    Weight Training / Muscle Building?
    Im am 20yr. male that is 5'11" and weigh 140lbs. I can't seem to gain any weight. (I eat like crazy, not exactly healthy and lose weight...). I use to work out last year 3 times a week for a minimum of an hour for around a good 4 month period. (prior to that I have not touched any weight machine). I also tried a weight gaining supplement to add weight so that I can convert it to muscle. If anyone can help me either make a schedule or if you know of a website with free muscle building schedules it would be much appreciated. Thanks

    • ANSWER:
      Well, first of all, it depends on what kind of workout program you were on. If you eat like crazy, and don't gain any weight (lucky bast@rd!) then, your body has a super revved up metabolism. You need to stay away from a lot of cardio - which will just cause you to LOSE more weight. Concentrate on weights alone. Use heavy weight, with low reps, several sets. Follow up with a high protien meal, bar or shake afterwards. And give the muscles you worked time to recover before you work them again. If they don't recover, they won't repair and grow. So, make the next workout a different muscle group. And pay attention to ALL of them. Not JUST arms and chest. A lot of men do this.

      Oh!! And STICK TO IT!! This will take a few months, it won't happen over night... so don't get discouraged!
      Good luck!

  25. QUESTION:
    Are there any good 12 to 16 week workouts that are free?
    I was wondering if there were any good workout plans that help you gain muscle and tone up that you dont involve having to spend money on the plan or on supplements that i dont wanna take?

    • ANSWER:
      You'll never know till you try

      Remember you need Three (3)Things
      The first 2 are Willpower & Wont power
      Wont eat Junk food
      Wont drink soda's
      and Wont eat Ice Cream
      Will Exercise everyday
      Will eat Healthy foods
      Cycling, Swimming Tennis and Brisk Walking,
      Skating is good too
      Sound like hard work?
      2 coin a phrase 'just do it!'
      The third thing you need is commonsense

      **Good Karma**

  26. QUESTION:
    How do I gain weight?
    I'm a 21 y/o male.. and have a small skinny frame and a very hard time gaining weight. I'm about.. 5'10'', and approx 125 - 130 pounds. I don't have alot of time to go to the gym, so I was wondering if there is any way I can gain muscle to get a bigger frame in a short period of time. I've tried lifting free weights at home... and it doesn't work. I've noticed I've been gaining a little bit of "fat", which I'm noticing around my waistline.. and my face which isn't impressing me too much. I would like to get rid of it, espcially around my face.. and start gaining muscle [just looks a bit weird to me]. If there are any healthy and safe supplements that I can take that might help let me know (something besides protien). Maybe foods I should be eating on a everyday basis? Also if someone has suggestions on a basic workout program that doesn't require going to a gym also that would be nice.

    Thanks!

    • ANSWER:
      Well, it sounds like you're gaining some weight, just not the weight you want.

      There are only two kinds of weight to gain: fat and muscle. So, I think you're on the right track with the weight training. You just have to do it right. Given the same volume, muscle actually weighs more than fat. And, it makes you look good. And, it burns calories. That's why the more muscle you gain, the more fat you'll lose, and the more calories your body will need to maintain itself. It would be hard to give you a complete program in this answer, but to build muscle you need to do a few things:

      1. Workout hard: You need to push your muscles beyond what is comfortable. When you do this, you create the "micro-tears" in the muscles that the body will come back and heal. To heal these micro-tears, your body creates more muscle. Without the micro-tears, no new muscle. Don't hurt yourself, but really work the muscles hard. Try to go up in weight as often as you can. Stick with the 8-10 rep range. If you can go more than 10 reps for 2-3 sets, you need to up your weight. There are some who suggest that even 1-2 sets of heavy lifting (per body part or exercise) are adequate to build muscle (lookup "low volume" training).

      NOTE: If you're just starting out, take it easy, (and I mean easy!), the first 3 or 4 weeks. If you don't, you could hurt yourself, and severly limit your progress. I have a friend who hurt his shoulder and hasn't had a good workout in months.

      2. Variety: Don't do the same workout program for 12 months. Try to switch out exercises every 6-8 weeks. There are only a limited number of exercises for each body part, so you have to be creative. For example, instead of doing a "lateral raise" using a dumbbell, switch after 6 weeks to using a cable. This is good for you mentally, to keep you interested, and it's good for your body, as it provides it some new stresses to which it must adapt.

      3. Take in adequate protein: You'll have to figure out what amount of protein is right for you, but the recommendations are generally .5 to 1.5 grams of protein per day, per pound of weight. So, if you weigh 120lbs, you need anywhere from 60-180 grams of protein. I've had success building muscle with about .8 grams per lb, per day.

      There aren't new breakthroughs in weight training science every day. It's pretty well established what works, and what doesn't. You just have to stay away from all the marketing and hype, and focus on the science.

      You asked about doing this at home, and that will be tough, unless you spend some money on good equipment. It's really difficult to get the variety of exercises and equipment you need outside of a gym. Think of it this way, you could spend the $ on lots of equipment at home - which you'll have to maintain yourself, or you could spend that money on a gym membership (if there is a gym near you).

      Finally, I recommend www.exrx.net for good, factual based info on exercise and nutrition. They're not one of those mags or sites pushing anabolic-this, and super-mega-protein that. Just good, sound info on exercise and nutrition.

  27. QUESTION:
    How can I gain muscle weight fast?
    I've been trying to gain weight and size, but it just doesnt seem to work. I might get a little denser but I dont gain the mass and weight I want. I am 21, shortish (5'7"),and thin (I weigh appx 135) and I want to bulk up. Please don't advise pills or anything stupid, but maybe exercises and techniques you know that works for hard gainers like me. If you have any exercise schedules or programs that work too that would be helpful. I have some protein and creatine supplements, but I am a poor college kid so i dont have money for great nutrition but I try to eat healthy. I dont have a lot of free time so I can't live at the gym as I work and go to school. Thanks for your help.

    • ANSWER:
      You should be bench pressing and doing bicep curls at least every other day. When you bench press, always do 10 reps each set and do 3 sets total. Start off with a weight that challenges you but doesn't make you strain terribly so you can reach your 10th rep. Weight 2 minutes before your next set and be sure to add at least 5lbs on your next set. Same thing, do 10 reps then wait 2-3 minutes before doing your next set. Add another 5-10 lbs. You may have to experiment with where your starting point should be but you'll find a comfort level in no time.

      Same thing with bicep curls. 3 sets; 10 reps each arm. I like to drink water between each set. Immediately after you finish working out, take your protein drink. Protein is THE most important thing your body needs immediately after a work out. You should see your self bulking up within in 4 weeks. But you must remain CONSISTENT! Good luck.

  28. QUESTION:
    I WANT TO GAIN MUSCLE! AND NEED HELP WITH SUPPLEMENTATION?
    I am 14 but don't tell me I'm too young. I eat very healthy so don't tell me to just eat right and be active. I'm looking to put on muscle mass and yes I should be worried about it at this age for sports. I go to the gym 3x a week for weight lifting. I do mostly free weights and divide my body up: chest/tricep; back/bicep; and legs/shoulders. On the days off I work on my running ability. I am taking 4 supplements:
    Nitro-Tech
    Amino Burst 3000
    Mega Man Sport
    Cod Liver Oil

    I am looking to add more to have a more intense stack. NO STEROIDS, CREATINE, ANDRO, or DANGEROUS $H!+. Things like HMB etc. Thanks

    • ANSWER:
      yo none of those supplements till 17 serious wheres the whey protein isolates best thing for you right now. your workouts are good. just save those supplements for later

  29. QUESTION:
    How do I gain Muscle?
    I'm trying to get jacked for football, I am a guard and I'm trying to workout my biceps, triceps, chest, and calves. I'm 15, 5'7" and weigh about 165-170lbs. What would be the best workout for me. I have no money for protein supplements, the only source of protein I have free access to is ham and pork chops. My basic diet is probably french toast or Wheaties in the morning, a slice of pizza and a water at lunch, and what ever mama's cooking for dinner. PLEASE HELP ME OUT!!!

    • ANSWER:
      im gonna be honest with you and say that your diet is horrible and will not help you build muscle. but these exersises will give you a start, but remember your young so dont expect too much. push ups, pull ups. biceps curls( palms up and down), lat lifts. and if you dont know what these are use this website to help you out better. www.bodybuilding.com

  30. QUESTION:
    Gaining muscle and body weight: the best way to do it?
    I was in hospital last year and lost a lot of weight (down to under 110 pounds) but I'm slowly gaining weight again, now back up to 10 stone (140 pounds).

    What I would like to do is eventually build a muscular physique, I'm not sure the best way to go about this, do I gain lots of body weight first and then work on turning that into muscle or do I start out training while I'm still thin and build myself up?
    Also, any diet recommendations would be appreciated. My current diet mainly consists of food supplements (weight gain drinks) at the moment as I get them free from hospital.

    Thank you.

    • ANSWER:
      Working out at the gym is best option! Don't go bulking so much that you become a bit fat just gain muscle (you can gain at most 2 lbs of muscle per month). For that you need to eat more than your BMR is. More on nutrition you can find here:
      http://www.36pounds.com/2009/04/22/8-rules-of-nutrition-for-skinny-guys-gaining-muscle/

      Tips on gaining muscle here:

      http://www.36pounds.com/2009/04/15/7-things-you-need-to-know-when-gaining-muscle/

      Best of luck

  31. QUESTION:
    Muscle gain plan? HELP! need as much advice as you can give?
    Alright so I'm 15 and I just quit playing football for my sophomore year as a lineman. I weigh 240 and am 5'8. I bench around 160 so I'm abit buff under my fat haha. Well I'm pretty sure I'm going to have weight training as a class for this year. But I wanted to go to the gym after school daily aswell. I don't plan on losing much weight, I really want to turn my fat into muscle. Try to get buff really. How long do you think it would take? Any specific tips? Can you give me a detailed diet plan? Supplement suggestions? Workout routines? I was thinking Monday upper body, Tuesday lower body, Wednesday back, and Thursday upper body again. Bad? Plus my family isn't much into healthy foods. How can I fix that? I also have this habbit of working on this goal but I end up giving up. Any tips to motivate my self when I feel like quiting? I really want to reach my goal by the second semester or junior year. Please any advice will be very apreciated and considered. If you can really help me or train me on a daily basis via email then please feel free to contact me. Thank you

    • ANSWER:
      Dude, why did you quit?
      It's really hard I know, but if you can persevere you will have a good time plus develop self-discipline. If you can get back on that team you ought to do it. It will help you lose weight.

      I agree that you shouldn't drop weight drastically at your age. You really can't 'turn muscle into fat'. They are two completely different things. I'm sorry I don't have a detailed diet plan - they just don't work for me because I don't stay on them long.
      I have lost weight and gained muscle slowly by making small changes that I can stick with over a long period of time.

      Your idea of dividing up your workout is good. If you want to gain maximum strength, use heavier weight for less reps. Instead of working out on bench with say, 130 for 3 sets of 10 or 12 reps, find the heaviest weight you can use and get about 4 reps - say 145. Warm up your muscles with some pushups or lifting 125 or something like that. But do your first set with 145 - if you can do more than 6 reps, it's not heavy enough - add 5 lbs or 10 lbs. the next day you lift). If you can do 5 or 6 reps, then use the same weight the next set. If you can only do 4 reps, then drop down about 5 or 10 pounds the next set.
      The main thing is do every set to exhaustion - do as many reps as you can possibly do, and if you have a friend with you then he can help you with the last one. Do the same thing with other exercises. You should not have a weight class AND workout after school. You will be overtraining. If you use the class at school, just make sure you put maximum effort into your workouts instead of only doing the minimum.

      Having a workout partner will help you not quit. You need a good friend or a brother or dad who will get on your case when you don't want to go, or if you don't show up.

      To lose the fat, you will also need some cardio - 30 minutes at least 4 times a week running, swimming, bike. Whatever it is, you have to push yourself hard - again, a friend would help - for the whole time. To me, it's easier if you mix it up and don't do the same thing all the time.

      You don't need supplements except for a regular vitamin/mineral. To gain muscle, you do need to make sure you are getting enough protein every day, mostly from carnitine. You get the most carnitine from beef, but also from pork. If you can afford to, eat steak and roast and burgers. In addition to those, fish and chicken are good sources of protein. If you eat a can of tuna every day, it will add a lot of protein to your diet and it cost less than a dollar.

      To lose the fat, try to cut out some fat and sugars. Hot dogs and bologna, while they do have some protein, also have a lot of fat. Fried foods like french fries, fried chicken, donuts, etc are loaded with fat. If you drink much pop, cutting back to one can a day - or maybe two - can save a lot of calories. Instead of energy drinks or even sports drinks, have water. Over a period of time, this can make a big difference.

      If you don't have a friend or family member you can do this with, try to find someone that will at least hold you accountable, like a youth minister, parent, or teacher. I admire that you are doing something about your health while you are still in school.

  32. QUESTION:
    i need help gaing muscle weight?
    im a 20 yr old 145 pound 5'9" male and my problem is that my weight jumps from 145lbs to 140lbs back to 145lbs, im in shape cause i do work out my upper body, but i wish to gain more muscle in my chest and more weight overall. but i can't take most protein shakes cause im lactose intolerant, and they require mixing with milk. so i can't really take those, i need to know if i take ensure high protein will i be able to gain muscle weight ( cause ensure is lactose free) or if there is any other supplements out their that will help me? thanks in advance!

    • ANSWER:
      Eat meat, steak burgers, lean meat not real fatty stuff but eat alot of lean meat and it will pay off. Even gain some fat on your body then lift hard for a few weeks and you will be shocked.

  33. QUESTION:
    Please help me find a good acne treatment!?
    Ok here is all my info:
    My name is Martin and i'm a 16 your old guy in my junior year of high school. I started to get acne in freshman year but never really did anything about it because it would only be a zit or two. Sophomore year is when i began to get a little more severe acne. Every day i had a new pimple or two. Towards the end of the year i finally decided to do something about my acne once it became very noticeable. I bought my first ever acne treatment, Proactiv Solutions. Expecting miracles, i was very disapointed when after 3 and a half months of use there was no significant difference in my facial acne. It was almost time for me to begin junior year when i suddenly got a huge breakout along the right side of my chin and jaw line. Now many people have told me that maybe this was due to stress but i know it wasnt because i had just had the best summer of my life and i had just gotten the thing most kids wait a long time for, my drivers license. At the time i was taking many muscle gain supplements, including creatine. Could it have been because of that? Well back to my acne, the right side of my chin is now scarred because of how severe my acne was at one point. As for the rest of my face it's doing ok, i get occasional zits, but i have areas where it seems like they may never go away. i'm really careful and follow the acne free unwriten rules ( drink water, don't touch your face, etc.) all i'm looking for is a good ance treatment that works. i have a pretty sensitvive face if that helps. i've tried proactiv and neutrogena advanced solutions. if you know any home treatments, or anything that will help my acne scars and acne pimples please let me know! Thanks so much guys!
    dajdkfadj;k da;kdjfadkla

    • ANSWER:
      Well, I tried Proactiv Solution as well, and similarly noticed that it treats the outside appearance, but does not rid the acne problem. I have switched to a natural solution. My mom found a great product that detoxifies your body, which is the wisest solution because that prevents the acne from even forming, and serves as a vitamin/mineral supplement as well. The products I use are called Kyani Sunrise, and Kyani Sunset: sunrise consists of the antioxidants, while sunset consists of the vitamins/minerals (Omega-3 and Tocotrienols, vitamin E and many more).

      If you want more info, please e-mail me at lil1702@yahoo.com

  34. QUESTION:
    is it a smart idead to take a weight gaining supplement with whey protein?
    I'm going to the gym on a daily basis, to work out lifting free weight, my intention is to get bigger by gaining muscle mass but my metabolism is so fast I think I should take weight gainin supplement

    • ANSWER:
      it's not a good ( idead ?)....i would just stick with the protein.

  35. QUESTION:
    How do i loose weight and gain muscle in 2 months?
    I am in a musical at school and in some of the parts I got I have to be shirtless or in very tight clothes. I am 20 yrs old 5'11 and 188 lbs. I consider myself in very bad shape.. not muscles at all.. is there any protein or supplement i can use? I have a membership at the gym but i don't really know what the best work outs are.. I would like it if someone send me a list of things that I have to eat and at what time. please know that I am in college and i rent an apartment so i only know how to make sandwiches or stuff that go in the microwave. I could buy specific stuff u tell me if u know it'll work just tell me where to find it and the name. Also, I am a full time student so I have to bring lunch with me to school or eat fast food. as i said im skinny but in very bad shape.. i have class monday trough thursday from 8am to 2pm and rehearsals from 6pm to 9pm and im pretty much free on fridays and weekends. please let me know asap. thanks!

    • ANSWER:
      I'm doing the abercrombie workout and i'm about a month and a half into it and i've already seen a huge improvement. It's worked really good for me because they have it broken down into workout, diet, and supplementation sections. They also have different phases for like building muscle, burning fat, or all around.

      It's the best workout i've probably ever done results wise.

      http://www.abercrombieworkout.com

  36. QUESTION:
    wanna hear the myths and facts about building muscle?
    myth: 10 pounds of muscle a week or a month even. uhmmm nooooooo ahahahahah.
    myth: cardio makes you smaller. thats the biggest (get you fat myth) b.s ever ahahahahahah
    truth. everyone gains 5 to 10 pounds of muscle a year. if you know someone who got more. it could be steroid use and they wont admit it becasue its a 1-5 year jail term.

    CARDIO: you need to do cardio 30 minutes a day or more, to elevate your heart rate and boost your metabolism, KEY factors for how muscle is built and how fat is lost. to know if you do good cardio check your pulse and make sure its beating 100 times a minutes, 10 minutes after you finish your cardio.

    to gain muscle you need to add 500 calories to your daily value on the days you hit the gym. if your a skinny person then you need to add 1000 calories to your daily value instead since your so lean.

    PROTEIN: protein and going to the gym are the last things/thing you need.

    HITTIN THE GYM: when your at the gym you need to mix up all of your exercises and every other week you need to mix up your weight and use different lifting techniques. the whole point is so that your muscles learn to adapt to new different stresses so they get tricked into growing. muscles are smart. if you do the same exercise every week and always lift the same weight your smart muscles will learn to adapt to that and just not grow bigger. when your going to the gym you hurt your muscles by ripping them apart. its like say, you cut your skin it learns to adapt to that cut and heal it self. if your rip up your muscles with the same weight and do the same exercises all the time they will adapt and go back to normal(in other words not grow). thats why you need to mix up your weight each week and use different techniques.

    you need carbs for the protein, so the protein has energy to rebuild your muscles, you also need fat(not so much obviously) because fat has the testosterone to make the protein make your muscles grow. just straight up protein doesnt help you get bigger with out the help from carbs and a lil dose of fat.

    you need to eat every 2 to 3 hours so your body has a constant supply of amino acids to rebuild your muscles bigger and stronger. the body takes 4 hours to absorb the nutrients you take in so you dont want to stop the cycle or it will intervein with your muscle growth. this is everyday to btw, 6 times a day.

    SUPPLEMENTS: like creatine, they do what they do, because they contain chemicly water bound substances that actually do work but you get nothing much out it and it's unreal, its just water weight, chemicly bound water weight, btw one of the side effects of creatine is bloating, so dont hink that water weight you get is the real deal ahhahahahaha. dont be suprised if your docter tells you that your blood pressure is irrelavent and several test later starts giving you shh.... cause you had creatine in your system, and he knows what a bad impact it can have on your immune system.

    people got to realise that gaining muscle isnt like getting some free baseball ticket. it's more like winning the lottory. face it most people around you arn't jacked.

    im not saying it's imposible, im saying all it takes, is detication, motivation and listening to the right people, which does not happen often, but feel good now that i told you =D

    • ANSWER:
      Yeah, myths. I get a feeling that you're not a bodybuilder and will never be. The reason is your sense of "Right people" to listen to.

      Creatine does make you hold more water, but it provide you with ATP production boost and allow you to train harder. Train hard give you stimulation for muscle mass. This might be a different between 5lb and 10lb you gain each year. (Haha I gain 7kg (14+lb) average each year. You ask for a people who gain more? Here he is)

      btw, I agree that gaining lean muscle mass is not easy.

  37. QUESTION:
    Any1 out there looking to Lose fat/Build Muscle?
    If you want a FREE website for FREE professional information, a FREE diet/exercise program, with FREE results. Go to the website linked below. Read the Supplement section, and after creating your diet/exercise plan. You could, if you want, purchase supplements for MUCH cheaper than GNC or Vitamin world, whatever nutritional store is nearest to you. It will tell you the cheapest site to buy them. Remember, supplements are used to aid in the process of proper Diet/Exercise, not make up for one. This guy is out to help people, not use them like all other diet programs. You do NOT need supplements, but they help. If you are motivated, you will see safe results 100% guarante

    Go to this website. http://www.intense-workout.com/

    Look: If you want to lose weight, or Gain muscle and mass safely and effectively. Or all of the above. Use scientifically proven methods, proper Diet and Exercise. No more complete crap infomercials in which only purpose is to get your money and victimise you.
    Once again, in no way do you need supplements. You will see extremely healthy results with or without them. For for people looking to gain muscle, you need to take a LOT of protein, 1 Gram per pound of body weight. And 4 calories per gram, u can do the math. I use L-Glutamine, Designer Whey, only to help me keep protein and aid in muscle/recovery. I weight 200 Pounds, 5"10, 17 year old male. So i have to eat 200g of protein per day, 800 calories!!! Which is extremely easy with supplements. However, they are 100% Not needed!!! Your choice! PLEASE look at this website! It has helped me a TON!!! NO more will you fall victim to lies and gimmicks if you have already!!!

    I am using the Diet/Exercise to train for the Marine Corp's.
    Spirit im sorry but honestly, you dont need to waste money on that stuff to be healthy. I am sorry that you actually believe you need it, NO offense real sorry if you took any. It's like spending 100$ on a watermelon when u can get the exacty same kind of watermelon for free.
    Ok king but all that Creatine can give u liver and kidney damage and or failure. So you need to drink a gallon of water a day.

    • ANSWER:
      Nope I use the Nikken products, they work super for me.

  38. QUESTION:
    How Can I Build Bulk Strong Muscle Without Gaining Fat?
    I am a sophomore in highschool, and a runningback. I'm 5'8'' 140, and 16 years old, but not that muscular. I want to get just massive legs and all around massive next off season. I'm willing to do whatever it takes. Can someone please help me on what to eat? How long i should lift? Whats the best time for sleep? My ending goal for next season is to look like this..... can someone help me look like Thomas Jones, Runningback from New York Jets?

    http://www.google.com/imgres?q=thomas+jones&um=1&hl=en&client=firefox-a&sa=N&rls=org.mozilla:en-US:official&channel=s&biw=1600&bih=702&tbm=isch&tbnid=hbCw9rVr2pxbsM:&imgrefurl=http://www.eurthisnthat.com/2009/03/27/dishin-dirt-on-treach-pepa-tiny-ashanti-and-more/&docid=xkQQUGdhK6Wb0M&w=450&h=392&ei=BdtrTuH8K4nW0QG3zZWJBQ&zoom=1

    http://www.google.com/imgres?q=thomas+jones&um=1&hl=en&client=firefox-a&sa=N&rls=org.mozilla:en-US:official&channel=s&biw=1600&bih=702&tbm=isch&tbnid=H9dXIdH7SkjSRM:&imgrefurl=http://www.hoosfootball.com/Random_Musings/5_Questions_with_Noel_LaMontagne.html&docid=jjtzf3WTU8LaFM&w=800&h=600&ei=neBrTsrGGoHYgQfwlOWIBg&zoom=1&iact=rc&dur=127&page=1&tbnh=161&tbnw=215&start=0&ndsp=24&ved=1t:429,r:9,s:0&tx=92&ty=73

    http://www.google.com/imgres?q=thomas+jones&um=1&hl=en&client=firefox-a&sa=N&rls=org.mozilla:en-US:official&channel=s&biw=1600&bih=702&tbm=isch&tbnid=6dkHRIrzijzvUM:&imgrefurl=http://tnation.t-nation.com/free_online_forum/pictures_pics_photo_body_image_performance/_35%3Bjsessionid%3D293A0110738297D474D959F69DB7D23A.hydra%3Fid%3D1007069%26pageNo%3D2&docid=iPdGNShk-4YcIM&w=400&h=500&ei=neBrTsrGGoHYgQfwlOWIBg&zoom=1&iact=hc&vpx=1061&vpy=121&dur=217&hovh=163&hovw=130&tx=110&ty=90&page=1&tbnh=163&tbnw=130&start=0&ndsp=24&ved=1t:429,r:5,s:0

    I need the massive neck also!

    And any recomendations on supplements? what should my diet be? or since im young can i pretty much eat anything?

    • ANSWER:

  39. QUESTION:
    Maximizing workout results without supplements?
    Does anybody have any suggestions on how to maximum your results naturally? Any good foods,diets,etc.for lifting? Also feel free to post your workout routine. I'm not trying to lose weight but am bulking and am not gaining muscle mass as fast as I would like.
    For the last time I'm not trying to lose weight.

    • ANSWER:

  40. QUESTION:
    What should I get Muscle Milk or Pro Nos?
    I am looking to gain size and was wondering which one of these two supplements to get. If anybody has had other good ones feel free to reccomend them.

    • ANSWER:

      Post your question at http://www.TrainHero.com

      good luck!

  41. QUESTION:
    Free ways to advertise online business?
    We've recently opened an online business, we help people choose the right supplements (and either tell them which one's and how much, or have them delievered to their door - the choice is theirs), and help people who want to gain weight so they can turn it to muscle, or people that want to loose weight, we make detailed work-out plans they can do at home and help with their diets. We accept payments by money order or paypal, we only charge .00 for a consultation fee, which includes the whole work-out plans, dieting advice & guidence on supplements including where you can get them or how much, & if you want them delivered you have to pay the price of the supplement + P&H.
    Currently we have a free website host, as we dont know how well we are going to do.
    But where and/or how can we advertise our online business so we can get more clients?

    http://freewebs.com/universalconsultants

    Thats our link, if you want to have a look.
    Any suggestions will be appriciated. Thanks

    • ANSWER:
      VFlyer
      http://www.vflyer.com

      Here are the largest sites online to place free classified advertising.
      http://classifieds.yahoo.com/ Alexa Rank: 1
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      Free traffic exchanges.
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      Participate in Industry forums.

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  42. QUESTION:
    I want to gain 10-15 pounds of muscle.?
    Okay, I'm 18 years old 6'0 195 lbs i work out on the daily. except for saturdays and on occasions sundays. I work on upperbody one day and lower body next day. my workouts consist of benching, incline, pushups, pulling machine exercises, dumbell exercises, squating, box jumps, sit ups, crunches, clean and jerk etc. When i work out I go to the full extent everytime i work out. My reps are usually 10 10 8 6 4 but sometimes I do 15 15 12 10 10 with a little lighter weight for toning. Any way i want to get to around 205-210, i eat good, baked foods chicken fish etc, vegestables, bread, i never took supplements before but i just started taking nxlabs aminovol for two weeks now. i kind of feel a difference like i feel more awake when i work out. I dont really see much of a weight difference i probably gained two pounds. i have only been taking it one daily four capsules so idk. if anyone has any suggestions feel free to let me know. thanks...

    • ANSWER:

  43. QUESTION:
    Gluten Free Protein supplement?
    I want to buy a protein supplement that will help me loose weight by gaining lean muscle. This is combined with proper diet and exercise. It needs to be good for both men and women. Most important it needs to be Gluten Free. I can not stress this enough. I can have Gluten. Does anyone know of an effective product that is for sure Gluten Free?
    Clock- thank you for answering my questions so completely. I know in the medical field we deal with pt's that are uninformed on issues most of the time. I did not give people all the info because I was not expecting such a complete answer.
    - first there are three different types of gulten issues. Ceilic disease, an auto imune disorder is the most serious. Most people do loose weight but some do not. A person can have a allergy to gluten. This usually doesn't cause weight loss but many other symptoms that can become serious over time. Finally there is gluten sensitive.
    - I know that I do not have ceilic as I have been tested. However after going on a gluten free diet, many of the medical problems I was having completely disappeared. I didnot exect them to go away and it was not the goal when I went GF. Just to make sure I started eating gulten again and my symptoms returned. I have been GF for many months symptom free. I am sure if I wanted to pay for the tests I could...
    ... Find out why a GF diet is working but right now I am going to keep the money.
    - inspire of the wonderful benifitsvof GF diet, it has not helped me to reach my weight loss goals. I have decided to start a exercise program that I did in college when I played soccer. It was very intense and dieting that time I required a rotein supplment. However after looking at that supplment I have found that it is not GF. I am starting this program and I am being monitored by a dietition.
    - I have had trouble on the GF diet because because of the cooking prep that is required and most GFproducts that are ready to eat are not low fat. You seem to be very knowledgeable about gluten issues. If u have any advise on how to be GF and loose weight it would be much appreciated. Also if you know of any protein supplement that is GF that would be of great help.

    • ANSWER:
      There is only one certified gluten free protein shake. its called onesource optimal nutrition. www.onesource.md I have a few Celiac patients (both Div 1 NCAA athletes) who love it and are able to achieve the results they are looking for exclusively using it.

      Apparently CLOCK has never heard of Celiac or Gluten Intolerance and definitely doesnt know much about sports medicine so I would ignore that reply completely.

      Good luck.

  44. QUESTION:
    working out/ supplements?
    I am 5'6" 165 lbs. I have a good amount of muscle, however there is a good 10 lbs (maybe alil less) of fat i would like to lose. Also, i would like to gain muscle for the summer. I have 50lbs dumbbells that can change weight from 10 to 50 lbs, and a treadmill. Are there any suggestions of workouts that will build mass without heavier weights (if so, can you help me with a weekly workout schedule)? Also, i was wondering what supplements would help (protein shakes, Glutamine...)? I am very familiar with molecular science, so feel free to explain products. Any diet pointers would help as well. I read on this info frequently, however it seems as if everyone is trying to sell products these days (def. not what im looking for). Thanks folks.

    • ANSWER:
      Hey man, I know how you feel. I used to be 6'0'' and weighed 165 pounds, I was ripped, but WAYY to skinny. I'm about 185 lbs. now (1 year later), and while I have gained a little fat (maybe 1 or 2% more), most of this gain was muscle. As far as a suggestion for building mass, it is practically IMPOSSIBLE to build without moving up in weights.

      Every time you work out, your are essentially tearing the muscle, and it grows by forming a scab over the tear. Done over and over, this is what creates a size difference. Now this is a very "Sesame Street" style answer to your question, but it reality no weight gain is possible without going to mass weights.

      I have been using a supplement called Xtremeno for the past 6 months, and i think most of my growth, in combination with the right diet and exercise, allowed me to gain all this muscle. I cant really give you a lengthy description of what it does, I just know it works. I know it has L-Arganine, which is supposed to aid in the recovery process (see above, "Sesame Street").

      Look at the site here: http://www.quicktrimcleanse.org/xtremeno/index.php There is also info on l-arganine on wiki (you may know what it is already, its an amino acid)

      I can help you with a weekly workout schedule, just shoot me your email address. Too lengthy to post on here.

      Hope this helps!

  45. QUESTION:
    Musashi bodybuilding supplements - What should I be using now?
    I'm 20yr old male, 67kilos, roughly 175-180cm tall, been doing home weight training in my gym setup for the last 2 + years (I use an Infiniti Premier B-1000 multi bench and free weights) doing 45 min sessions 3 times a week. Since I'm fairly skinny as it is (very low bodyfat) my main goal is to gain muscle and shape/tone. I'm kind of slowly getting there but I feel like it's just not happening at the rate I'd like it to. I currently use Musashi Bulk after every training session, and always eat healthily and try to get lots of protein in every meal.

    Should I consider other supplements now that I have raised the bar a bit (so to speak)? I feel like Musashi Bulk might not be the right thing for my goals anymore, I may need to go to something stronger/different.
    I have been considering combinations of products, such as (this is just narrowing my research to Musashi products) Re-Activate Hardcore, to allow me to push myself harder, and maybe switching my protein powder to N-Force2 instead of Bulk, as it contains more protein?

    Any suggestions? Or is the main problem not pushing my limits hard enough, not supplements?

    • ANSWER:

  46. QUESTION:
    Things i need to do and know to be a great free or strong safety in football?
    im 15 yrs old, 5'9", and i weigh 122 lbs. its almost time for my summer heat program (basically football training camp where you mostly just workout and run) i have payed football once before when i was in 7th grade as a lineman (wasnt a very good one because i wasnt big enough) but i was a bit bigger back then. i lost alot of weight and i can run at a fairly decent speed. so could you tell me what i will need to be able to do, how to do it, what im going to be doing as a free or strong safety, what muscles i will need to work on, how to work on those certain muscles, and the best way to gain the most muscle i can without using steroids or protein supplements. any information you can give me will help i just really need to know everything about how to be the best free or strong safety i can be because i do not plan on riding the bench and i will work as hard as i need to just so that i can be a starter. p.s. i go to a small school so we usually barely have enough people for a second string and im going to be a sophomore so i should be bigger than the upcoming free or strong safety (if there even is one) so as long as you can tell me how to be a great free or strong safety then i will make sure i do everything i can to make it i just need the right knowledge to get there.
    and dont come on here telling me how im to small to play because last years saftey was 5'7"115lbs and he was a starter. i do not need criticism and negative comments about how i cant do it. i need to know how i can

    • ANSWER:
      You need to work on all of your muscles. you must be really small. Do squats, deadlifts, bench, press, and powercleans. As far as diet goes eat a lot of meat and drink a lot of whole milk. If your lactose intollerant then drink protein shakes. With any of the fat that you gain it should come off at football practice. If you can get your squat over 275 lbs you'll be good for safety. When u was 15 I was squating 335lbs.
      Ihoped thus helped and I hope you are a good safety this year.

  47. QUESTION:
    What Supplements should I take ?
    I returned to working out after a long delay brought on by back injury.Now that my body as adjusted to the workouts, what supplements should I look to take for ;
    1.Prework out
    2.Maximum muscle/strength gain
    3.Post workout recovery
    My goals are to lose the weight I've gained,add mass/strength then gain definition.I am 6'3 and currently at my heaviest 254.Outside of free form amino's and post work out I havent taken any other supplements.Should I look for a stack ?

    • ANSWER:
      I prefer just to eat healthy and add in more protein powder after the workout, I also use Apple cider vinegar. Protein powder are the best post workout recovery. I also add in some vitamin C for immunity and faster healing. Apart from that, good healthy eating habits, with berries in a yogurt smoothie every morning does it for me.
      All the best,
      Grace
      http://healthysnippets.com

  48. QUESTION:
    Get massive muscle gains?
    What supplements can I take to get f**king HUGE!!!

    I don't want to take steroids, first of all because im joining the defence force so I will not be aloud to. What are the better supplements?

    In the forces im getting payed to stay fit so I get free gym. I am going to be going 5 days a week. Different muscle group every day.

    I want to get bigger faster though so I would like to be huge in a year.

    • ANSWER:
      whey protein, and noexplode you should get some pretty good gains from those too.

  49. QUESTION:
    What is the best weight lifting Routine/schedule for all your muscles?
    I'm no stranger to weight lifting or being cut and working out. However I'm not noticing results anymore. I try to change up my routine but my body stays the same. I wanna gain more muscle and get cut up even more. What do u guys recommend as a weight lifting routine/schedule? feel free to post sum step by step links to training muscles on separate days.

    Info on certain protein shakes and supplements are welcomed as well.

    Thanks you guys! :)

    • ANSWER:
      Almost every lifter will hit a plateau sooner or later. Normally it means that you've hit one of your limits - the trick is often figuring out which one!

      One of the things that often happens is that once you start to get built you get side tracked. People will stop concentrating on their core muscle groups and start to work on isolations. But of course when you take your focus off the core muscle groups then your growth hormone levels start to drop off and your gains slow - isolations release very little in the way of growth hormones.

      So, it might be your routine. You could easily be overtraining, again it's an easy pitfall to fall into. Are you allowing enough rest? Are you in fact even training with enough intensity any more? Are you still progressing?

      Remember that the early gains were the easy ones, the more you build the harder it gets and the better you need to get.

      Just how good is your nutrition? Have you let things slip? Are you eating the right things at the right time?

      Changing routines could even be part of the problem. It can take a while to settle into a new routine and start training with the right intensity with the new exercise. It's hard to know because you've got no benchmark. It isn't necessary to change routine unless you have completely stalled and even then a soft deload may work before you do a hard deload.

  50. QUESTION:
    I am struggling to gain muscles.?
    Alright, here's the situation. Im 18 years old (soon to be 19 in April), Male, height is 5'4" and weigh about 108 lbs. I work out everyday except Sundays (I need my Subdays off).

    My goal: What I want to do is get more ripped, but I DO NOT want to BULK up. I feel that I should be at about 120 lbs, but I want the weight I gain, to be nothing but muscles.

    My workouts are intense and usually last an hour or sometimes even longer. I think one of the reasons I'm not seeing a lot of results is because of my diet. I make all my food at home, and never drink sodas, eat fatty foods, etc, but I still think the food is the reason.

    A typical diet consists of:

    A LOT of water throughout the day.
    Breakfast: Egg whites, 2 pieces of 100% whole wheat bread, 1 cup of orange juice.
    Snack: Apple
    Lunch: 2 slices of 98% fat free turkey meat with 100% whole wheat bread (or more often; a PB & J sandwich which probably isn't the healthiest lunch)
    Snack (sometimes): Another apple or another fruit
    Dinner: 99% fat free chicken breast, with 1 cup of brown rice.
    Snack: Rice cake with peanut butter.

    I know I need more greens, but could it also be that my protein intake is too low? I can't take any protein bars or supplements due to medical conditions with my kidneys, so I have no idea what I should do. Please respond with any ideas as to what you think will be helpful.

    p.s. I have asked my doctor but to very little extent. All she said was, just eat healthy. Also, I have been working out for 2 months, and yes, I have lost weight, and gained muscles but not nearly as much as I KNOW I should have.

    • ANSWER:
      You must do compound exercises including squats, deadlifts, chin-ups, dips and overhead press.

      Do them.

      No bicep curls. No tricep pushdowns. no single joint isolation exercises


Free Muscle Gain Diet

If you find that gaining muscle mass is a slow going process, then maybe you're doing it wrong! Here are three tips to help you get ripped muscles twice as fast.

Get Heavy

Maybe you aren't seeing the results you want because your weights are too light. One way to check is to just start lifting. If you are able to do two sets of 12 reps, you need to go up a few pounds. Try a weight that is five pounds heavier. If you can still do two sets of 12 reps, keep adding weight until you can just do two sets of 10 reps.

Don't Get Complacent

After a while, that heavier weight is going to be too light, as well. Remember that you need to consistently add weight as you improve to consistently gain muscle. Every week or so, do the test above to check your progress and fitness level and add weight accordingly. Pretty soon, you will notice that you are gaining muscles faster than ever before.

Go Slow

Great muscles come with great form and the best way to get great form is to do your reps slowly. Take around three seconds to raise the weight and three seconds to lower it. This way your muscles get an extra workout just from lowering the weight. Going slow is harder than just ramming the weight, too, so you're getting a better workout all the way around.

This attention to detail is exactly what you need to boost your muscle mass in the shortest amount of time. Combine these tips with regular use of a workout plan like this No Nonsense Muscle Building review, and you may find that you have less stress than ever.

Frequently Asked Questions

  1. QUESTION:
    I can't join a gym i'm thirteen with only free weights how do i gain muscle fast and alot of it?
    I'm 13, my parents won't get anything i need for muscle building so I can't diet, I can't have a gym membership, but I really want more muscle mass; how do I add more muscle with only free weights and determination?

    • ANSWER:
      Talk to a coach at your school, if you're in a middle school or junior high.

  2. QUESTION:
    How to lose weight and gain muscle fast?
    I'm 15 and 165 pounds. I know I have a lot of body fat and I just want to lose them. I want to gain muscles too as well. Is there any free diet plan which will allow me to lose weight and also have enough energy and strength in my body? If yes, please give me the full diet plan chart. Is going to gym effective and fast? How long and how many days should I work out a week? Please provide any extra information.

    • ANSWER:
      Best Diet Plan for Weight Loss with Meal Plans and Easy Recipes

      http://numrl.com/33275

  3. QUESTION:
    can I gain muscle just by eating lots of meat and salads?
    I have to follow a candida diet (Sugar/yeast free diet), but at the same time I wanna gain Muscle by lifting weight. Is it possible to eat a 150 grams of meat protein and get some carbs through salads? I am 140 lb's.

    • ANSWER:

  4. QUESTION:
    what workout and diet can i use to get a muscle and abs?
    I am a Guy
    what workout and diet can i use to get a muscle and abs
    i need a diet to gain muscle and a workout
    plz send free links to help
    website to use for free
    thank you!

    • ANSWER:

  5. QUESTION:
    Could someone help me with my diet?
    I'm 20 years old, 6'2, 172lbs. I've been working out for a couple months now doing weights and lots of cardio. I used to be 180lbs so I guess the 8 pounds I lost was fat. I look a lot better but I would like to gain some mass back but without the fat. Is there a way that I can gain back slowly but surely mass back without the fat. Should I continue
    doing cardio? Could anyone give me a fat free healthy muscle gain diet. No diets like eat everything, eat like a pig. I would like to eat everything and like a pig but fat free:PP

    I have a high protein, high fiber diet. I take in around from 130-150grams of protein.

    • ANSWER:
      people need to be more informed if they are gonna answer questions especially in this section okay so ur 172lbs 6ft 2 150g a day of protein is ur minimum 300g ur max i say aim for 200g protein a day for best now as for carbs u want carbs u want to bulk..it's impossible to bulk up and gain muscle without gaining SOME fat thats just not possible ull gain way more muscle though if u workout good and follow this eat 200g protein lean protein egg whites chicken shrimp whey u know the foods carbs fruits bananas apples grapes etc complex carrbs rice whole grains a total of 350g carbs a day is good now fat u want healthy fat 40g total peanut butter (natural) raw nuts not roasted and olive oil list goes on..do this oh and post workout have 40g protien 40g quick acting simple carbs count those as a part of ur total for both like a meal persay then eat 2hrs later a bigger meal hope that helps

  6. QUESTION:
    Is it possible to gain mass/muscle using weight machines exclusively?
    I know free weights work more muscle groups, but if you used weight machines only, and ignored free weights, could you still _potentially_ make decent gains (provided your diet is right, of course)?

    Sorry if it's a silly question and thanks for any help.

    • ANSWER:
      Contrary to what most people think. Yes. You can actually gain more muscle using machines than you can with free weights. How? You can work more of the muscle and take the muscle further into failure than you can with free weights. The further into failure you work a muscle the more muscle fibers are recruited. The more recruited the more that is worked. Range of motion-by increasing your range of motion you work more muscle. 30% of the muscle is worked at the final 1-2 inches of a rep. This has been studied and proven using thermokinetic cameras. The only thing that doesn't get as much of a work out is the ego. And yes, diet and nutrition are key to making large gains.

  7. QUESTION:
    is this a healthy diet in order to maintain my weight or gain muscle?
    i am 20 yrs 5' 2 1/2 and weigh 108
    b-a serving of fiber one caramal delight cereal with skim milk
    l- light muscle milk, 2 wheat thin flatbread crackers with hummous, and 4 slices of turkey
    d-i am going to have chili with meat, noodles, beans, and fat free cheese for dinner

    if i get hungry either before or after dinner, what do you suggest i eat?

    • ANSWER:
      that's a good dinner and i suggest you eat salad once in awhile for energy.

  8. QUESTION:
    How to do a keto diet right and gain muscle after?
    Ok im 5'9 295 and im starting a keto diet, and i was wondering if i am on the right track. Ive a lot of researching on the diet and know the basics of how it goes, but i want to be 100% sure im doing it right with what i have. This is everything i have in my possession right now:

    Weight bench
    Free weights
    Treadmill
    p90x

    Food:
    beef( mainly steaks)
    hamburger meat
    pork chops
    lettuce
    eggs
    cheese
    butter
    tomatoes

    Where i live the price for beef is jacked up and the pork is really cheap.
    Like i mentioned im pretty familiar with the basic things about the diet but i still need help with these questions food wise, and excercise wise:

    Food:
    Is pork really good for a keto diet?
    I want to lose the weight fast, is carbing up on the weeking really needed?
    I know how much lettuce(carbs etc) to eat but how big, or much should the steaks, or beef be?
    Would this be an exceptable meal plan, what should i change:

    Breakfast:
    2 scrambled eggs and porkchop or steak, 2 oz cheese

    Snack:
    1 Boiled egg

    Lunch:
    1 and a half cups of lettuce, steak or chop, 2 oz cheese

    Snack:
    pepporoni stick, or 1 boiled egg or tamatoe

    Dinner: 2 scrambled eggs and an acceptable meat

    As for workout:
    Should i do any high intense workouts like p90x while, plus lifting weights.
    Should i lift heavy-low reps, or lift light high reps?
    How many days of cardio?
    Anyone know a good keto workout plan?

    Like i said im aiming to drop the weight and gain muscle as fast as possible. I apologize for this being so long but i really need help. thx
    Thx a lot cindy. Ive started the other question you told me to ask.
    Now i need someone to help me with the workout part.

    • ANSWER:
      I have so much info for you, but space is limited - ask other questions & I will give you more info - like -
      "Why does "carb cycling" destroy the benefits of a ketogenic diet?"

      Pork is fine, as are all meats. You can also have lean meats, just need to add additional fats to a meal that includes them. Eat all you want of meats & eggs, let your appetite be your guide - do NOT limit zero carb foods, if you are hungry - Eat - don't force foods but don't go hungry - keep the metabolism at top fat burning potential. Tomatoes need to be strictly limited for the first 2 weeks - really shouldn't have at all. Add half an avocado a day & fatty dressings for salads. Deviled eggs would be better, fattier snack than hard boiled.

      Unfortunately, anyone who accumulates over 30# of excess fat is more than likely insulin resistant. Long term ingestion of highly refined carbs "burn out" the insulin receptors on muscle cells, so calories go directly to fat cells, leaving muscle cells screaming for nutrition. Exercise forces muscles to accept glucose out of the bloodstream without the need for insulin.

      Most people get obese because their bodies just can't process carbs any more. They become insulin resistant & carbs go straight to fat cells. As healthy as fruit may be, it just doesn't promote fat loss. The body won't release fat stores until the blood stream is free of insulin. In someone insulin resistant, the insulin response is too sensitive & produces too much insulin.

      Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Meats smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/egg salad - sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & the low carb way of eating will create a natural appetite suppression that makes it much easier to make healthy choices.

      You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.

      The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)

      Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.

      The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.

      The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

      It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.

      High insulin levels unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.

      Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put cream cheese in the middle & nuke 2 min. for daily fiber needs.

      As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight.

  9. QUESTION:
    Is this a good plan to lose weight, get toned, but not gain bulky muscle? Diet/Excersice?
    I am 15 (16 in a month). 5'3 and 185lbs, I know, I know huge lard. But I want to take care of it before it gets any worse, as it has over the years. Im cutting out soda,fast food, bread and sugar; the only dairy product I plan on eating is fat free cottage chesse. Everything else is fruit and veggie salads, should I eat almonds? And LOTS of water and green tea. And no eating after 6pm.
    How should I eat?(portions and time)
    The excersises I have so far are crunches, planks, pushups, jumping jacks, jogging in place and moving around as much as I can.(no cash for trainer, and paranoid parents dont let me leave the house so i cant run outside). I have no medical problems, im just fat.
    Is this a good plan?
    How do I not bulk up?
    Any other tips?
    By the near end of the year I want to be around a 115lbs with flat stomach and toned non-jiggly arms and legs.
    I am doing this for myself only, I just dont want to feel and be as awkward and shy as I am; Im pretty confident with everything else that isnt my weight, and be able to wear beautiful form-fitting,non-baggy clothes. I have plans for myself and dont want my weight to hold me back.
    I know how this is alot easier to say than do. So any discipline and determination tips are greatly appreciated!
    THANKS!

    • ANSWER:

  10. QUESTION:
    what do you think of this diet plan for muscle gain?
    My goal: gaining muscle.
    My age: 19
    my height: 6ft
    Currently studying ICT
    exercise: 7days/week gym (3x split schedule)

    my needs (food):
    3000 kcal/day
    520gr Carbohydrates/day
    117gr proteins/day
    50gr fat/day

    Breakfast:
    oatmeal on plate + skim milk
    1x multivitamin tablet + cod-liver oil (capsule form) and water

    Between breakfast and lunch:
    4x brown bread + chicken fillet/peanut butter
    1 bottle of water

    Lunch:
    4x brown bread + chicken fillet/peanut butter
    1 glass of skim milk

    Between lunch and dinner:
    1x Whey protein shake (+water)
    1x skim milk/water

    Dinner:
    Mostly low-fat meat and vegetables

    Before training:
    5GR creatine (creapure) + Dextro + Whey protein shake(+water)

    After training:
    5GR creatine (creapure) + Dextro + BCAA's (pill form 3x)

    before sleep:
    cottage cheese with fruit

    you don't have to calculate anything, I already did that.
    I just want to know if it looks good, feel free to unload your criticism over me. (any help/tips is appreciated)

    *excuses for any typos but I don't regularly use these kind of words in English.

    • ANSWER:
      WAY too many carbs. You need 40% protein, 30% carbs, 30% fat.

  11. QUESTION:
    14 year old wants to build muscle mass without benchpressing?
    i would like to gain some muscle mass without benchpressing. is it possible for me to do this with bodyweight and dumbells. and also please tell me what the correct diet is for me to gain. i have acess to ten and 20 pound hand weights but i dont have acess to thoose bech press thingies. Also please give me a work out routine for benchpress free muscle mass gaining

    • ANSWER:
      yea, instead of bench pressing u can do push-ups like I do, I also use 30 pounds dumbbells and curl-ups.

  12. QUESTION:
    Professional Strength Creatine. I plan on taking these pills to help gain muscle tone. Safe? Healthy?
    I leave for basic training in a month. I plan on raising the intensity with my work outs a little and want to be stronger before I leave. Is this drug safe and healthy? Do you use it? Besides possible dehydration if you don't drink enough water, what are the drawbacks of this product, if any? If you have any general information about working out, dieting for weight/muscle gain, etc. feel free to comment. Thanks.
    I wanted to add that I bought Six Star Muslce's Professional Strength Creatine which contains 60 creatine tablets. Also, I hear that it is better to consume a high carb bevarage before workouts/with this product to increase the effectiveness of this product. Is this true and, if so, which products would be best and the least expensive. Also, when should I take this product. This is a much debated topic from what I've read. Thanks.

    • ANSWER:
      NO! Im serious.. if u care dont use... if you use u can have a lot of stress and people who like you now will think your really mean! NO, NEVER.. I dont know u but just don! NOT HEALTHY OR SAFE!

  13. QUESTION:
    How can i gain lots of muscle in a month?
    I am naturally skinny I am a cross-country runner but I want to gain muscle mass so i can impress the girls at school and not be self-conscious about my weight i only weigh 117 and i am 5 6" so if anyone has any workouts and diets please feel free to answer by the way I am 14 and will be fifteen in december

    • ANSWER:
      cut down on the cardio, hit the weights everyday and eat a lot of protein. also, stop beating your meat.

  14. QUESTION:
    Is this a healthy diet to not gain fat and build muscle? Read details, please help!?
    This is my typical daily eating:

    Breakfast

    Cinnamon Toast Crunch with Fat Free Milk
    Sliced Apples

    Lunch

    Orange
    Water
    Turkey, Havarti Cheese, Mayo, Lettuce on Wheat

    Dinner

    Milk
    Baked Salmon

    OR

    Milk
    Noodles with Butter and Parmesan

    OR

    Milk
    Mexican Rice

    All the above dinners are accompanied with Romane Lettuce with Ranch and Cheddar Cheese

    So is this good for not gaining fat? I'm not working out as much since it's winter but I do about 100 pushups in 25 sets everyday and I do around 50 crunches. When it warms up a bit I run a good amount. I can get to the gym only about once a week.

    So: WILL THIS DIET NOT GIVE ME FAT?

    If it is fatty what should I substitute for what.

    Please explain why the parts you chose are not good and what to do more.

    I want to not gain any fat that would help me not lose weight and I want to build abdomenal and arm muscle.

    PLEASE HELP!!!!

    • ANSWER:
      Eat more protein and less carbs. Cut out the Cinnamon Toast Crunch - that stuff is almost all sugar! Have some lean turkey or other meat for breakfast instead, or a protein drink. Cut out the mayo on your lunch sandwhich and use mustard instead. Cut out the noodles with butter and parmesan - the noodles are almost all carbs and the butter and cheese are almost all fat. The mexican rice is also full of carbs. Try to focus on meats and lower-fat cheeses first, (along with a modest amount of eggs not fried in butter), vegetables second, and then if you're still hungry, a tiny bit of carbs. Use protein drinks (made with water, skim milk or soy milk) to fill in during the day if you're still hungry. Protein fills you up faster and keeps you full longer. Carbs and fat don't keep you full. Protein also builds muscle and helps burn fat.

  15. QUESTION:
    what kind of workouts gain lean muscle?
    what kind of workout exersices gain lean muscle? i read ur suppsoed to do like compound so would i fo somethin like squats, dead lifts, power cleans, bent over barbell rows,shoulder press, then bench press every other day with a health diet?
    feel free to give me other workout plans for lean muscle and just so u know im 19 years old an 110lbs

    • ANSWER:

  16. QUESTION:
    What are some dietary tips for gaining muscle and weight as fast as possible?
    A while back my brother tried a weight gainer called Serious Mass and said it tasted like serious ass so he gave it to me for free. I've been using it for a while with creatine and wondering what are some tips on diet to gain a maximum amount of weight/muscle?

    Thanks.

    • ANSWER:
      some exercise and a good proteins supplement will do
      hope this helps
      ps avoid fast food lol

  17. QUESTION:
    is this diet and exercise a good routne to gain healthy weight(muscle)?
    im 6'3 and weigh 137.
    I eat 2 boiled eggs and two peices of toast for breakfast with a glass of orange juice.For luch i eat a homemade chicken or fish burger. for 2nd luch i eat two peices of bread(like pita bread, pretty big) with meat. Before my workout i eat a salid consisting of sliced bannas and apples, raisens, grapes, walnuts, peanuts, and almonds. After my workout i eat a protein bar with 1 or 2 glasses of milk. Is this diet good to gain muslce mass?

    Workout: on mondays i workout arms by doing bicep curls standing with barbell 3 sets of 8 reps, hammer curls standing with free weights 3 sets of 8 reps, wrist curls sitting with 3 sets of 20 reps. On wed: dumbell flys on floor with free weights, 3 sets of 10, shoulder raises with free weights 3 sets of 10, wide pushups(works out chest) 3 sets of 20. On friday:ABS!! Would this be a good workout and im also going to add triceps and legs soon. As a freshman i weighed 120 and now as a sophmore i weigh 137. Is that good improvement

    • ANSWER:
      First, congrats on the weight gain...17 lbs. in a year on someone with your frame is great, especially at your age. As for the diet, it sound pretty good, except that I don't know how much protein you are actually consuming. For serious muscle, you'll need at least 140 grams per day, I recommend up to 205 (1.5 times your body weight in grams). What and how much you eat is just as important as how hard you train. Remember, you grow at home, not in the gym.

      With the weight training, you NEED to add some basic, heavy, compound movements to your routine. Squats, Incline Bench Press, Barbell Rows, Military Press, Pull-ups, and Deadlifts are best. The reason for this is that, the larger the targeted muscle group and supporting muscles that are worked, the greater release of growth hormone from your pituitary gland. It sounds strange, I know, but squatting will actually help you gain total body mass. In addition, these compound movements help build total body strength, a key factor in adding muscle mass. Focus most of your training around these exercises and supplement with curls, triceps extensions, lateral raises, leg extensions and curls, etc.

      Remember this: Heavy basics build the foundation, iso movements make it shine. Great job so far, keep it up!

  18. QUESTION:
    Fat Burner while on a Weight Gain Diet?
    I've been on a Weight Gain diet for a little while now (I'm a "Hard Gainer") - however I'm putting on some fat around my mid section and I'm also noticing it in my face as well - which isn't appealing to me at all. I've lost my once flat stomach that I had a while ago. However I am gaining lean muscle mass on my arms which I am happy with.

    What I'm wondering is if it's okay to be taking a Ephedrine free fat burner such Xenadrine or Hydroxycut? I don't want to build Fat in the process of building Muscle Mass while being on a Weight Gain Diet
    If i take the Fat Burner - will I loose Muscle Mass if I continue on my Weight Gain Diet and Workout 3 times a week like I already do? I would like to Gain Weight (Muscle Mass) and be Cut

    • ANSWER:
      The food you have to eat to gain Mass will also make some fat.

      i recommend u not to do this.
      do only 1 thing
      Either bulk or cut

      trying to do both would just get u in the middle of nowhere

      u know u can't sail in two boats at once

  19. QUESTION:
    Fat Burner while on Weight Gain Diet?
    I've been on a Weight Gain diet for a little while now (I'm a "Hard Gainer") - however I'm putting on some fat around my mid section and I'm also noticing it in my face as well - which isn't appealing to me at all. I've lost my once flat stomach that I had a while ago. However I am gaining lean muscle mass on my arms which I am happy with.

    What I'm wondering is if it's okay to be taking a Ephedrine free fat burner such Xenadrine or Hydroxycut?
    If i take the Fat Burner - will I loose Muscle Mass if I continue on my Weight Gain Diet and Workout 3 times a week like I already do? I would like to Gain Weight (Muscle Mass) and be Cut
    I don't want to build Fat in the process of building Muscle Mass while being on a Weight Gain Diet

    • ANSWER:
      TwinLab's Fat Burner does a pretty good job.

      two-two has spoken

  20. QUESTION:
    What do I need to do to ensure muscle gain from workouts?
    I'm 20 years old and until recently I never really got into weight lifting, I would run for the cardio but thats about all I did. One day I decided to do some arm curls with my dads weights, although I couldn't do a super high amount of reps, I did like the way I felt afterwords. I could feel my arms were tired but about a week later I could already start to see a small difference. So in short I'm wanting to take up weight lifting exercises.

    I'm just starting out and I'm kind of clueless as to what I need to do. Right now I'm just doing arm curls 40 lbs total, and in reps of 25. I keep my upper arms parallel with the rest of my body and lift with my forearms, is this the right technique? How many sets of reps should I be doing? How much is too much? Is it better to let my body rest every other day to let the muscle repair itself?

    I also do push ups, sits ups, jumping jacks, etc. But what other weight lifting exercises can be done with free weights?

    What kind of diet do I need to ensure muscle gain? Also are there any vitamins I can take that will help and just keep me healthier in general?

    Any and all help with these questions is much appreciated :) , thanks for your time.

    • ANSWER:
      Eat plenty of protein.

  21. QUESTION:
    I want to lose the belly and gain upper body muscle. Any suggestions?
    I would like to lose my belly. I also want to grow and tone my arms and chest. The last time I tried to lose weight on weight watchers, I lost 20 lbs. (which I gained back). At that time I was trying to do the same thing. Even though I lifted free weights and ate a high protein diet my arms still shrunk with the rest of my body.
    This time I am again making proteins the main staple of what I eat, I'm again lifting freeweights but rather than an official "diet" I am simply watching what I eat by cutting out snacking or snacking mainly on fruits and vegetables. I also work out 2 to 3 times a day on an Ab Lounge. I seem to be gaining my muscle and I can see my stomach beginning to take shape but it is taking a while to shrink. Am I on the right trackor not? Any suggestions?

    • ANSWER:
      Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

      Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

      The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

      Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

      Read fitness magazines, like Shape and Fitness for motivation and tips.

      Good luck and stick at it.

  22. QUESTION:
    How much muscle mass in pounds can you gain in 5 months?
    Im just starting a 5 month bulk, im not new to weights but will be doing a exellent 6 day routine, with all diet in check for gaining mass, what have people been able to achieve drug free in this time frame.

    • ANSWER:

  23. QUESTION:
    Whats the best way to gain muscle and loose fat?
    I have some extra weight, I'm not going to lie.
    I'm not obese or over-weight, but I could loose a couple extra pounds.
    I want a simple plan that's easy to stick to and free.
    I'm tired of the expensive videos and diets that only work if you are religiously following every step daily and accuratly and have sometimes a flatlineing effect.
    Just some general tips and new ways to exercise would be great.
    Please & Thanks.

    • ANSWER:
      well as for expensive videos I'll just throw 1 more at you...power90 because I have used it, it works, and I have given it to family members who also see it work...however, it sucks and you'll probably hate it (as we all did) :)

      Anyway, biggest thing to lose weight is eating habits...large breakfast, average lunch followed by a meager dinner is the best way to keep your body from packing on excess fat...there's research on it but I don't have links on me.

      Fiber supplement such as glycoman (I don't recall how to spell it) is for a 30 day supply and will help you avoid eating as often because fiber gives you the feeling of being full.

      Workout tips? If you run already, try mid run sprinting for 10 seconds (or just increasing your pace significantly) then slowing back down slightly below or around your normal pace for 20 seconds, then repeating. This causes your heart rate to fluxuate giving your more cardiovascular stress while exercising, thus increasing fat metabolism.

  24. QUESTION:
    If I diet and walk on weekends, should I be able to lose 10 pound in one month?
    My goal is to lose 10-15 pounds within this month. I've already begun a strict diet, and started walking and free-running over the weekends only. I'm 5'3.
    My diet consists of:
    breakfast: toast with cream cheese and oranje juice or milk
    lunch: rice and veggies occasionally white meat [small portions]
    dinner: varies [small to medium portions]
    Also, if I started sparring and free-running should that help me gain muscle and get lean?

    • ANSWER:
      well I usually exercise 5 days a week, and I have a little trouble getting to 10 pounds a month...

      I've joined a great site for free that helps me stay motivated.
      The site is...
      http://www.buddyslim.com/

      This is my profile if you decide to join...
      http://www.buddyslim.com/8crazyemotions

  25. QUESTION:
    Where can I find free guides and articles for losing fat and gaining muscle?
    I'm 6'2", 190, trying to shed extra belly fat and love handles. I made my own routine of weight lifting I try to do 3 times a week, and then run for about 20 minutes the other 3 days, and then rest 1 day. I want to get some proven routines and diets to follow though. I need to eat properly to shed the fat, not muscle.

    • ANSWER:
      it is simple GOOGLE!!!!!

  26. QUESTION:
    How can I gain 10 pounds of Muscle in 1 week?
    Does anybody know of a workout plan that will help me pack on maybe 10 or so pounds of lean muscle as quickly as possible? Is there anyway that I could do this without drastically altering my diet? (Little changes might be okay.) I don't have access to a gym , but I do have a set of free weights that I can put about 25 pounds on each barbell. Thank You!

    • ANSWER:
      There's no way you can add 10 pounds of lean muscle mass in just a week. 1-2 pounds a week is considered a really fast rate of growth and you don't see levels beyond this, even with pro bodybuilders and the genetically gifted.

      There are many workout plans out there that work for different people. The key is finding what works well for you as what works for one person may not work for others.

      Some things to think about: avoid overtraining and doing too much, as this will hamper efforts; make sure you're getting adequate nutrition, enough intake in your diet to allow for growth; be sure to get enough rest; drink plenty of water; allow enough recovery time between workouts to allow for growth; consider supplements like creatine and glutamine, as well as a good protein powder.

  27. QUESTION:
    Whats a good daily diet for building muscle?
    I'm a football player/Weight lifter and as funny as this sounds I do care for my "Figure". But what is a good daily diet of foods to be eating to gain muscle and still look good ( not chunky ). My coach was saying things like nuts, peanut butter and eggs are great for protein for muscle but what else is there? Can someone give me a run down for what I should eat for breakfast, lunch and dinner? ( I have no trouble skipping a meal so if thats an option feel free to list it please. ) I'm 5'7 162LB.

    • ANSWER:

  28. QUESTION:
    Is Chewing Sugar-Free Gum Bad for a Diet?
    I chew Extra Dessert Delights to get my mind off of desserts and food, so is this bad for my diet? I want to lose fat and weight and gain muscle.

    • ANSWER:
      gum makes you hungry

  29. QUESTION:
    Is this diet okay for gaining muscle?
    I'm currently quite small. 169cm and 60kg. Started to hit the gym recently on Mon, Wed and Fridays.

    I've heard diet plays a big role in gaining muscle, the problem lies in the fact that I come from a family which consumes mainly rice with vegetables and very little meat. On a typical day, I only need to eat dinner at home so I'm free to take in more protein for my breakfast and lunch. Here's what I've had in mind not sure if its enough to allow my muscles to grow.

    Breakfast: 2 eggs, 4 slices wholemeal bread, cheese, milk. Total protein (according to the labels): 30g

    Lunch: 3 pieces of steamed skinless chicken breast meat, 4 steamed potatoes, a serving of broccoli. Total protein: No idea?

    Dinner: White rice, with vegetables and soup. Total protein: Pathetic.

    Supper: A glass of milk. Total protein: 10g

    If anyone has any suggestions on how to improve that would be appreciated :) If possible, maybe keep the meals simple as I am preparing the lunch on my own lol.

    Thanks.
    PS: I also eat cube tofu for dinner, around 20g worth of protein.
    Forgot to mention I can't have assess to any protein shakes. Only natural foods :(

    • ANSWER:

  30. QUESTION:
    Can anyone help me. Im interested in a weight train program. Can I have tips on protein for muscle building?
    Im just beginning to want to build my body to a more muscular level. I need some tips on proper weight training technique. Should I/Should I not use Supplements? Some helpful hints on Whey Protein..I need some diet plans that will help me gain muscle. Anyone feel free to send me your reply. You can also email me at sexy_sexydude@yahoo.com. Thanks!!

    • ANSWER:
      I gave somebody else this answer and I think it might help you as well.

      Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.

      My advice would be:

      1. Start out with three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles time to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months.

      2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day. If you are considering a protein supplement consider the ones made from whey.

      3. Try creatine and HMB.

      4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

      5. Remember to stretch.

      6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

      7. Take a good multivitamin.

      8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.

      9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

      Here's a sample three day workout:

      WORK OUT PROGRAM
      3 X WEEK

      LEGS
      Squat 3x8
      Straight Leg Deadlift 3x10
      Standing Calf Raise 3x10-15

      CHEST
      Bench Press 3x8-10
      Flyes 3x8-10

      BACK
      Pulldown 3x10-15
      Bent Over Rows 3x6-10
      Deadlifts 3x10-12

      SHOULDERS

      Military Press 3x8-10
      Upright Rows 3x10-15

      BICEPS

      Standing Barbell Curls 3x10-12

      TRICEPS
      Lying Tricep Extensions 3x10-15

      STOMACH

      Crunches 3x50

      Mon., Wed., Fri. or Tues., Thurs., Sat.

      Every two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.

      After six months on this routine you'll have the foundation you'll need for harder workouts. Hope this helps! God Bless you!

      Source(s):
      Bodybuilding 101 by Robert Wolff
      Super Squats by Randall Strossen
      Stretching by Bob Anderson
      The Education of a Bodybuilder by Arnold Schwarzenegger
      Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding

  31. QUESTION:
    Help me loose weight for the wedding!?
    help me, my sisters getting marrried on december 22, and im the maid of honor. sadly my dress doesnt fit and they cannot reorder! please help me how to loose weight on my belly, upper arm, waist and thighs without gaining muscle. diet plans, free course anything. need to loose the 50 puonds ina month!!

    • ANSWER:
      Take it easy, it's ur sisters' wedding, not yours, u have time to loose weight for ur own wedding, but now it looks difficult to loose 50 pounds in a month....
      But there has other ways to make things out, u can try to order a custom made bridesmaid dress, this is the best way to make u prettiest in shortest time, hope this can help u..here is a link for ur reference, the price is lovely....

  32. QUESTION:
    muscle gain?
    i have read that in order to get massive muscle gain that you need to eat as often as 6 meals a day on a high protein diet. i am not doing this and really am not that interested in that.

    im not sure if that situation was one of a lean underweight person or a overweight person.

    i am an overweight person and have been working with free weights for a couple of weeks now and have gotten good results in fat loss and some definite muscle gain in my bicep and tricep area.

    my question is what are my best possible results for working with free weights (10 and 20 lbs) on a consistent basis without commiting to a high calorie diet? will i get leaner and more muscle tone instead of gaining massive muscle mass? that woiuld be my hope
    by 30-40 minute session, do you mean all at once? i do about that many minutes a day in three sessions throughout the day. in the morning i do pushups, shoulder turns for about ten minute and two 10-15 minute free weight sessions.
    sorry the two 10-15 minute free weight sessions are in the after noon and evening equally split

    • ANSWER:
      Yes, but what you need the most, is a good 30 - 40 minute cardiovacsular workout each day!

      This will speed your heart up, and blood vessels will carry more cholesterol away from you muscles, believe me, I have been jogging everyday now for a week, in hopes of losing some weight, I've have lost a whopping 10 pounds in one week, but what I do is you see, is I walk up the mountain in front of our house, go all the way to the top, and then walk on out the summit for at least a mile, up and back again, I walk and jog a total of, 5 and 3/4s miles, takes me about and hour and half, roughly estimating, but going up I get the most out of my walk, It works me harder, and I sweat more, and sweating will aslo lead to weight loss!

      Oh! Yeah, I forgot to tell you, The cardiovascular workout, will also help you when you weight train, and always remember this, stay on a low-carbohydrate diet, that's very important, because carbohydrate diets will actually lead to weight gain due to the excess sugars and starches associated with it!

      Yeah, I mean, walk and jog for one to two hours, and weight train, for 30 - 40 minutes all at once, but the jogging is by far the most important, because it deals with the health of the heart!

      Eat and drink your meals with lots of amino acids and vitamins in them, such as fish, chicken and leafy salads!
      And don't forget to keep will HYDRATED, plenty of fluids with ELECTROLYTES in them, Gatorade, Powerade, Sobe, etc, etc, etc.

      Hope this helps!

  33. QUESTION:
    I joined a gym to start building muscle and gain weight. I need to know effective workouts!!?
    I plan to Build muscle and gain weight and get a nice body. I am taking these protein bars called XXL Mass. They have 40 g of protein and I have gained 6 pounds in 2 weeks. But I wanna know if there is a more effective and faster way. I want to get some nice big pecs and big arms. Any Workouts and food ideas so I can build some mass and muscle?? What other protein bars or pills are good?? I cant drink the shakes cause I have a low tolerance on mik liqiuds. I am using Machines in the gym to build muscle because I heard resistance builds nothing but muscle. Right now I am at 151. I want to get to 185 but I want to get to 175 first then use free weights to gain the rest plus focus more on building streghth from there. So please any workouts and diet plans that can help please inform me!!

    • ANSWER:
      You can drink protein with water which is the way it should be consumed. I would recommend On 100% Whey since it mixes well in water and tastes great. It is also affordable and it works.
      It looks like you want to work on the 'mirror' muscles. I am going to point out that most of your mass is in your legs so don't forget to work those out.
      Since you are a beginner I strongly suggest that you take a look at a program called Rippetoes Starting Strength. You can google it. It is the most effective program for beginners and if I could turn back the clock to when I started I would do this program. It focuses on mostly compound movements which will pack on the mass, provided your diet is good. Take a look at this program and you won't regret it.
      As for foods try and incorporate a lot of chicken breast, lean ground beef, tuna, eggs. They are fairly cheap and provide a good amount of protein per 100g. Aim to eat a minimum of 500g of meat a day. You also need a good source of carbohydrates I usually get mine from oats, rice, pasta, potatoes. I would also consider investing in a multivitamin preferably one which has fish oil in it to help boost testosterone levels. Lastly, ensure that you drink a lot of water minimum of 2 litres a day and more on your workout days.

  34. QUESTION:
    How do I slow down my fast metabolism when trying to gain weight and build muscle?
    Hi, I am 15 years old and I believe I have fast metabolism due to the fact that my dad has fast metabolism. My bones are really thin and I am about 5 foot 9in. 125lbs with 8% body fat. I work out and I try to eat over 2400 calories along with 200 grams of protein. I've been at this diet for about couple months now and I haven't changed a bit. My muscles don't seem to grow at all and I just remain skinny.

    Is there any way to slow down my metabolism? Or effective supplements to help me gain muscle and weight? (Remember I am an Ectomorph and not all body building supplements work for me)

    I have been taking supplements but they do not help and I'm pretty sure I do not have hyperthyroidism. I just believe I have fast metabolism due to genetics. I am sick and tired of trying to cook 3-5 meals a day (adds up to over 2400 calories) because of school and extra curriculum s I barely have any time. Please answer if you think you know a solution to my problem =]

    (Feel free to list any of your daily diet routines on how to gain weight and be able to build muscle)

    • ANSWER:
      Consult a nutritionist. Increase your intake of vegetable fats. work out with weights, but not aerobic exercise.

      See a doctor, just to make sure there is no medical condition that can be treated. A doctor can also give you tips on your diet.

  35. QUESTION:
    losing weight, gaining muscle??
    okay, my arms are kinda big... i have sme muscle but not alot.
    i just lost a loved one os i kinda gained some weight.. my cousin is getting married in October 16. i am supposed to be in her wedding... how can i lose the fat and gain muscles... i want to be able to flex and show off my muscles (: any good and pill free diet plans... i cant order anything off of online.. i dont have a credit card! :(
    if you know of any good arm excersises... please let me know.
    thank you so much..
    --sara kay
    also.. what are some good snacks to eat.. on long road trips lol??

    • ANSWER:
      use weights try 5, then 10, then 15, also a good snak is trailmix or any kind of nut to loose weight... less fat

  36. QUESTION:
    weak bladder, tiredness, weight gain and muscle ache, what is it?
    please help, i am 14 and for about a year i have had bladder problems.
    it started off going once at school, then twice, then a few more, now its every other lesson if i can manage that.
    when i go to the toilet straight away i need it again, about after 1/2 hour i am desperate.
    as soon as i drink i need it desperatley so i dont drink at school, (giving me dehydration symptoms)
    i am always tired, even when i go to bed at 9:30/10:00pm and wake up at 6:30. i can't concentrate and my grades at school are slipping.
    my muscles ache and i never have any energy
    recently i've put on quite a bit of weight for no reason.
    two weeks ago i was put on a gluten free diet.

    i have been to the doctors twice and the hospital once and i have another appointment next week.
    i have had a blood test and 4 urine tests, none of the doctors know what is wrong with me,
    i am running out of patince, it is ruining my life. all i can think about is going to the toilet and i never have the energy.
    i have stopped going out with friends and i have a fear of going anywhere where there may not be toilets. i know i shouldnt let it take over me but it is
    please help!! all answers wanted!! thank you :)
    none of the doctors know what is wrong with me by the way

    • ANSWER:
      First of all, hang in there. I've been where you're at and I know it really is no fun. It does sound like you do have at least a gluten intolerance or celiac's disease (can't ingest wheat, rye or barely without running to the bathroom, tired all the time, depression). You and you're parents are doing the right thing, getting tested and all that. I know what it's like when you have something wrong with you and nobody seems to help you. I went 32 years without finding an answer (and people including doctor's telling me it's in my head), until last year I got diagnosed with Celiac's Disease. I'm not saying this to scare you but to encourage you to keep on going to the doctors to get tests and answers. It does get better after going gluten free.

      It takes awhile for the gluten free diet to help for some people. It can take a few days, to a few weeks to see an improvement, depending on the person. The important thing is to basically make sure that everything you eat, use, and put in your body is gluten free. Gluten can hide anywhere cosmetics, pills, vitamins, hair care and body products. Even stamps and envelopes can contain gluten. Make sure your environment is clean, that means a lot of cleaning I know, but it does help. Keep your utensils clean by using a gluten free dishsoap and try to keep them seperate. Gluten free people need to keep there foods seperate as possible from those who aren't gluten free. If you're using the same pots and pans as other non-gluten free family members, try to use the clean pots and pans first, because if you use it after them without washing it very well, you could cross contaminate, which is very very bad.

      As for not going out with friends, I know it's hard, but you have to go out sometime in the future, maybe not now so much because you don't feel good, but isolation is bad. That can make depression worse. I'll make a suggestion though, when you do decide you are feeling better, have your parents call ahead to the public places you want to go and ask if their are restrooms available to the public. When you go to these places, you can then search for them either with friends or by yourself, if you're embarassed.

      The grades are a little more complicated. Try telling your teacher's what's going on. If that doesn't help have your parents or guardian talk to them about your medical issues. They may be able to give extensions on projects, or give extra credit to boost grades. If they won't listen, go to the guidance counselor, vice principle, principle etc. and explain to them what's happening to your body.

      One question though.... Did your doctor's decide to put you on a gluten free diet or did your parent(s)/guardian decide? The reason why I'm asking is because going gluten free before taking a Celiac Panel (a type blood test) can mess up the results. It might say that you don't have a problem with gluten when you really do. Bring that up with your doctor next time.

      Hope you feel better and hope this helps. God Bless

  37. QUESTION:
    Is it possible to gain about 80 pounds of muscle in 8 years?
    By doing free weights daily plus ab workout and weight machines 3-4 times a week along with a high protein diet. (is human growth hormone legal in the uk, if so how do you get it?)

    • ANSWER:
      yes ,as that is only 10 per year @ 600 calories per pound its easy - if you know what and when to eat for growth ,as for HGH have you googled...

  38. QUESTION:
    Help with diet and workout for arm muscle building?
    I'm a tall skinny male who doesn't gain weight no matter what i eat. I don't have a lot of money but i do have access to a free gym. Anybody want to tell me what might work for my body type? Again, I'm mostly concerned about the arm muscles.

    • ANSWER:
      becuase your an ectomorph ( naturally skinny) you would need to lift weights about 6 times ( 6 reps) 3 times ( 3 sets).

      this would bulk you up. You should aim for a slow pace, and take little rests in between as you don't want to burn fat. less that 30 seconds rest.

      Do the bench press, barbell curls , bent over row, leg extensions and squats.

      these are bulking exercises that should put a bit of beef on you.

      Also aim to eat a lot more meat for your protein, and carbs before it to fuel your workouts.

      Hope this helped a bit

  39. QUESTION:
    Free Personalized Diet Plans?
    To start this off, I am 15, and I weigh 155lbs. I have a tall, slim build, and I'm looking to find a personalized diet plan to fit my needs.

    I play football, and I'd like to gain weight. I have been lifting 3-4 times a week for the past few months, but I haven't gained a single pound. I think it may be my diet.

    I have a horrible eating habit. I will often go almost all day not eating anything but a snack here and there, and then binge eat before I go to sleep. I never thought this could be the source of my problems (listed below), but it would really make sense.

    I have a hard time getting good sleep, and I am ALWAYS tired and sluggish no matter how much I get. I always have a lack of energy, and all I want to do is sit around at home. I honestly cannot remember the last time I woke up feeling great and truly well rested. The small, energetic kid I used to be seems so distant. I want to fix this.

    I'm tired of my pathetic eating habits, and I just need a plan to follow. I'm looking for a personalized diet that will tell me what to eat, when to eat it, and when to exercise. It needs to give me energy, help me gain weight(muscle), and supply my body with the right vitamins and minerals for a good well being.

    I can't begin to thank anybody that helps me with this
    Something I want made clear : I would like to GAIN weight

    • ANSWER:

  40. QUESTION:
    I want to gain 30 Pounds of muscle , please read and answer?
    I start college soon and i have free membership to their multi-million dollar rec center with every piece of equipment imaginable.
    I'm way skinny and tall, 6 foot 1, 140 pounds and Im 18 years old.
    I want to commit to going 3 times a week and I would like much more defined pecs, abs, bigger arms, and a bigger neck. Im pretty sure i have the diet thing down(consume more calories than you burn get all your food groups blah blah) What workouts would you suggest to see the best results.

    • ANSWER:
      Holy shite, that is skinny. For the first month, do this:
      1. Forget about cardio.
      2. Lift heavy (3-5 reps) for the first couple of weeks, then medium heavy (8-10 reps) for the rest of the month.
      3. Eat as much as you can. Anything but fast food and sweets.
      4. Focus on compound exercises like chest press, squats, and deadlifts.

      SECOND MONTH:
      1. Very little cardio if any.
      2. Vary weekly from heavy to medium heavy.
      3. Minimize fat consumption. Increase protein consumption. No junk food...ever.
      4. Add isolation exercises to your compound exercises. Shoulder laterals, bicep curls, leg curls, tricep pushdowns, abs, etc.
      GOOD LUCK!

  41. QUESTION:
    Building muscle and diet questions?
    I have been going to the gym now for a couple of months, when i started i was a beginner and now i am used to all machines and free weights so i know how to use all the equipment.

    I have also gained some muscle on my arms as i am a skinny guy they have pretty much doubled.

    the only problem i have is a thin layer of fat around my stomach through a old bad diet of takeaways and fizzy pop. I recon i need some cardio as all i have been doing is weights but i dont want to lose too much of muscle i have gained.

    also i have upped my protein intake with chicken everyday, protein shakes, eggs and oats. I am not sure how many carbs as i should eat a day as i am told that they bloat you but then i realize i need them for energy.

    i no my abs will take a while to come through but i need to start by losing my layer of fat (around 1-1.5 inch)

    so help on layer of fat and carbs and any more useful tips with diet please.

    THANKS :D

    p.s if its needed i am just under 6 foot and way around 10 stone when i started but now way 10.5 stone after 2 months at the gym

    • ANSWER:

  42. QUESTION:
    Workout ideas for more muscle?
    Hi... I am skinny and quite tall and am 16 years ols.. i really struggle to gain muscle as i used to work out intensely at the gym 3 times a week for 9 months and all that happened was i became more veiny. Even though by the end i could lift so much more, i still wasn't gaining any visible muscle. I'm not interested in supplements or becoming tanked or massively muscley but it would be nice if anyone had a workout i could do which would gain me slightly more muscle and size around my chest, arms and legs... as i said before im not interested in having rippling muscles, just a bit of size and fast... any help anyone? also if anyone has any ideas for a supplement free diet i can use to gain a bit more weight then that would be really useful... also its pointless saying "eat more calories" or "work out on tougher weights" because i have done all those things and even though they have effect on how strong i become... there is never a visible difference.. thank you for any help x

    • ANSWER:
      Well for a newcomer to Weightraining choosing a program that suits you & your needs can sometimes become very confusing & can often become a trail & error proccess for those whole hold little experience in this area. Many people have an inadequate training program that they spend year upon year following & ending up with at best little or no results, this is because they either have too many exercises, training for too long & training the same Muscles day after day, or using wrong form, which ultimately leads to overtraining, injury & failure.

      The three most important letters in Weightraining are (S.D.B), which stands for Squats, Deadlift & Benchpress.
      Why are they important you might ask? well these are CORE exercises & they will greatly improve you overall power & strength & should be included in every training program.

      Squats;

      Squats are a great workout for your Quad Muscles & as I've said before it's also a core workout, so including the Thighs they also work the Glutes, Hamstrings, Abdominals and lower back muscles. This is why squats are one of the best exerices.

      Deadlifts;

      Ok so Deadlift are also one of the best Strength training exercises if not the best, but many people are put off because of it's high injury risk if it's not done correectly so form is essential here. With the right Form it hits the back, the lats, the traps,the quads, the glutes, the arms and forearms, and even the abs. The Deadlift produces more results than the Bench press and the Squats.

      Bencpress;

      The Benchpress Works all of your Pectoralis majot muscles, rectoralis minor, anterior deltoid, serratus anterior & the coracobrachialis, another good strength exerices.

      Diet;

      Many people make the mistake that thinking weightlifting is all you have to do to get bigger & is another reason why they are not gaining muscle. Lifting the weights is only 30% of the deal, the other 60% (other 10% is sleep) is down to your diet. A good diet is essential so you need to be eating 2 grams of Protein to 1 pound of bodyfat.

      Supplements;

      Whey Protein:

      If you can't eat 100g+ of protein per day then you will need to invest in some Whey. I would suggest you buy a Product called Optimum whey Gold, it's pricey at £39+ but it's won consecutive awards for the best Whey on the market & 2010 will be it's hatrick of awards if it wins.

      http://www.amazon.co.uk/Optimum-Nutrition-v-opw-100-2-341kg/dp/B000QSNYGI/ref=sr_1_3?ie=UTF8&s=drugstore&qid=1266155349&sr=8-3-spell

      http://www.amazon.co.uk/Maximuscle-Shaker-700ml/dp/B0013FEM96/ref=pd_sim_d_1

      http://www.amazon.co.uk/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/ref=sr_1_1?ie=UTF8&s=books&qid=1266156886&sr=8-1

      Creatine: Now this is a Legal performance enhancer that you can buy in the UK, USA, but is banned by most Sporting Bodies, banned in France & the US Army as a Solider died out in the Desert due to dehydration, caused by the Creatine. If you do invest in this product try & buy a well known brand & buy it in Capsule form, drink around a Gallon of Water per day. Yes I know you are going to say what about water intoxication but this stuff is serious & the majority of uses underestimate it's effects on the Human Body.

      http://news.bbc.co.uk/1/hi/wales/8383609.stm

      Monday: Chest & Triceps

      Benchpress: 4 sets 6-8 reps
      Incline Benchpress 3 sets 6-8reps
      Dips 3 sets 6-8 reps
      Triceps Curl 2 sets 6-8 reps

      Tuesday: Back & Biceps

      Good Mornings: 2 sets
      Deadlift Normal: 4sets 6-8 Reps
      Bent overbarbell Rows 4 sets 6-8 reps
      Barbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps
      Dumbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps

      Wednesday: REST DAY

      Thursday: shoulders & Abbs

      Military Press 4 sets 6-8 reps
      Barbell Raises 4 sets 6-8reps
      Upright Rows 3 sets 6-8 reps
      Press ups
      Crunches

      Friday:Legs

      Squats: 4 sets 6-8reps
      Stiff Legged Deadlifts: 3 sets- 6-8 reps
      Leg Press 3 sets 6-8 reps

      I can guarantee you that when you are down the Gym you will see Guys who spend 30 mins just training there Bicep & Triceps muscles & year after year they haven't got any bigger, this is a common mistake when Weighting. Bicep Muscles are only SMALL so are prone for being OVERTRAINED so you should only do around 2 exercises on Biceps.

      Form;

      Form is critical with all exercises but even more so when Deadlifting & Squats I can't emphasize enough about the damage you can do if you round your back on either of those exericses, don't let this put you off though. I would get down to Gym & get yourself a booking with a QUALIFIED Fitness instructor so you get used to all the exercises, it might mean you have to use the bar without weight when you start so you can master the form, but you SHOULDN'Tsacrifice form for more Weight, it might be costly but it's well worth it.

  43. QUESTION:
    Is this a feasible muscle gain?
    I'm 5'8" (closer to 5'9" when full height), 151lbs (after school when I weigh in).

    I did this math thing, because I wanted to gain up to a potent weight (170) to see how many calories of what I should eat a day. I know it's possible to gain 20lbs, and, as I'm young without much muscle as is, I might even make that within a year or two (I recall reading those new to weightlifting make huge gains easier- times my age where I burn a lot anyways [17 yrs old]).

    It said to add the hours I plan to exercise each week to 9.5 (notta clue where that second one came from but oh well). I'm willing to put in two hours a day- I have an unbelievable amount of free time. That gives me 12 hours, plus the 9.5, which is 21.5. Then to multiply it against what weight I want to be, which is 170. But that gives me a ~3655 calorie per day goal- way beyond not only a lot of my friends, but most of my family which eats a LOT as is. I eat about 2700 a day, but that's with an unhealthy diet so I don't count that towards what I should eat to gain (for some reason I keep it off).

    With 3.5k cals a day, two hours of exercise a day, etc, is it feasible to get up to 170? Or will it just take a long time? Should I adjust the workout or something?

    • ANSWER:
      your going to need one gram of protein for each pound u weigh
      eat 20x your currend body weight
      take your current body weight mulitply by 20x

      you only need to workout for 40-60 mins a session with weights
      thats all you need...

      also reduce some of the cardio exercise your doing.. if u want to gain muscle keep cardio down to 2 times a week 20 mins a session....

  44. QUESTION:
    14 year old wants to build body mass without benchpressing?
    i would like to gain some muscle mass without benchpressing. is it possible for me to do this with bodyweight and dumbells. and also please tell me what the correct diet is for me to gain. i have acess to ten and 20 pound hand weights but i dont have acess to thoose bech press thingies. Also please give me a work out routine for benchpress free muscle mass gaining

    • ANSWER:
      It is possible for a 14 year old. But, thats the age for growing.

      However, for perfect diet, visit any Gym and contact the supervisor.

  45. QUESTION:
    ive been using machine and free weights for around 3 weeks now- could this be the reason for my weight gain?
    ive been going to the gym and using machine weights for around 5 months now but only started a proper routine about three weeks ago where i use weights for either my legs or arms about 5 days a week.

    im doing 50 reps on inner and 50 on outer thigh press and 50-70 reps on the leg press machine. the weights i use on these machines are between 50-60kg. i do this 2-3 times a week

    on other days i use the push down arm machine for my triceps, using either a 30 or 35kg weight followed by using the free weights and doing 30-50 reps of bicep curls using a 5kg weight and then front raises using the 5kg weight.

    after three weeks of following this routine, along with sticking to a 1500 cal a day diet and running 3-4 times a week, i have instead GAINED weight.. how is this possible?! could i have built up muscle that quickly?

    if it helps - i've always struggled with my weight - i know muscle gain speed depends on your body type..

    thank you so much for reading!
    sorry i meant to say - everything is done in sets, i usually do about 10 reps in a set

    • ANSWER:
      I don't think you need to worry. You may already know that muscle is denser than fat and so weighs more.

      As it seems you weren't paying much attention to building muscle until a few weeks ago, the most likely explanation is that you've just built up muscle. You'll probably have noticed that your legs and arms are bulkier now, but if your waist size has increased I'd be very surprised. You're doing a lot of weightlifting over the course of a week and it would not be impossible to start to notice the difference already.

      I've been exercising for four years. I'm at the gym 4 days a week, and I also do a lot of running, usually entering a race every 3-4 weeks. I take a month off from the first week of December and find that my weight goes down over Christmas. By the beginning of January, my trousers are getting tight though. A few weeks back at the gym and the weight goes up but the trousers loosen off again. Every year it's the same.

      At the start of my diet and exercise regime four years ago I weighed 93kg. Over the next 3 months that fell to 75kg. 3½ years on, and my weight has increased to 80kg. No increase in my trouser size, and my running times have got better and better.

      Probably no need for panic.

  46. QUESTION:
    I'm trying to get back in shape drop some pounds and gain some muscle?
    I'm trying to get back in shape drop some pounds and gain some muscle,
    I used to be in decient shape but now that im not playing organized sports im finding it hard it keep in good shape
    I now have some free time on my hands and have decided to get back in shape
    two key problems are i no longer have total controle over my diet, I am living with a host family, and have to eat just about whatever they make which is mostly meat. Also I do not have any axcess to a gym
    I am not looking to lose it all at once but really would like to drop around 10 pounds, i weight 190 and gain some muscle
    I am not really all that fat beacuse I am tall but I really want to lose this weight and have been meaning to for some time now
    any help would be great.
    thanks alot

    • ANSWER:
      The exercise issue is the easiest to deal with, so we'll start there.

      You can actually get a very good strength and muscle building workout with bodyweight exercises that can be performed nearly anywhere and without much -- if any -- equipment.

      Here are the staples:

      Pushups: Aim to be able to do 50 pushups with excellent form. That means butt down and take your chest almost to the floor. You can vary the spacing of your hands for a narrower and wider stance, which will emphasize different areas of your chest. You can also perform them on a decline by putting your feet up on a chair and your hands on the floor. This will emphasize the upper portion of your pecs.

      A final variation is to elevate each of your hands on a thick book, which allows you to go deeper in on the descent. This will transfer some of the load to your rear delts (back of the shoulders) and your lats (lower back muscles.) You will be sore in the morning if you do these right.

      Chin-Ups/Pull-Ups: These are one of the best exercises for your back PERIOD. Even if you have access to a gym, you still perform plenty of chins and pull-ups. If you have a playground nearby, find a jungle gym or monkey bars and perform them there. Or see if your host family will let you install a simple bar in a basement or garage for you to do pull-ups on. When you start, you may only be able to do one. Keep at it ... you will improve. You can also have someone assist you at the beginning and give you a little boost until you are able to do a couple on your own.

      Changing your grip will stress your biceps and back differently. If your grip is overhand (palms facing away) you minimize the recruitment of the biceps in the exercise. This hits your upper back. If you perform them with your palms facing you, it brings your biceps into play, expands your range of motion and hits the lower back muscls (lats) more.

      You should aim to work up to 10-15 pullups/chins.

      Crunches/situps: These are for your abs. All of the best ab exercises are performed without any fancy equipment. I've provided a link to a great site that can show you a ton of different exercises for your abs (as well as other muscle groups) and they even show bodyweight exercises. Great bodyweight ab exercises include hanging leg raises (from the chinup bar), crunches, planks, lying leg raises and bicycle crunches, among others.

      What about legs? This one is a little trickier, since the legs really need to be overloaded with some weight to get bigger and stronger. You can perform bodyweight squats and lunges, however, which will improve your balance, flexibility, coordination and functional strength.

      Another strategy for legs is to find an open field or track nearby (maybe a high school track) and run 50-100 yard sprints. Sprinters have very strong, musclular legs and these types of explosive, high-intensity, short duration runs will add muscle size and definition even without weights. I would try to do 10 sprints a day as fast as you can, with a couple minutes rest in between each one.

      Also, running is free and can be done anywhere. Try to work up to 2.5 miles a day to help build up your endurance and pull off a few pounds of fat (and keep them off.)

      What about diet? This is a little harder, since you basically are at the whim of your hosts to prepare food. I would recommend a couple strategies. First, whenever possible, make the food they are serving more healthy by avoiding the temptation to add additional fats, butter, cream sauces, etcs, to the food. Meat in itself isn't unhealthy if it's lean.

      Also, volunteer to go shopping with them and even offer to make a few meals. This will allow you to choose some healthier foods and maybe even get your host eating better! Check out "Cooking Light.com" below. They have great recipes that are healthy.

      Check out some of my diet-related Best Answers for lists of healthy foods to keep on hand. They are typically pretty inexpensive and can be stretched in lots of different ways.

      Best of luck!

  47. QUESTION:
    Is my Workout plan good for gaining muscle and loosing body fat?
    Ok, im starting a new diet/muscle gaining/ fat loss program for myself that im making up. Plz tell me if you think this is good.

    DIet- basically im just gonna cut off soda to mabey once a week like if i go out to dinner, everyday im going to have atleast one dish with a good amount of protein, and plenty of fruits and vegetables.

    gaining muscle/weight loss- Ok, i know weight lifting everyday is bad, but i have alot of free time so heres what i was thinking.

    every other day, weight lifting in my basement, i do 3 sets of 10s with 25's (curling), 3 sets of shoulder presses, 3 sets of benching, seperate weights, 3 sets of incline dumbell presses, and thats it for the weight lifting. Then inbetween each day or possibly also on the day of the weight lifting, im going to do jogging, and 75 pushups, and 150 curls per day.

    DO you think im going to be doing too much and hurting my body or do you think this is good? also leave sudjestions to make my workout better, thanks

    • ANSWER:
      It depends on what your goal is. The first thing that I noticed in your routine is that you're not doing any resistance training to your legs. Jogging will not give you the muscular look you desire in your legs, so in the end, you'll look disproportionate. If you're overweight, I recommend you do resistance training (weights) 5-6 times a week with your cardio workout. You can split them with weights in the morning and cardio at night or vice versa, but I still see the best results with weights in the morning. If you're thin and trying to put on weight, you will need more rest and you can split it to 4 days of weight training a week. As for dieting, whether you're trying to lose or gain weight, you need a consistent amount of protein with each meal. You can't load up on one aspect in one sitting to account for the day. Your body will not respond well to that. Good luck.

  48. QUESTION:
    Should I gain weight before trying to grow muscles?
    I am 6'5" and weigh about 205 pounds. I want to grow some real muscles but I feel like I am a little skinny and there is not enough meat on me. Should I be gaining weight first? If so, Is there any free diet plans/workout routines? or is 205 pounds good enough for someone as tall as me?

    • ANSWER:
      trust me its more than enough
      however you might want to get more fat, like oil fat not fat fat. cause those oils will help you build muscle. and eat more protein and dark leaf greens. protein repairs the muscle but to create that protein you need dark leaf greens. so yeah. i really like eating a dark green leaf salad mix with carrots, cucumbers, peppers, and tomatoes. cut some meat on top and then drizzle with olive oil and vinegar. fills you up really well and gives you all the nutrients you need. however to build more muscle eat more protein, meat, beans, seeds, spinach is really good, fish is the best source of a healthy supply of nutrients. go for salmon with skin, baked in the oven. sooo good.

  49. QUESTION:
    Any1 out there looking to Lose fat/Build Muscle?
    If you want a FREE website for FREE professional information, a FREE diet/exercise program, with FREE results. Go to the website linked below. Read the Supplement section, and after creating your diet/exercise plan. You could, if you want, purchase supplements for MUCH cheaper than GNC or Vitamin world, whatever nutritional store is nearest to you. It will tell you the cheapest site to buy them. Remember, supplements are used to aid in the process of proper Diet/Exercise, not make up for one. This guy is out to help people, not use them like all other diet programs. You do NOT need supplements, but they help. If you are motivated, you will see safe results 100% guarante

    Go to this website. http://www.intense-workout.com/

    Look: If you want to lose weight, or Gain muscle and mass safely and effectively. Or all of the above. Use scientifically proven methods, proper Diet and Exercise. No more complete crap infomercials in which only purpose is to get your money and victimise you.
    Once again, in no way do you need supplements. You will see extremely healthy results with or without them. For for people looking to gain muscle, you need to take a LOT of protein, 1 Gram per pound of body weight. And 4 calories per gram, u can do the math. I use L-Glutamine, Designer Whey, only to help me keep protein and aid in muscle/recovery. I weight 200 Pounds, 5"10, 17 year old male. So i have to eat 200g of protein per day, 800 calories!!! Which is extremely easy with supplements. However, they are 100% Not needed!!! Your choice! PLEASE look at this website! It has helped me a TON!!! NO more will you fall victim to lies and gimmicks if you have already!!!

    I am using the Diet/Exercise to train for the Marine Corp's.
    Spirit im sorry but honestly, you dont need to waste money on that stuff to be healthy. I am sorry that you actually believe you need it, NO offense real sorry if you took any. It's like spending 100$ on a watermelon when u can get the exacty same kind of watermelon for free.
    Ok king but all that Creatine can give u liver and kidney damage and or failure. So you need to drink a gallon of water a day.

    • ANSWER:
      Nope I use the Nikken products, they work super for me.

  50. QUESTION:
    Need help on a fitness scheme to gain muscle.?
    Hey, I’m a 19 year old student who wants to gain some muscle tissue. Here are some numbers about me.

    Length: 174cm / 5”10
    Weight: 57kg/125lbs
    BMI: 18.8
    Fat percentage: 3-7% (depending on the calculator)
    Lean body mass = 54kg/118lbs

    As you probably already noticed from these values I’m rather skinny… But so are my mom and dad. If you need any other values, just ask away :)

    I would like to make a decision between P90 and P90X. I’m a university student, and haven’t really worked out much the last year. Before I started university I weighed 62kg/135lbs. As I’ve never had an inch of fat, I’ve most likely lost muscle tissue. I also have a varied food-intake, however I often do eat cookies, chips, sweets, and the biggest sin: drinking soda. With the summer coming up in a few months I’d like to gain some muscle tissue again. I’m not planning on changing my diet drastically, I might start eating more whole wheat bread, less soda, maybe a bit less sweets, and a small extra intake of protein… But I don’t think I need a special diet (as I don’t need to lose any weight). I also don’t smoke.

    The thing I’m most insecure about are my clavicles (+ the ‘spikes’ on my shoulders), clearly visible on the photos. I didn’t contract any muscles on the pictures.

    I don’t have much stamina anymore, the biggest exercise I get is riding my bike to the train station and back home (and some exercise in bed as well). My right arm is quite a bit more muscled than my left, probably because I do everything with my right arm…

    I have free weights, a fitness mat and gloves. I’m also planning on buying push-up handles.

    Now my questions are:

    Which workout would be best for me? P90 or P90X. (I don’t have a pull-up bar.) Or should I find a completely other scheme?

    Should I follow any specific guidelines in my food-intake? (As I don’t have any fat, and it’s purely for muscles.)

    What would be the best work-out scheme if I want to aim for my abdominal muscles (I like the curvature of my ‘boobs’ already, but would like to accentuate those as well), arms, shoulders and the upper back?

    Thanks, all help is appreciated :)

    2 pics included:
    http://img203.imageshack.us/i/pic01bk.jpg/
    http://img526.imageshack.us/i/pic02b.jpg/

    • ANSWER:
      Yeah, you are pretty skinny lol. But anyways I would use P90X since the reviews are so great, and if you want to hit the gym 4 times a week, thats great too. If you go to the gym you need a schedule so when you go there you know what workouts your going to do, heres my schedule.

      Mon - Arms, which is curls, skull crushers, and some other exercises
      Wed - Chest, bench, dumbell flys, pushups, pullups, and a machine for the pecs
      Fri - Legs, squat, leg press, calf raises, lunges

      the rest of the days are optional or you can do cardio which is great

      also eat more meat, drink protein shakes, and for the abs do 200 good sit-ups or use the ab machines the gym provides

      Hope this helped


Free Info On How To Build Muscle Quickly

Visual Impact Muscle Building - Basic Exercises

Based on my experiences, the best type of muscle building exercises are free weight based compound exercises. Free weight compound exercises require your body to move through multiple joints, thereby stimulating and activating multiple muscle groups in your body at the same time.

Training with compound exercises just gives you "more bang" for you buck than single joint isolation exercises. Aside from the obvious benefits of stimulating more muscle groups at the same time, compound exercises also allow you to train with heavier weights, thereby stimulating even more muscle growth.

Within the realm of free weight base muscle building exercises, there are a few "all stars" that have proven to be the absolute best exercises for building rock hard muscle mass fast. Listed below is my short list of the cream of the crop free "Visual Impact Muscle Building"exercises for beginner.

1.) Barbell Squats - This simple and bare bones muscle building exercise allows you to train all of the muscles in your lower body and core with extremely heavy weights. When you make it a habit to incorporate squats into your leg training workouts, you can achieve some serious muscle growth fast.

2,) Dead Lift - Dead lifts definitely aren't a whole lot of fun to perform (or recover from the day after), but it's hard to argue with the results that they can consistently produce. Dead lifts incorporate nearly every muscle in the back side of your body, from your traps to your calves and everything in between!

3.) Bent Rows - Bent rows are a great exercise that hit all of the muscles in your upper and lower back and traps at the same time. The key to getting good muscle building results form bent rows is to perform this exercise with proper form. If you allow your body to move around too much during your bent rows, then the effectiveness of this exercise decreases dramatically.

4.) Weighted Pull ups - Weighted pull ups are another very simple, yet effective muscle building exercise. Most people aren't strong enough to start out with weighted pull ups right off the bat, so just work your way from basic pull ups into the more potent weighted variety.

5.) Bench Press - Chances are, the bench press was one of the first weight training exercises that you were ever introduced too. When properly performed, the bench press targets most of the muscles on the front half of the upper body. The only downside to this exercise is that some people develop shoulder and elbow pain when they perform the bench press. Think of this muscle building exercise as the squats of the upper body.

If you do noting else but focus the majority of your bodybuilding workouts around these basic effective muscle building exercises and you are sure to achieve some impressive results. Not only will you stimulate more muscle fibers by performing these exercises, but most of them have also been proven to stimulate the natural production of muscle building hormones! So sprint to the gym and start incorporating these "old school" muscle building exercises into your workouts today!

If you're ready for more effectiveadvancedmuscle building exercises and weight lifting tips, check outVisual Impact Muscle Building Complete Excercises andlearn how togain muscle mass quickly, easily and naturally in less time starting today!

The Four Most Important Factors For Building Muscle Fast

First, I want to make sure that there is no confusion with the title of the article. When I say "building muscle fast", fast is relative in comparison to the rate at which you will build muscle if the muscle-building factors I am going to discuss are not in place. The fact is building new muscle is NOT a fast process. It takes weeks, months, and years of hard work and dedication, both inside and outside of the weight room. This slow "rate of return" on muscle-building is one of the main reasons people give up on building muscle all together.

We live in a society where if we want something we want it RIGHT NOW. Well, a lean muscular body just cannot be obtained that quickly. Building your ultimate physique is like an ongoing art project that takes years and years to complete. However, the time and effort required is far outweighed by the masterpieces we are able to create.

So, even though it is going to take some time to build your masterpiece, adhere to these four essential ingredients for muscle growth so that you can get the job done in the most effective and efficient manner as a natural bodybuilder.

1) Train heavy and with as much intensity as possible

If you want to build the most amount of muscle in the least amount of time then stick to the basics and train heavy! We have all seen the guy in the gym loading up the machines until they simply cannot hold anymore weight. He goes through his workout routine swinging the weights around like a madman using terrible form and way too much momentum. Just about everyone stares and some of the faint of heart even leave the weight-room in fear. This guy obviously either 1) has no idea what he his doing or 2) has an ego that is farther ahead in development than his muscles. But you know what? I'll bet you a box of meal replacements that the guy is carrying around some pretty decent muscle.

Even though his form is very poor, lifting all that weight forces overload upon his muscles and overload is the single most important factor in stimulating muscle growth in the weight room. Now, before you go out and try to do one arm curls with the 100 lbs dumbbells (unless you are Skip LaCour who really can do this), let me make it clear that I am NOT advocating that you train like our friend I described above. The point is that even with less than perfect form, lifting heavy weight with intensity will produce muscle overload and muscle growth. Your goal should be to train heavy while using proper execution and allowing for some momentum. The best muscle building exercises to train heavy are the basics, such as squats, dead lifts, barbell bench presses, and barbell curls.

The best training program I have found that enables you to continue to make gains by overloading the muscles is the Max-OT or Maximum Overload Training Program, created by Paul Delia, President of AST Sports Science. Max-OT is centered around basic compound exercises using heavy weight and progressive overload. The workouts are relatively short (30-45 minutes) which is why INTENSITY is very important. These short intense workouts build muscle in a more efficient manner compared to longer workouts and also eliminate the concern for decreased testosterone and increased cortisol levels that can occur with longer workouts. You can sign up for the free Max-OT training course at the AST website (www.ast-ss.com).

Great Course :

Strategic Muscle Gains For A Visually Stunning Body

2) Feed your body to grow all day long

Alright, we have stimulated our muscles to grow in the most effective and efficient manner with heavy weight training. However, that is only half the battle. No, actually that is only like 20% of the battle. At least 80% of your success in an attempt to build muscle is based on how well you feed your body the 23 hours that you are not in the gym. Science has proven it, I have seen it in myself, I have seen it in my clients, and anyone else who has made the commitment to make nutrition a priority has seen it as well. Once you begin to practice proper nutritional habits on a consistent basis the results from your workouts will improve by leaps and bounds. The key word here is consistency. You can't eat right for a couple of days then have a day where you miss two meals and eat junk food for a few others. You must eat properly on a consistent basis to really obtain the powerful benefits that proper nutrition has to offer.

There are many different nutrition plans that can help you build muscle and I am not going to go into the details of any specific plan. However, I will give some general guidelines for eating to build muscle.

o Include a source of lean protein with each meal

High quality protein provides your muscles with the proper nutrients to build muscle. Examples include chicken, turkey, egg whites, lean beef, tuna, and meal replacements, such as Ny-Tro Pro 40.

o Eat enough calories to put your body in a positive nitrogen balance

A positive nitrogen balance is needed in order to build muscle. This is obtained by consuming enough high quality protein (at least 1 gram per pound of body weight) and enough carbohydrates so that the protein you consume goes towards building muscle and does not get converted to glucose for energy. Just because you need a lot of nutrients to build muscle does not mean that you must eat massive amounts of food. Eating high fat low nutrient food just because you are "bulking" will do nothing for building muscle and everything for making any definition you have disappear quickly!

o Limit saturated fat but include some "good" fat in your diet

Diets low in saturated fats protect against many problems such as heart disease and high cholesterol. However, if your total fat intake is too low then testosterone levels will decrease and your body will become less efficient at performing many mandatory functions. You need a certain level of "good" fats containing Omega-3 and Omega-6 fatty acids. Examples of foods containing these "good fats" include flax seeds and flax seed oil, olive oil, canola oil, and CLA, or Conjugated Linoleic Acid.

o Eat frequent smaller meals throughout the day

Eating small, frequent meals throughout the day ensures that your muscles are constantly supplied with the proper nutrients they need in order to grow. Breaking up your normal 3 meals per day into 6-8 smaller meals per day is the one nutritional strategy that will have the biggest impact on the amount of muscle you are able to build. Eating this way also increases your metabolic rate helping you to stay leaner, keeps blood insulin levels stable, and increases energy levels throughout the day.

o Drink lots of pure water throughout the day

Our bodies are made up of 1/3 water and our muscles are 70% water! Water plays a vital role in proper hydration, transport of nutrients through the body, digestion, the flushing of toxins from the body, and other important functions of the body. All of these things help equal more efficient muscle growth.

3) Get plenty of rest between workouts

New muscle tissue is not formed from weight training unless proper nutrients are provided to the body as discussed above AND enough recovery time occurs before the muscle is placed under the stress of an intense workout again. In addition to the recovery time between workouts your body needs sleep to allow your muscles as well as all of your other body functions to operate properly.

How much sleep is enough and what is the optimal time to wait before working the same body part? There are many different opinions and theories on both of these subjects, and the "right" answer can be debated all day long. I would say that the "right" amount of sleep each night is however much sleep it takes for you to have enough energy to train intensely and stay awake and alert to perform all of your daily tasks. As far as the optimal time to wait before training the same body part again, this is going to vary based on a number of factors including how long you have been training, how many sets and reps your performed during your last workout, and how intensely you trained during your last workout, just to name a few.

Personally, I have found that I perform and feel my best by getting 7-8 hours of sleep a night. I also have gotten very good results by training each body part once a week very intensely as prescribed in the Max-OT program.

4) Live a healthy lifestyle and provide the right environment for muscle growth

If you are really serious about building muscle then you must structure your lifestyle in a certain manner. This is not always easy because so many of the normal activities in society involve things that can sabotage your muscle-building efforts. With office parties, lunches, and dinners, family cookouts, happy hour, etc. it can be difficult to stay on your bodybuilding diet plan. Eating un-healthy foods and drinking with your friends are enjoyable activities but they will not help your muscle-building efforts.

Sure, its tough to pass on these activities, but everything worth having in life has a "price tag" on it and the "price" for having a lean muscular body is to train when you are supposed to train, eat when and what you are supposed to eat, and rest when you are supposed to rest. It would be great if we could work out when we felt like it, try to eat pretty good most of the time, go out drinking on the weekends, and still build muscle and stay lean, but life just doesn't work that way.

The good news is that you don't have to become a boring hermit who never does anything fun. Go out and do things with your friends. As long as you train, eat, and rest like you are supposed to there is no problem. It helps to find people who have similar interest and healthy goals like you do. Instead of having others trying to tempt you to stray from your workout or nutrition plan, you will be able to encourage each other and help each other succeed.

Conclusion:

Follow the rules above with consistency and dedication and you will build muscle. Even if you just build 4 lbs of solid muscle a year, which is very reasonable, after 10 years of training that is 40 LBS and after 15 years that is 60 LBS! It won't happen overnight, but if you are patient enough and persistent enough you can build your own masterpiece physique. Train hard, eat right, rest, and reap the benefits of not only more muscle but a healthy life as well.


Free Fast Way To Build Muscle

Are you sick and tired of not getting the kind of results you want? Does it seem like no matter how hard you work in the gym or the amount of protein shakes that you consume you still don't have the perfect beach body? Well listen up, the next 7 tips that I'm about to reveal will not only help you get bigger muscles but they will help you get bigger muscles quickly, safely and effectively.

If you are not doing, even just one of these tips, then you are making it very hard for yourself to build muscle.

Ok, so let's get bigger muscles.

1. Commitment. It takes a good deal of commitment to build muscle. Commit to training 3-4 times per week. This is enough to stimulate and strain the muscles and allow them to grow. Once you go home rest the muscles and allow them recover with a protein shake. Rinse and repeat.

2. Focus on the main muscle groups. Too many weight lifters out there focus too much of their time and energy on the biceps and triceps. These are weak muscles and by focusing only on them you will build weak muscles. Instead work your big muscles like the chest, back, shoulders etc with compound exercises like dead lifts and squats. By building up your big muscles you have better technique and can perform more reps and sets, thus allowing you to get bigger muscles.

3. Supplements. Supplements are a great way to get bigger muscles but only of you are using the right ones. Products such as protein powder, powdered creatine, multi vitamins and fish oil capsules are all great for the body and muscles. Avoid the latest flashy products whose long term effects have not been recorded.

4. Work on your cardio. There is a common misconception out there that working on your cardio is bad for building muscle. This is completely false. In fact cardio workouts are a great way to get bigger muscles because they speed up recovery and keep your heart and lungs in good shape.

5. Stretch for half the time that you lift weights. Stretching keeps the muscle long and lowers your chances of getting injured whilst training. Moreover without stretching your muscles with shorten and you will actually start to perform worse. Stretching is a must if you want to get bigger muscles.

6. Eat a balanced diet at least 6 times a day. If you want to build up muscle then it is obvious that you have to eat a bit more, however eating just anything will not help. You want to intake about 45% carbs, 35% proteins and 20% fat. Try to make sure that over half of your meals are proper whole foods and the remainder can be liquids like protein shakes and meal replacement.

7. Train like a barbarian. It's too often that you see people at the gym not working as hard as they could be; they sit around and amble from set to set. If you want to get bigger muscles then you have to work hard. Act like each and every set and rep is your last and push yourself to the limit. There's an old saying aYou only get out of it what you put into ita.

OK, so now you know the 7 steps for getting bigger muscles. They may sound simple but if you remember and apply these techniques and tips then you will reap the rewards. If you are skipping even just one of these steps then you truly are making it hard for yourself to get bigger muscles.

I wish you all the best and hope you get the kind of results that you deserve.

Frequently Asked Questions

  1. QUESTION:
    i need a fast free and as much work as necessary way to lose 30 pound in 2 months?
    16 year old male
    looking to build muscle and lose fat for beach figure

    • ANSWER:

  2. QUESTION:
    What is the fastest way to build my muscles and lose fat. including my calf's?
    i want to play basketball at my high school im a fat dude and im 14 i really want to play and im willing to do any thing to lose weight and gain muscle! as long as its free!and i want to dunk

    • ANSWER:
      It's simple man. Exercise and a Good Diet. Period. You say you are a "fat dude" that usually means you either A: don't get enough activity or B: have a genetically slow metabolism. In either case, eating healthy and working out is your ticket. It is much easier to build muscle by burning fat than it is for a skinny dude to Build muscle w/o burning fat. Back in High School I did power lifting and your class of competition was based off of your weight. I went on a High Protein No Carbohydrate diet a month at a time every other month to bulk up. It is not healthy to cut out carbohydrates entirely from your diet so on the "off" months I added them back lightly. As far as your calves go, start running bleachers. Don't ever let anybody tell you that you can't do something because you are too big dude. I'm 23, 5'11", 265 lbs and I can run and ball with the best of them. Just push yourself and you'll get where you want to be

  3. QUESTION:
    how to build muscles fast?
    im only 17 and i weight 140-145 and i wanted to know how to build muscles fast by the way i only have a pair of free weights and their only like 10's or 15's i have done pushups and the next day im sore but i dunno if pushups only cuts or you actually get bigger please i need help give me ideas of workouts and what to do

    • ANSWER:
      push-ups dont build muscle, work out with super heavy weights that you can only lift 6 times, that will build some serious muscle, but remember to rest because your muscles grow when they are resting after a harsh workout.

  4. QUESTION:
    what is the fastest way to build my muscles and lose fat. including my calf's?
    i want to play basketball at my high school im a fat dude and im 14 i really want to play and im willing to do any thing to lose weight and gain muscle! as long as its free!and i want to dunk

    • ANSWER:
      a good diet (4-6 small meals a day) weight lifting, and cardio

  5. QUESTION:
    How do I slow down my fast metabolism when trying to gain weight and build muscle?
    Hi, I am 15 years old and I believe I have fast metabolism due to the fact that my dad has fast metabolism. My bones are really thin and I am about 5 foot 9in. 125lbs with 8% body fat. I work out and I try to eat over 2400 calories along with 200 grams of protein. I've been at this diet for about couple months now and I haven't changed a bit. My muscles don't seem to grow at all and I just remain skinny.

    Is there any way to slow down my metabolism? Or effective supplements to help me gain muscle and weight? (Remember I am an Ectomorph and not all body building supplements work for me)

    I have been taking supplements but they do not help and I'm pretty sure I do not have hyperthyroidism. I just believe I have fast metabolism due to genetics. I am sick and tired of trying to cook 3-5 meals a day (adds up to over 2400 calories) because of school and extra curriculum s I barely have any time. Please answer if you think you know a solution to my problem =]

    (Feel free to list any of your daily diet routines on how to gain weight and be able to build muscle)

    • ANSWER:
      Consult a nutritionist. Increase your intake of vegetable fats. work out with weights, but not aerobic exercise.

      See a doctor, just to make sure there is no medical condition that can be treated. A doctor can also give you tips on your diet.

  6. QUESTION:
    Can You Gain Muscle Doing Only Push-Ups and Bridges?
    Is this possible? I'm wondering because I'm trying to gain muscle but I'm not exactly a big fan of using free weights for 1-2 hours a day. Exercise I don't mind, some lifting I don't mind. But hours on end of free weights gets boring fast. Any suggestions here, or suggestions on ways to build muscle that don't involve alot (or preferrably any) free weights?

    Thanks

    • ANSWER:

  7. QUESTION:
    What is a fast and effective way to get great pecs and biceps?
    I am 15, 0 body fat, 115lbs, 5'8", and super high metabolism. I really want to start working on building up my muscles mainly my pecs and biceps (already have abs). I own a bunch of free weights and have access to a great gym. The only problem is i have know idea what do and am highly impatient (how long till i see results). Thank you for your help.

    • ANSWER:
      you can do bench press, dumbell flies, dumbell press, push ups for chest for biceps do curls with dumbell or barbell ,chin ups. you may also wanna work your triceps(back of arm) since there actually are your biggest arm muscle.triceps exercises are dips, dumbell kickbacks, tricep extentions. To see better results you should eat more protein to get better gains. believe me u will see results.

  8. QUESTION:
    whats the fastest way to get a six pac and arm muscles the fastest?
    ive recently joined the school shot and diskus team, im good at it can get it quite far, the point is im strong, but i have no muscles, i wanted to know the fastest way to get a six pac and arm muscles the fastest to match my strength, if you could include, reps and set amounts in your answers that would be good (i dont have any gym equipment cept an exercises ball so build around that or something that dosent require anything)also an estimated time would be good.

    also a diet to follow would be good

    im about 6ft not fat but thiers a little thier and lodes off free time to train , i hope this is enought info for you

    im guessing with increased muscle size comes mroe strength, witch is good :D

    thx very much in advance :)

    • ANSWER:
      Five steps to get six-pack in 4-8 weeks.
      First thing to do:
      1. Run 2.4 or 4.8 everday = It help to burn off you fat.
      2. Swimming 1 hours per day = It can help you burn off your fat and also can help you get muscles on your arm.
      3. Do sit-up 500 per day if you cannot do so many then do about 250 per day. Do rest when you do 100 times... rest for 5 minutes. If you feel your stomach pain that it OK because it help you get the abs = six pack... do sit-up help you get your sit-up more faster!!! ( If you are overweight you should do less ).
      4. Push-up help you to burn off your arm fat and at the same time it help you to get muscles.
      5. The last one is important. You must drink a lot of water and eat more healthy food like apples. You cannot eat oily food like chicken wings, Curry chicken and more.. if you eat you won't get six-pack one.. let take an example.You swim for 1 hours it burn your body fat about 200? But if you eat chicken you will get nothing but it will add your fat... Chicken = 500 Fat but you burn 200 so 500-200=300, you will get 300 more fat go into your body. So you cannot get six-pack soon must wait for longer. If you want to get six-pack faster do the five step that i have told you... In 4 to 8 Weeks you sure will get six-pack.
      .

  9. QUESTION:
    is counting calories and exercising the fastest way to lose weight?
    I've been on a 1200 calorie a day diet and get in the gym when i can almost every two days (30 min low intensity cardio 30 high intensity cardio and a little muscle building on the regular machines and free weights) or Is there a better way that is still healthy for you? I've heard that counting grams of fat can give good results, and other stuff like cutting out white food or salt? I'm not a fan of the carb diet though

    • ANSWER:
      i think you need a few hundred more calories per day cause you need a bit more than 1200 to function properly and if you are burning calories... well anyway earing well an exercising is not the fastest way but it is the healthiest. Do not starve yourself. You will just become nitrient deficient, unhealthy, and you will mess up your metabolism

  10. QUESTION:
    Does Force Factor really work?
    I've been seeing ads all over the internet (including my Yahoo!) about this muscle building pill called "Force Factor." It's not a sterioid, it's just a boost of NO (Nitrous Oxide) that helps build muscle fast! I really want to get a free-sample of it and see if it works, or even a free-trial. If anyone has used it and it gave them shocking results (in a good way) please let me know, thank you!
    Sorry it builds NO (Nitric Oxide) for:
    Build Lean Muscle
    Increase Your Strength
    Improve Endurance
    Reinvent Your Body!

    • ANSWER:
      Hey Dr. J,

      My name is Scout and I'm a Force Factor representative.

      If you're looking for testimonials, I would suggest checking out our testimonial section on our website to read about real results and success stories and/or visit us on Facebook, Twitter and YouTube.

      If you have any questions, feel free to contact our customer service department.

      -Scout

  11. QUESTION:
    im 15. i want to have noticeable muscles and a lean body how do i get arm muscles and abs fast?
    what are the best ways to build the muscles. i want to take creatine and good protein in a hassle free form (not by cooking 6 meals a day)

    • ANSWER:

  12. QUESTION:
    Work out plan to build upper body muscle mass?
    I have always been somewhat a small guy because of an unbelievably fast metabolism. For the last few months I've been trying to go to the gym to work my upper body every third day. After my work outs, I drink a protein supplement. I was wondering if anybody had any suggestions to help work my pecs, abs, core, shoulders, arms, etc. Any free weight excersises, machinery etc? thank you. (By the way, I'm 15)
    Thank you very much that's very helpful. However, at the moment, I've a cast on my right leg. I just recently got surgery done and I'll be down for about 2 months lower body wise. Thank you though!

    • ANSWER:

  13. QUESTION:
    hey im 15. i want good arm muscles and abs an all he good street fightin muscles fast?
    hey im 15. i want good arm muscles and abs an all he good street fightin muscles fast. ive only got curl weights. what are the best ways to build the muscles. i want to take creatine and good protien in a hastle free form (not by cooking 6 meals a day)
    hey im 15. i want good arm muscles and abs an all he good street fightin muscles fast. ive only got curl weights. what are the best ways to build the muscles. i want to take creatine and good protien in a hastle free form (not by cooking 6 meals a day)
    Its not just that i want to beat up people but i want to have noticible musciles and lean body

    • ANSWER:
      haha u dont need alot of muscle to beat people up
      ima skinny guy and i beat guys asses that r twice m size
      hhaha so nieve

  14. QUESTION:
    protein advice/workout advice?
    Alright I am joining army infantry and i am 5'7" and like 120lbs max *i know its sad* But i am considering using protein powder and working out ALOT how many times a day can i workout,how many hours can i work out,how many times a day should i take protein and how can i build muscle fast this way i need to have some sort of muscle especially since i CHOSE infantry and don't want to look like a skinny bitch, i have alot of free time and i am planning on working out the most amount of time i can before i ship out

    • ANSWER:

  15. QUESTION:
    protein help working out help?
    Alright I am joining army infantry and i am 5'7" and like 120lbs max *i know its sad* But i am considering using protein powder and working out ALOT how many times a day can i workout,how many hours can i work out,how many times a day should i take protein and how can i build muscle fast this way i need to have some sort of muscle especially since i CHOSE infantry and don't want to look like a skinny *****, i have alot of free time and i am planning on working out the most amount of time i can before i ship out

    • ANSWER:

  16. QUESTION:
    My friesian cross is training to jump right now hes schooling 4ft, what are creative ways to build his muscles?
    His name is Gambler hes very talented. We have been working on his 4fts recently (free jumping) and I just don't want to rush him at this too much. I just need some creative ways to help him build muscle and lose a little excess weight. I eventually want to let him do eventing. He is 6 years old. Also for those of you who have black horses any way to get rid of sun bleaching that works fast. I want him jet black and right now he looks brown lol.

    • ANSWER:
      First of all, you will receive many more answers by posting this on the horses section.
      Ways to improve jumping muscles are to take him for rides over hills. Long walks, and even trotting/cantering up and down hills will really help develop that rump muscle.
      A way to prevent the sun bleaching would be to use a pasture blanket, such as a fly sheet, while he is outdoors. This will act as a sunscreen, and his coat won't be so dingy looking.

  17. QUESTION:
    I joined a gym to start building muscle and gain weight. I need to know effective workouts!!?
    I plan to Build muscle and gain weight and get a nice body. I am taking these protein bars called XXL Mass. They have 40 g of protein and I have gained 6 pounds in 2 weeks. But I wanna know if there is a more effective and faster way. I want to get some nice big pecs and big arms. Any Workouts and food ideas so I can build some mass and muscle?? What other protein bars or pills are good?? I cant drink the shakes cause I have a low tolerance on mik liqiuds. I am using Machines in the gym to build muscle because I heard resistance builds nothing but muscle. Right now I am at 151. I want to get to 185 but I want to get to 175 first then use free weights to gain the rest plus focus more on building streghth from there. So please any workouts and diet plans that can help please inform me!!

    • ANSWER:
      You can drink protein with water which is the way it should be consumed. I would recommend On 100% Whey since it mixes well in water and tastes great. It is also affordable and it works.
      It looks like you want to work on the 'mirror' muscles. I am going to point out that most of your mass is in your legs so don't forget to work those out.
      Since you are a beginner I strongly suggest that you take a look at a program called Rippetoes Starting Strength. You can google it. It is the most effective program for beginners and if I could turn back the clock to when I started I would do this program. It focuses on mostly compound movements which will pack on the mass, provided your diet is good. Take a look at this program and you won't regret it.
      As for foods try and incorporate a lot of chicken breast, lean ground beef, tuna, eggs. They are fairly cheap and provide a good amount of protein per 100g. Aim to eat a minimum of 500g of meat a day. You also need a good source of carbohydrates I usually get mine from oats, rice, pasta, potatoes. I would also consider investing in a multivitamin preferably one which has fish oil in it to help boost testosterone levels. Lastly, ensure that you drink a lot of water minimum of 2 litres a day and more on your workout days.

  18. QUESTION:
    Muscle building tips?
    I'm 15 years old 5"8 and 160 pounds. I know I'm suppose to be waiting until I'm 16 but I've already talked to my physician and got the ok. But technically I started working out in 8th grade but im a freshman in high school now. But anyways since I need to compete with the other Freshman jocks in my school who can bench about 135 to 230 lbs I need to keep up with them. Right now I'm only able to bench about 110 at the most so I need some tips about building more muscle mass and definition. I know lighter weights with more reps get you more definition and more weight with less reps gets you more muscle mass. I also know that you should work out the upper body one day and the lower body the next day so that your muscles of either your lower or upper body can recuperate. I also know that doing a new workout routine every 6 weeks helps gain way more muscle mass, rather than doing the same routine for a year. But what I want to know is what are some good routines that I can use that will get me defined and stronger faster, with just using free weights. My free weights can be adjusted from 1-35 pounds.
    im a guy dont let the avatar fool you :]

    • ANSWER:
      Wow, talk about a lot of myths right there. First of all, you don't have to wait until you're 16, you can workout with weights at any age, that myth about stunting your growth by weightlifting developed in the 60's and is common misinformation today.

      Second, light weights and high reps don't do jack for toning, they just increase endurance and completely fatigue slow-twitch muscle fibers. Want proof? http://proquest.umi.com/pqdweb?index=1&did=1193916781&SrchMode=1&sid=20&Fmt=3&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222508390&clientId=7357

      Third, you shouldn't be doing a weightlifting routine that just does lower body one day and upper body the next day continuously, that overtrains the muscles by giving them insufficient rest, which will just hinder muscle growth and even lead to loss of muscle mass. You need a minimal of 2 days rest per muscle group worked.

      Look at this site for a complete guide on weightlifting and sample routine that will help you put on muscle mass and increase strength:
      http://proquest.umi.com/pqdweb?index=6&did=1467190841&SrchMode=1&sid=4&Fmt=6&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222502639&clientId=7357

      If you want to define your muscles rather than put on mass, make sure you are consuming less calories than you can burn by following a low calorie diet. The foods must always be healthy, and your diet should be based around % protein, 30% carbohydrates, and 30% fats.

      Weightlifting stays the same, and add HIIT (High Intensity Interval Training) to off days from weightlifting. HIIT is the best cardio exercise, burning fat 9 times more effectively than any other form of cardio, and preserving muscle mass. Find out all about HIIT here:
      http://www.bodybuilding.com/fun/wotw40.htm

  19. QUESTION:
    Best way to lose weight and get toned?
    Alright so I'm 18 weigh 189lbs and 6'2. I signed up for 24hr fitness and for the past 2 weeks I go basically everyday. My plan to losing weight is to do a lot of cardio (Treadmill 30mins, High Bike 12mins, and those Gazelle machines for 15mins) and like 25 mins of weights using machines and free weights. Call me Crazy but I would like to have a body like Bruce Lee, NOT some crazy body builder or toned tooth pick. BUT I'm a Vegetarian been one for 5 years so since I obviously need to build muscle do I need to start eating meat again or can I start taking Whey Protein? I'm willing to eat meat again if I have to. Which will get me the body I want faster? Also am I doing too much cardio, too many days or not enough? How much time should I spend weight lifting? Doctor says I'm healthy as far as Cholesterol, Sugar level and all the stuff they normally test you for.
    No Spam answers please
    Also Bruce Lee and any other figher ALL ATE meat and took protein shakes so that makes me believe I should be doing the same.

    • ANSWER:

  20. QUESTION:
    Exercise/Weight Lifting Questions!!?
    I've done a lot of research for weight lifting, muscle building and bodybuilding even, but I always here different strategies and not to do certain things, then other people or sites say its better to do certain things please, enlighten me!

    First off, are there any muscles u can and/or should work out everyday? such as abs, triceps, calves? those are a few i've heard

    Second, what is the single fastest way to build muscle? how many reps for certain muscles or for certain workouts? is there a range of like 8-12 like people say?

    any other things u wish to add feel free, the more the merrier!

    • ANSWER:

  21. QUESTION:
    Should I start by running on the treadmill instead of outside?
    Should I start by running on the treadmill instead of outside?
    When I run outside (I just started getting into shape.....I am very overweight right now) my legs hurt a lot sooner and I cannot run for as long (right now I can only run outside for about half my neighborhood before having to walk). When I ran on the treadmill I could go further and a little faster. Should I start by using the treadmill until I can run 1 mile nonstop then start running outside? Would it be easier for me to get into shape that way? I also am going to be working out 3 days per week with machines and free weights to build muscle and in turn burn more fat when not working out.

    • ANSWER:
      Yes, I would recommend running on a treadmill to start. The impact from running outside is a lot harder on your legs, lower back and spine. Getting them used to this impact will help keep you from injuring anything.

      I would aim for being able to run for 15-30 mins on a treadmill without stopping. Do this for a couple of months and then switch over to roadwork.

      Gregg

  22. QUESTION:
    Ok what it the best way for me to work out?
    I am a 15 Year old guy. I dont play sports. i bike and run sometimes. As of right now my muscles are there but not much. I want a lean build, 6 pack abs, bigger forearms, tight chest, and fairly large biceps. I do not have a medicine ball, or a bunch or free weights. i have a weight machine but im really looking for other kinds of workouts. also a time table of how fast i would see results would be cool

    • ANSWER:

  23. QUESTION:
    So, I need advice in regards of abs: Pros and cons of dieting, Muscle building, BMI...?
    Alright, I'm 15 years old turning 16 in March. I've gave myself a commitment recently to obtain a 6-pack... (Yes, the average boy who cares about how he looks) Before I ask my question, I'd like to get a few things clear in order for others to understand my situation. I'm not fat and I've never been overwieght. Averagely small, 5'7 and 138 pounds. I've always been on the athletic side. I've always been good with running, stretching, sprinting, lifting, sports, etc. I've been very close to a full on 6 pack but never fell through on it longer than a month. I'd like try for real this time. It's been two weeks now and I can already see the individual packs forming. One problem. The layer of fat.

    QUESTION PART:
    So recently, I learned that "everyone has a 6 pack" it's just covered under a layer of fat. (me) I also did some research learning that one bagel is approx. 360 calories. On my exersize machine, I also counted/saw that one mile only burned at most 200 calories. When someone eats an excess (all Americans, haha) the energy is stored in the body as fat. However, when someone does not eat, and they exersize, the body burns the stored energy (fat). So... UNDER THESE CIRCUMSTANCES, wouldn't it be ideal to fast for a day or two and exersize like crazy to burn the fat off? I know it isn't the case, so on to the questions.

    1) Why shouldn't I fast? Whats another method? Like 500 calories diet? or what is a good number?

    2) Foods I should eat to help this cause...

    3) Are the 80 calories soups and 100 calorie bars good? xD Idk, I guess this is a personal opinion somewhat

    4) Would speeding up my metabolism after I eat diner (ideal meal for this as it's at the end of the day) help using medication? In other words, digest, and get rid of (for lack of a better word, poop) after? It would take approx 45 min to work. I'm not sure if it will work for the auctual dinner part sence that is still being digested but it would help remove the food from breakfast and lunch :P

    5) And if you think I SHOULD, tell me why, feel free to share experiences

    Note: I promise, I'm not anorexic and have never had a problem with the way my body looks xD Maybe I'm gifted or just egotistical, but don't try to convince me to get metal help as much as question 4 sounds like Bulemia (cause oneself to throw up)

    • ANSWER:
      Im not expert, but since i read all of this. (Which indeed was alot.) I will attempt to HELP. :p
      Kayyyy, i guess if you consistantly workout then why would eating a bagel thats 350 calories and running off only the 200 matter? If your consitantly burning? Plus wth? XD why a bagel?
      Try some fruits and veggies? :p i have a list of bunches of fabulous foods you could buy! Just email me for it: Kortneyq9@yahoo.com.

      You should probably go by a 1500 calorie diet? but just as how much you take in and what you eat depends on how much you excersize. You have to burn more than you take in, but you still cant take in the wrong calories like eating that blasted bagel! DX
      -kbaiii. ^^

      ( Oh and i just thought of this. Count up how many calories you burn a day. then decide on a goal of how many you want to loose. Then subtract the number of how many you want to loose from how many you burn and that should tell you how many to eat in a day. :p)

  24. QUESTION:
    The best deal for Fat loss secret?
    I have searched all over the internet for the absolute best offer.
    So far the best I found was at http://moveto.ws/igi4lqn6z
    Anyone know of a better deal

    I have searched:

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    Fat loss secret
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    • ANSWER:
      The energy you expended doing this search would have been much more effective if you had expended the same amount of time exercising.

  25. QUESTION:
    I'm working out vigorously, but my strength isn't improving?
    I've been working out (anaerobic and aerobic) for about 6 months now. Yes, I did at first get a little stronger, but not as much as I think I should. I'm 18, prime age for fitness, and I work out hard 3-4 times a week. I typically do various workouts, and do 2 sets of 10 reps.
    For example.
    Many of the machines at the gym I use are freewight/machine hybrids, and the machines that work the arms, you put weights for each arm (say, 45lbs for the left and the right) instead of those machines that use the pin, which favors a more dominant arm.
    With that being said, I've been doing 2 sets of 10 reps, using 45lbs, for about 4 months now. Typically, I know that a normal person would either be able to increase the weight, or increase the sets after a week or two. This is not my case, as I'm still stuck on 2 sets of 10 reps.

    I even tried using straight up free-weights, but I haven't been able to curl more then 2 sets of 10 reps with a 30lb weight for about a month now (35 gets impossible for me around rep 7-8). I suppose the best example i could provide to this is that, around January, I managed my first pull up, this was about a month after I started working out all the time, It's now the end of August, and I might be able to do 2-3 pullups on a good day. I understand building muscle is not a fast process at all, but I'm still worried I'm doing something in the least efficient way possible.
    I eat a good diet, breakfast being the largest (dinner the smallest), and there's LOTS of protein to go around.

    Am I doing something wrong? I work the same muscle with 4-5 different exercises, and the odd thing is, I'm getting more toned (mainly the arms), but I'm still quite frustrated at the fact that I'm not seeing any real improvement strength wise.

    Can anyone give any ideas on the situation?

    (P.S, besides the typical "on a treadmill for an hour" routine, is there an intense excise that can help me get rid of that last little bit of fat?)

    • ANSWER:
      Hmmm, 6 months in and no more progression ... It's time to shock the muscles. ( you might be doing too many sets per body part for your first year of resistance training...one exercise per body part is enough) . Just an example: Shoulder press with dumbbells (seated, no cheating) bring all the muscles in the shoulder into play including stabilizers . Start with a weight you know you can do for 3 sets of 5 reps.( As dumbbells usually only come in increments of 5 lbs we are going to work up to 10 reps.) Next workout strive for 3 sets of 6 reps.( You must have focus and intensity ) continue pushing yourself each workout until you reach 3 x 10. Then go up 5 pounds and start it all over again. Arnold S. swore by sets of 5...but another story.

      Stick with free weights ( dumbbells preferred) over any machine even if they don't favor the dominate arm.

      Now you said your getting plenty of protein...but are you getting it at the critical time to maximize repair / rebuild of your muscles? It is critical to get fast uptake protein/nutrients into the muscles within 30 minutes of finishing weight training. Sooner is more beneficial. Food won't do it as it takes too long to digest. So that leaves whey (fast uptake) protein . If your weight is an issue use the whey shake as a meal replacement. (that is what I do). Powders mixed with a blender are cheaper and just as good(if not better) as pre-made protein supplements. Choose vanilla and add the fruit of your choice for a variety of flavors. Good Luck

  26. QUESTION:
    Explain what this article means...The only thing i dont understand is the "diet holiday" please read!?
    Rules to Follow - teenage diet plan
    The teenage weight loss plan makes it clear what to do:
    Follow Height/Weight Charts to Help Set Goals and Monitor Weight Loss

    Eat a Balanced Diet

    Lose Weight Mostly by Burning Extra Calories...Which Means Exercise!

    Go to Bed at the same time and Sleep 6-8 Hours Every Night

    Drink More Water
    Rules Not to Break - teenage diet plan
    The teenage weight loss plan clearly outlines things that can ruin your dieting efforts:
    Never Lose More Than 2 Pounds per Week

    Never Lose Weight by Eating Fewer Calories without Exercising

    Never Limit or Completely Avoid Eating any Food Group

    Say No to Fast Foods (at least most of the time say no)

    Don't Fast or Skip Meals -- The Best Way to Lose Weight is to Eat 5-6 Meals Everyday

    Don't Let Emotions Drive You to Eat
    The Simple Steps - teenage diet plan
    There are only four steps to complete when on the teenage weight loss plan:
    Exercise
    This is in addition to any physical activity you do during school. You need to combine some form of aerobic exercises with resistance training. This is the best thing for growing bodies.

    Your muscles will become tone and "tight." The more tone your muscles are the more you can control your weight and prevent weight gain.

    Here are some examples:

    Walk with wrist and ankle weights 4-5 times per week for 45 minutes. Walk up hills as your conditioning improves.

    Aerobic class with wrist and ankle weights 3-4 times per week for 30-40 minutes.

    Swimming organized laps 4-5 times per week.

    Circuit Training with Resistance Bands.

    Supervised strength building routine using free weights and machines followed by 1-2 mile jogs, 3-4 times per week.

    Eat a Balanced Diet and Slowly Reduce Calories
    Reduce your calories by 5% of your normal caloric intake for two weeks. Then reduce your calories by 10% for one week. End with a 15% reduction in your daily calories for one week. That's a total of 4 weeks of a reduced calorie diet.

    Continue exercising and monitor your weight loss. Never lose more than 2 pounds per week. Add calories back to your diet as needed to stay below 2 pounds of weight loss per week.

    Never try a low Carb diet, low Fat diet, or any diet that severely limits one food group.

    Go on a Diet Holiday
    Every 5th week of dieting, when you're trying to lose weight, stop the calorie reduction and start eating the amount you normally would, but following a more balanced diet.

    Continue exercising during the Diet Holiday.

    Do this for one week and then restart the 4 week calorie reduction plan. Like before, start by reducing your calories by 5% of your normal intake for two weeks, followed by 10% for one week, and then ending with the maximum reduction of 15% for one week. Now repeat the Diet Holiday again.

    Follow the Diet Cycle
    In case you didn't notice, it's a diet cycle that you're following. You gradually reduce your calories from 5% to 15% of your normal intake over 4 weeks and then start a one week Diet Holiday. Repeat the process until you reach your ideal weight.

    That's it! And, yes, it's that simple. Tone (and maybe build) your muscles, slowly reduce your calories over 4 weeks eating a balanced diet, and end the cycle with a one week Diet Holiday (but keep exercising).
    How can i do this? explain what it means?
    i lost 30lbs since end of december early jan..
    and i dontknow if that was healthy or did i lose like 20lbs of fat and 10lbs of muscle????
    How can i correct my mistake now? following this?
    Please explain diet holiday only thing i didnt get thanks!

    • ANSWER:
      Diet holiday is stopping with the excess diet that you are doing. Just eat normally but balanced. Every food group etc. A diet holiday is when you go off the diet for a week or two, but continue to eat balanced meal, not going out for fast food etc. Basically it is practice for when you really go off the diet. You will have to learn to eat a balanced diet without all the calorie counting and obsessing about what you are doing. It has to become a way of life, and that is what the holiday is.

  27. QUESTION:
    I have a friesian cross schooling 4ft jumps. What are some creative ways to make him jump higher and improve..?
    His name is Gambler hes very talented. We have been working on his 4fts recently (free jumping) and I just don't want to rush him at this too much. I just need some creative ways to help him build muscle and lose a little excess weight. I eventually want to let him do eventing. He is 6 years old. Also for those of you who have black horses any way to get rid of sun bleaching that works fast. I want him jet black and right now he looks brown lol. i want to make him jump higher, improve his form (he does have good right now), and good ways of getting him to jump it with more consistency?

    Thanks for any input
    Hey I just want to clarify I few things for the first two answers. He has jumped under saddle (by me) I have never pushed him pass 3ft. I honestly saw that as his limit in and out of the ring (saddle or no saddle). Then one day joking around I moved it up a foot just to see if he would attempt. He did and he cleared it then ever since then I have been making him jump it a couple times a day. He does not refuse it however he sometimes hits it but the more he does it the less he hits it. I was just outside with him (lol at 2am) and he jumped it 4 times consecutively then 3 or 4 times after that only missing it twice. About the link for the training system it did not work can you resend that. I really appreciate you guys responding

    • ANSWER:
      You can't MAKE a horse jump something, he has to be capable of doing so. The more he jumps a variable height, the more muscle he'll build up. As long as he is capable of jumping 4' and not hurting himself then I would say to stick with that until he can do a full course (at least 8-12 fences) or more without hitting them.

      There are quite a few things you have to take into consideration when free jumping a horse. The biggest being that they have to take off on their own and find the right spot before the fence... this can prove very difficult for some horses. Take off distance plays a big roll in height and roundness over a jump. If your horse jumps too close he's likely to take the jump down with his front end or even pull a rail with his hind feet. If he jumps from too far away he jumps flat an is likely to go through the jump rather than over it.

      Another thing to consider is his age, he's only 6. That is still quite young for a jumper. Most horses don't completely mature physically until at least 5 years old and bigger, heavier breeds (like warmbloods and friesians) don't fully mature physically until 8 years old. I would consider backing off with him until you either have him checked out to be 100% sure he's done growing and his joints are closed or until he's older. If you want him to jump higher, give him time.

      As for ways to help him improve (I'm assuming you mean his form)... Grid work, bounces and 1-2 stride in and outs with varying heights and oxars. This is good for improving his form and helping him to figure out his stride because if he's off at all he'll take down the fences... or refuse if he thinks it's too dangerous.

  28. QUESTION:
    got a couple questions about weight lifting?
    ok so, im trying to build muscle mass. iv'e heard that lifting a lot of weight with only a couple of reps is a good way to build muscle mass. i also heard that using negative weight (for example, doing a bicep curl with a free weight and going slow on the way down and fast on the way up) i also heard that eating small snacks all day is a good way to ingest a lot of calories. does it matter what you eat all day or are there certain foods to eat? what do you think of these methods and can you give me any other suggestions to put on muscle?

    • ANSWER:
      Lifting 3 set, 8-10 reps is the typical ratio for building muscle. Be sure the weight you lift is enough that you are exhausted when you are done.

      Yes, you should return to the beginning point just as slowly as you raised the weight and use controlled movements at all times. Three to four seconds is a good estimate on time on each phase of the lift and they should take equal amount of time.

      Eating 5 or 6 small meals a day will keep your body fueled all day and keep your body fooled into thinking there is a constant source of fuel. Do not look at a lot of calories but calculate your Basic Metabolic Rate and this will tell you the minimum calories to just make your body function. Add 500 calories to that number and spread it out over the day. More mass requires more protein, about 1gm of protein for each pound of body weight. Watch the fats and carbs give you long term energy and do not starve yourself of carbs if you want to add bulk and still lift weights. Foods, the more natural the better; fresh vegetables and fruits, whole grains, lots of water. Avoid highly processed foods and sugar fill drinks or soda.

      Can't give you any other ideas as I do not know what you have tried already or what you want to accomplish. Generally the problem is related to diet and the exercise routine and how you do it. There are a lot of correct ways to do things and lots of theories. Pick one that makes sense and stick to it for at least 6 months and re-evaluate the results. My only work of caution is that if you are still young your body may not increase as much as you would like. Give it time, puberty is different in each of us so keep a good routine and when your body kicks in you will see the results.

  29. QUESTION:
    recovering a eating disorder. help get back metabolism?
    ok well, first got anorexia when i was 11. lost alot of weight, went to the hospital and got back to a healthy weight. for the past 6 years its kinda been on and off (never as low as it was when sent to hospital though).

    BUT now i really want to get better. i don't want to think about it anymore. i have a reason to get better. i am planning to go to a language school in Japan in a month. so i need to get my metabolism back up so i can be more normal and not worry.

    and when in Japan i am NOT going to be counting calories anymore. but i also don't want to gain 20 or more pounds because im eating more alot more calories (yeah you gain weight be eating more calories but thats why im trying to boost my metabolism so it wont be so bad)

    so i have been adding 100 calories every 2 weeks for about 2 months now. my mom is helping me (she knows i want to gain weight slowly) and she is making it so if i gain weight we don't add calories that week. and if i lose/stay the same we add more. at first didn't gain anything. then there was a week where gained 8 pounds. and now for the past 4 weeks have checked my weight twice and both times gained 1 pound.
    i have also been doing 10 min of walking (i know not much) and weight lifting every other day. im hoping to gain most of the weight in muscle. so in these 2 months have gained 10 pounds (little fast for me but im taking it ok).

    so anyways my questions are......

    will my metabolism ever speed up again?

    if so how can i get my metabolism back to higher rate?

    do you think that at least some of the weight i gained was muscle? (REALLY want some muscle again) since have heard it take a long time to gain muscle.

    will the gaining weight stop at some point? (yeah i know muscle weighs alot too. just wondering if will stop gaining weight thats not muscle)

    i have also heard you gain alot of weight and get kinda "fat" when you recover anorexia. but is there a way not to gain alot of weight? yes some. just not to end up "fat"?

    will my metabolism ever get up to around 1800 calories a day and not gain weight?

    what some good ways to get muscle other then dumbbells? and what are some places that would be good to build muscle? (like arms, legs so on)

    at the moment im eating 1400 calories a day.
    exercise a little every other day.
    eat every 3 hours.
    drinking more water.
    eating healthier. lots of fruit, protein, fat free dairy, kinda meh on veggies, and not so great on whole grain (can't help what parents buy) but still eating bread and stuff.

    and am just under 5 foot, 90 pounds (yes still trying to gain some weight. aiming to be around 100), 17 year old, female.

    so any suggestions on how to boost metabolism and not bloat up like a balloon when in Japan is appreciated. thanks!!

    P.S. sorry its so long.

    • ANSWER:
      Your metabolism is like a fire. Food just gives it fuel. Overeating and starving is what causes it to slow down again.

      Muscle is heavier than fat, surely you've gained muscle since you started recovering.

      Normal calorie intake is between 1,500 and 2,000 calories. You will not gain weight if you eat within that range, as your body is burning 1,500 calories on its own each day.

      It sounds like you are eating a fair diet, you'll need to incorporate more veggies in but for now you're doing great, I'd up the calorie intake by 100 calories.

      Congrats on trying to recover, be strong. You can overcome this.

  30. QUESTION:
    Help get back metabolism?
    ok well, first got anorexia when i was 11. lost alot of weight, went to the hospital and got back to a healthy weight. for the past 6 years its kinda been on and off (never as low as it was when sent to hospital though).

    BUT now i really want to get better. i don't want to think about it anymore. i have a reason to get better. i am planning to go to a language school in Japan in a month. so i need to get my metabolism back up so i can be more normal and not worry.

    and when in Japan i am NOT going to be counting calories anymore. but i also don't want to gain 20 or more pounds because im eating more alot more calories (yeah you gain weight be eating more calories but thats why im trying to boost my metabolism so it wont be so bad)

    so i have been adding 100 calories every 2 weeks for about 2 months now. my mom is helping me (she knows i want to gain weight slowly) and she is making it so if i gain weight we don't add calories that week. and if i lose/stay the same we add more. at first didn't gain anything. then there was a week where gained 8 pounds. and now for the past 4 weeks have checked my weight twice and both times gained 1 pound.
    i have also been doing 10 min of walking (i know not much) and weight lifting every other day. im hoping to gain most of the weight in muscle. so in these 2 months have gained 10 pounds (little fast for me but im taking it ok).

    so anyways my questions are......

    will my metabolism ever speed up again?

    if so how can i get my metabolism back to higher rate?

    do you think that at least some of the weight i gained was muscle? (REALLY want some muscle again) since have heard it take a long time to gain muscle.

    will the gaining weight stop at some point? (yeah i know muscle weighs alot too. just wondering if will stop gaining weight thats not muscle)

    i have also heard you gain alot of weight and get kinda "fat" when you recover anorexia. but is there a way not to gain alot of weight? yes some. just not to end up "fat"?

    will my metabolism ever get up to around 1800 calories a day and not gain weight?

    what some good ways to get muscle other then dumbbells? and what are some places that would be good to build muscle? (like arms, legs so on)

    at the moment im eating 1400 calories a day.
    exercise a little every other day.
    eat every 3 hours.
    drinking more water.
    eating healthier. lots of fruit, protein, fat free dairy, kinda meh on veggies, and not so great on whole grain (can't help what parents buy) but still eating bread and stuff.

    and am just under 5 foot, 90 pounds (yes still trying to gain some weight. aiming to be around 100), 17 year old, female.

    so any suggestions on how to boost metabolism and not bloat up like a balloon when in Japan is appreciated. thanks!!

    P.S. sorry its so long.

    • ANSWER:
      Only movement, exercise boost metabolism.
      You need the help of a good dietitian, you shouldn't be battling with this alone.
      See your doctor, explain your feelings and worries.
      There are all sorts of tips on the internet, too many to list.
      Get professional help. Cognitive Behavioural Therapy could help.
      Think about going to a gym, the fitness instructor can help with diet and exercises.

      And well done for getting this far, I know it wasn't easy. You are lucky to have your mom helping.

  31. QUESTION:
    help get back metabolism?
    ok well, first got anorexia when i was 11. lost alot of weight, went to the hospital and got back to a healthy weight. for the past 6 years its kinda been on and off (never as low as it was when sent to hospital though).

    BUT now i really want to get better. i don't want to think about it anymore. i have a reason to get better. i am planning to go to a language school in Japan in a month. so i need to get my metabolism back up so i can be more normal and not worry.

    and when in Japan i am NOT going to be counting calories anymore. but i also don't want to gain 20 or more pounds because im eating more alot more calories (yeah you gain weight be eating more calories but thats why im trying to boost my metabolism so it wont be so bad)

    so i have been adding 100 calories every 2 weeks for about 2 months now. my mom is helping me (she knows i want to gain weight slowly) and she is making it so if i gain weight we don't add calories that week. and if i lose/stay the same we add more. at first didn't gain anything. then there was a week where gained 8 pounds. and now for the past 4 weeks have checked my weight twice and both times gained 1 pound.
    i have also been doing 10 min of walking (i know not much) and weight lifting every other day. im hoping to gain most of the weight in muscle. so in these 2 months have gained 10 pounds (little fast for me but im taking it ok).

    so anyways my questions are......

    will my metabolism ever speed up again?

    if so how can i get my metabolism back to higher rate?

    do you think that at least some of the weight i gained was muscle? (REALLY want some muscle again) since have heard it take a long time to gain muscle.

    will the gaining weight stop at some point? (yeah i know muscle weighs alot too. just wondering if will stop gaining weight thats not muscle)

    i have also heard you gain alot of weight and get kinda "fat" when you recover anorexia. but is there a way not to gain alot of weight? yes some. just not to end up "fat"?

    will my metabolism ever get up to around 1800 calories a day and not gain weight?

    what some good ways to get muscle other then dumbbells? and what are some places that would be good to build muscle? (like arms, legs so on)

    at the moment im eating 1400 calories a day.
    exercise a little every other day.
    eat every 3 hours.
    drinking more water.
    eating healthier. lots of fruit, protein, fat free dairy, kinda meh on veggies, and not so great on whole grain (can't help what parents buy) but still eating bread and stuff.

    and am just under 5 foot, 90 pounds (yes still trying to gain some weight. aiming to be around 100), 17 year old, female.

    so any suggestions on how to boost metabolism and not bloat up like a balloon when in Japan is appreciated. thanks!!

    P.S. sorry its so long.

    • ANSWER:
      The best long-term way to have a strong, healthy metabolism is to exercise each muscle group with various resistance exercises twice per week (while eating sufficient *quality* protein/nutrients to feed them). Healthy, strong muscles burn quite a few calories 24-7, even at rest. *You don't need big muscles to get this benefit, only healthy ones* (lean, thinner muscles are more attractive anyway). :)

      Regularly drinking (no-sugar) tea throughout the day boosts metabolism (green or black tea is fine). It also has other health benefits as well.

      Taking a TOTAL of 400-600mg of ascorbic acid (vitamin C) throughout the day at meal intervals has been shown to boost metabolism by noticeable margins (I usually pop a 125mg ascorbic aid (vitamin C) gummy with each meal throughout the day...for 3-4 total taken daily). It also has other health benefits as well.

      I practice each of those 3 items I mentioned above, have a lean/toned 12% fat-to-muscle ratio at age 45(!), and can eat over 3000 calories a day without any fear of gaining weight whatsoever.

      Give your body what it needs (exercise+nutrition) and it will reward you accordingly.

  32. QUESTION:
    Recovering a eating disorder. help get back metabolism?
    ok well, first got anorexia when i was 11. lost alot of weight, went to the hospital and got back to a healthy weight. for the past 6 years its kinda been on and off (never as low as it was when sent to hospital though).

    BUT now i really want to get better. i don't want to think about it anymore. i have a reason to get better. i am planning to go to a language school in Japan in a month. so i need to get my metabolism back up so i can be more normal and not worry.

    and when in Japan i am NOT going to be counting calories anymore. but i also don't want to gain 20 or more pounds because im eating more alot more calories (yeah you gain weight be eating more calories but thats why im trying to boost my metabolism so it wont be so bad)

    so i have been adding 100 calories every 2 weeks for about 2 months now. my mom is helping me (she knows i want to gain weight slowly) and she is making it so if i gain weight we don't add calories that week. and if i lose/stay the same we add more. at first didn't gain anything. then there was a week where gained 8 pounds. and now for the past 4 weeks have checked my weight twice and both times gained 1 pound.
    i have also been doing 10 min of walking (i know not much) and weight lifting every other day. im hoping to gain most of the weight in muscle. so in these 2 months have gained 10 pounds (little fast for me but im taking it ok).

    so anyways my questions are......

    will my metabolism ever speed up again?

    if so how can i get my metabolism back to higher rate?

    do you think that at least some of the weight i gained was muscle? (REALLY want some muscle again) since have heard it take a long time to gain muscle.

    will the gaining weight stop at some point? (yeah i know muscle weighs alot too. just wondering if will stop gaining weight thats not muscle)

    i have also heard you gain alot of weight and get kinda "fat" when you recover anorexia. but is there a way not to gain alot of weight? yes some. just not to end up "fat"?

    will my metabolism ever get up to around 1800 calories a day and not gain weight?

    what some good ways to get muscle other then dumbbells? and what are some places that would be good to build muscle? (like arms, legs so on)

    at the moment im eating 1400 calories a day.
    exercise a little every other day.
    eat every 3 hours.
    drinking more water.
    eating healthier. lots of fruit, protein, fat free dairy, kinda meh on veggies, and not so great on whole grain (can't help what parents buy) but still eating bread and stuff.

    and am just under 5 foot, 90 pounds (yes still trying to gain some weight. aiming to be around 100), 17 year old, female.

    so any suggestions on how to boost metabolism and not bloat up like a balloon when in Japan is appreciated. thanks!!

    P.S. sorry its so long.

    • ANSWER:
      Fire balls./ look them up. they are expensive but thats why they work.
      good luck. =]

  33. QUESTION:
    is this a good teen diet?how much should i do on the calories?
    Rules to Follow - teenage diet plan
    The teenage weight loss plan makes it clear what to do:
    Follow Height/Weight Charts to Help Set Goals and Monitor Weight Loss

    Eat a Balanced Diet

    Lose Weight Mostly by Burning Extra Calories...Which Means Exercise!

    Go to Bed at the same time and Sleep 6-8 Hours Every Night

    Drink More Water
    Rules Not to Break - teenage diet plan
    The teenage weight loss plan clearly outlines things that can ruin your dieting efforts:
    Never Lose More Than 2 Pounds per Week

    Never Lose Weight by Eating Fewer Calories without Exercising

    Never Limit or Completely Avoid Eating any Food Group

    Say No to Fast Foods (at least most of the time say no)

    Don't Fast or Skip Meals -- The Best Way to Lose Weight is to Eat 5-6 Meals Everyday

    Don't Let Emotions Drive You to Eat
    The Simple Steps - teenage diet plan
    There are only four steps to complete when on the teenage weight loss plan:
    Exercise
    This is in addition to any physical activity you do during school. You need to combine some form of aerobic exercises with resistance training. This is the best thing for growing bodies.

    Your muscles will become tone and "tight." The more tone your muscles are the more you can control your weight and prevent weight gain.

    Here are some examples:

    Walk with wrist and ankle weights 4-5 times per week for 45 minutes. Walk up hills as your conditioning improves.

    Aerobic class with wrist and ankle weights 3-4 times per week for 30-40 minutes.

    Swimming organized laps 4-5 times per week.

    Circuit Training with Resistance Bands.

    Supervised strength building routine using free weights and machines followed by 1-2 mile jogs, 3-4 times per week.

    Eat a Balanced Diet and Slowly Reduce Calories
    Reduce your calories by 5% of your normal caloric intake for two weeks. Then reduce your calories by 10% for one week. End with a 15% reduction in your daily calories for one week. That's a total of 4 weeks of a reduced calorie diet.

    Continue exercising and monitor your weight loss. Never lose more than 2 pounds per week. Add calories back to your diet as needed to stay below 2 pounds of weight loss per week.

    Never try a low Carb diet, low Fat diet, or any diet that severely limits one food group.

    Go on a Diet Holiday
    Every 5th week of dieting, when you're trying to lose weight, stop the calorie reduction and start eating the amount you normally would, but following a more balanced diet.

    Continue exercising during the Diet Holiday.

    Do this for one week and then restart the 4 week calorie reduction plan. Like before, start by reducing your calories by 5% of your normal intake for two weeks, followed by 10% for one week, and then ending with the maximum reduction of 15% for one week. Now repeat the Diet Holiday again.

    Follow the Diet Cycle
    In case you didn't notice, it's a diet cycle that you're following. You gradually reduce your calories from 5% to 15% of your normal intake over 4 weeks and then start a one week Diet Holiday. Repeat the process until you reach your ideal weight.

    That's it! And, yes, it's that simple. Tone (and maybe build) your muscles, slowly reduce your calories over 4 weeks eating a balanced diet, and end the cycle with a one week Diet Holiday (but keep exercising).

    __________________________________________________________
    Ok How it says Diet Holiday...
    How much should i have the first week, then how many should i go the second week?
    Please Give Me A Estimate On How many calories i should do a week,
    i am willing to make this a LifeStyle Change..
    I just wanna know about the diet holiday is confusing..ish..but understandable enough...How much excerise do u suggest daily?
    =]give me some tips!!! ANything!!!
    P.S. i dont wanna go too low on calories that'll put my weight loss into starvation mode, but i want enough so i'll still be losing ATLEAST a lb a week, two lbs a week would be great!
    Stats:
    I am 140lbs.
    5ft 3inches.
    and 15. Please Dont Say dont need to diet, i started losing weight in dec...and i think i had way to less calories and may have screwed up a little there..IDK coz i didnt count calories..i just tried...smaller..less..a..day..And i went from 173...to this(140-139lbs)
    Anyways, ADVICEADVICE
    GOOD ADVICE
    Thanks people[=

    • ANSWER:
      It is good that you are choosing to lose weight by exercising and not by starving yourself, but you still have to be careful not to over-exercise or under-eat.
      A 15 year old teenage girl should be getting 2000-2500 calories each day to maintain a healthy weight and a 15 year old boy even more, so I guess that's what you should have on diet holidays... But it all depends on you as an individual and on your circumstances and lifestyle.
      Make sure you're getting lots of your calories from carbohydrates to fuel you for the extra exercise, and have more protein to help with cell repair and growth after strength-building exercise.
      I really recommend that you talk to a health professional about this programme before you start it to make sure that you're not harming your future self... at the very least, check up with your parents :)

      Good luck, I hope that you feel happy and confident in your body very soon...

  34. QUESTION:
    What weight routine should I do?
    I have a bench and I have the leg lifters. I have a barbell and 2 dumbells. I have 50kg in free weights NOT including the weight of the bars.

    I know what exercises I should do but I want to build alot of muscle AND tone up real good.

    And with my abs, what exercises are best to get toned, massive abs. I have a very fast metabolism so it will not be hard for me to get big abs.

    What days should I workout and what muscle group on which day.

    At the moment I am doing 1 day workout, 2 days rest. The reason I do this is because on that 1 day I spend 2 hours working out and I work out every muscle group. It does show gains but I was wondering if there was a better way to do this.

    I have a mate who works out every day but he has 1 day heavy weights for building muscle and 1 day light weights to tone up.

    What do you guys reckon is a good workout routine that will get me big and toned.

    • ANSWER:
      you need to split your routine in half. workout every other day and train half body on day 1, other half on day 2. or you can split it further and train groups so you are lifting 4 days a week but only training each body part once per 6 days.. 2 hour sessions are too long. your energy levels cannot be sustained for 2 hours, and besides, nobody should be training that long. it gets stale very quickly.. keep it to 45 minutes, lift like crazy, don't waste time, then be done and get out.. it will keep you fresher in the long run and you will have better workouts. the whole light weight for tone, heavy for size is somewhat true, but through experience, i never weight trained for tone.. tone and definition is best achieved through cardio and diet.. weight training is meant to build muscle. lets keep it that way. sets should be between 6-10 reps per set. lower rep sets with heavier weight like 3-6 reps will develop strength. 8-12 reps is best for building muscle size. i always liked to lift in the 6-10 reps area for most compound lifts.

  35. QUESTION:
    How should I eat before and after working out?
    Should I eat carbs before working out like pasta and breads, and than waiting an hour to digest? Should I eat protein afterwards? What kinds of foods are good with proteins like low fat chips or something tasty. Can I eat a regular meal at night if I work out earlier in the day like a steak or something and regular meats like grilled chicken and vegetables like green beans and corns. I don't like fruit, but drink a lot of orange and apple juice. How do I combine a workout routine with an electronic treadmill, an exercise bike, and a cheap bench press? How should I start my reps for a beginner on a bench press. I'm 175, chubby, not fat, and 5 ft 7 inches tall and age 26 male. I used to go to the YMCA a couple years ago, but I have access to free equipment now,and the Y was expensive. Never have been consistent at working out. My goal is to get a 6 pack, but not bee too skinny, and work all muscle groups on the bench press while using the cardio equipment I have. Any information about this will be helpful. I've cut back a lot of fast food, and I do eat pasta and vegetables, and soups, and drink orange juice and apple juice. I want to make this routine as simple as possible and take it one step at a time because I get busy sometimes with other things, just as long as I build muscles and work cardio the proper way. Thanks.
    Want to make sure to get a proper beginners routine for exercise bike, treadmill, and cheap bench press that goes up to 150 pounds with a leg attachment at the end. The treadmill doesn't have an incline option, but it does have a rolling hill option. The treadmill and the bike cost 200. The bench press was like 100, but is decent, and the proper foods.

    • ANSWER:
      Yes you must eat carbs and proteins before workout and after workout..Your body needs energy to lift! no carbs, means your body will enter catabolic state (muscle feeder) wish will consume mucle for energy (dont want that!! you want to grow, not loose muscle)..
      One hour prior workout take 30grm of Proteins along with 35grms of carbs..Post workout meal (the most important meal of the day) take 45grms proteins along with 50grm carbs (failing to do so you will loose muscle instead of growing) muscle is hungry you must feed it.
      Visit bodybuilding.com lots of good sources

  36. QUESTION:
    Does working out on a healthy diet mean NO ice cream EVER!?
    Well, I have been almost Dairy Free for the past few weeks despite Fat-Free skim milk.

    I've been working out for lean muscle building, but I was wondering if having an occasional ice cream cone could affect that days workout, or ruin my diet completely for a few days.

    I don't want to do something stupid, I'm 17, and I really haven't had any sweets for weeks and I'm proud of it. But I don't like avoiding social occasions just to avoid dairy.

    My metabolism is really fast, by the way, so fat doesn't usually stay so easily in me.

    Should I avoid the ice cream altogether? Is it even worth eating if I want to build lean muscle?

    • ANSWER:
      If you burn it off, it really doesn't make a difference. That simple. Even if you DON'T burn it off, you're probably in shape enough that the occasional cone doesn't make a difference, especially since you haven't been eating sweets anyway. I lost a little weight recently and I'm pretty happy, and I had plenty of cookies, ice cream, and chocolate for the both of us. lol

  37. QUESTION:
    Need help with my week arms.?
    So here it is. I'm 17 years old turning 18 and my arms are like tooth picks. I have ok legs i mean they are fine. But when it comes to push ups i do like 10 then my arms feel so heavy and i can bearly pick up a glass of milk to drink it. Now what does this mean.. Are my arms just tired and want a break or is it that if i do so much that just die on me? Does that mean im building muscle or not? Also are there free easy ways to get biggers arms. Cause i want to join the Air Force. I can run and do crunches just fine. I have abs and ok legs. So if anyone could help me bigger arms FAST before the end of my senior year that would be help. SO PLEASE!!! I want to just to pure human work out not weights if that is possiable but im willing to do anything. Thanks :(

    • ANSWER:

  38. QUESTION:
    Help making an exercise schedule?
    I'm about 13 and 7 months, and I need help making a daily exercise schedule. I'm free after school from like 4-7pm, and need some ways to become stronger, faster, and more energetic. Weekends is usually all day free too btw.

    So, like can someone help me make a schedule that has a mix of strength building, muscle building, and cardiovascular exercising?

    • ANSWER:
      well if you have a bike or can go for walks maybe with a friend or if you have a dog that's great for cardio workouts. as far as strength training get the lightest weights possible to work with. Ask a parent about going to a gym maybe. I see teenagers there with their parents all the time. Just take it easy and work your way up always stretch before and after a workout and don't get carried away with it. It's good to be healthy but I don't think you need a daily routine maybe something 3 to 4 times a week.

  39. QUESTION:
    Is there no entry level or middle ground to working out/eating right/getting fit?
    I really want to start building some muscle and endurance and burning off a bit of fat (I'm not actually fat but I feel like I've neglected my body by not doing much with it) but everywhere I look people are just way too hardcore and it psyches me out. I'm 18, 6'2", about 200 lbs. I can't afford a gym membership but I have access to a really old exercise bike, a set of those bowflex adjustable weights and one of those large inflatable exercise balls.

    What I'd really like to do is slowly start training my strength, endurance and flexibility (I haven't been able to touch my toes... ever. Even when I was a 5-year-old) while building up to a healthier lifestyle. My problem is my limited access to equipment (as posted above) and the fact that it's very hard to change my diet because, for some reason we've never been able to figure out, I haven't been able to stomach most foods since I was a 2 year old. Not that my body rejects them but I can't get past the chewing and eating stage- I'm turned off by a nearly all-encompassing variety of tastes and textures (and by that I mean a majority of them induce a heavy gag reflex or even full vomiting immediately), and my diet mainly consists of carbohydrates. I eat no meat, sometimes I'll eat corn or mashed potatoes, and the only fruit I can eat (on a good day) is an apple. I do eat yogurt but only if there are no chunks of actual fruit or anything in it, and I can't do most tropical flavors (mango, papaya, etc.). I've tried integrating eggs into my diet but that failed; I can take the taste but the texture is one of the worst things I've ever tried to put in my mouth. It's not for lack of trying- I've spent over a decade-and-a-half now trying to widen my diet, to no avail 97% of the time.

    My question basically is, how the hell do I get into this if it seems like all the odds are stacked against me? My diet consists of probably 2200-2300 calories of mostly carbs per day, cereal, bread, etc. without much snacking (although I do eat a lot of completely plain popcorn, no butter and a very small bit of salt) or anything like that. I have a ton of free time but not much space either. I'm at my wit's end- can you offer any assistance?

    PS- for the past few months I've been trying to follow an HIIT routine for the exercise bike but I wasn't progressing fast at all (didn't have the muscle) and although it worked for burning off fat I didn't feel like I was following the program right and I dropped off of it. I'm definitely open to things like that, and if the pace I was going at (increasing it by a minute every week and a half) is passable I can pick it back up.

    • ANSWER:
      Burning up calories became child's play for me when I started experimenting with acai berry. I realize they say that pills don't work, nevertheless they sure worked for me, and they have been showcased on the Rachael Ray Show too. There is a free trial happening at the moment at http://dapows.bestslimming4you.info , try it out, why not?

  40. QUESTION:
    What would be the most suitable protein supplement for my circumstances?
    I'm normally quite involved in my fitness. I have always been carrying some extra fat, but nothing dangerous or limiting. I'm male, about 5'10", 212lbs. I just turned 18 and I have always been on the larger-side of the build of my peers. I have recently gained an extra 10lbs-ish due to a 2-week period of inactive laziness. I've completely turned around, though, and am on a circuit-strength-training routine, involving core training, and exercises like jumping jacks, calisthenics, skipping and running (jogging, sprinting, hills, etc). I balance it so that on days that I am not doing my circuit training I am exercising with the said cardiovascular and anaerobic exercises. I also designate rest days to allow healing and growth. I am also stretching daily. My diet has changed, and I am eating more or less 6 small-ish meals a day, rather than 3 large ones. I am getting to bed before 10:00pm each night and I am gradually balancing my schooling with my new life of fitness.
    With these details out of the way, I bring myself back to the question I now have: "What would be the most suitable protein supplement for my circumstances?"
    For the record, I have quite a significant amount of muscle-weight. I am a very strong individual, and so I realize that I should only be focusing on cutting-fat, as the muscle is already underneath, 'waiting' to be seen. However, rather than focus on just fat-loss, I want to embrace rapid muscle growth (be it by mass or strength) to further produce results, as well as to help with my dieting. In other words, I want a protein supplement that will help me produce lean-muscle faster than I would without the help. However, I do not want to be gaining 'water-weight', which can happen quite often enough with certain supplements like creatine.
    I know a fair amount when it comes to metabolism, heart rates, biology (at a molecular level) and exercise science in general (kinesiology), and from what I know, I think that I need a protein supplement that will provide me with the right amino acids to centralize on muscle growth and repair, as from what I understand, those same types of peptides will be digested and contribute to me feeling more 'full', helping me adjust to my 6-small meals a day.
    I have looked into something called AMP Whey Protein, by GNC, and it seems pretty good, though I would love to have some other opinions.
    Please tell me what you would recommend, and please feel free to share some of your own experiences with different supplements and what you thought about them. Much thanks in advance!

    • ANSWER:
      Protein powder is protein powder. The small differences between casein and whey and not worth the paralysis the analysis might cause.

      Stay away from GNC. WAYYY overpriced. Buy off the internet. trueprotein.com is great

      You have to make a decision. Cut or add lean mass. Remember, we gain muscle better at lower bodyfat ranges. If you're above 15%, I say cut.

  41. QUESTION:
    lower back cracking during sit ups?
    I'm 20 years old, 5'6 and weigh 140 lbs. A few weeks ago I decided to try to build some muscle and lose some pudge I've been retaining (not fat, just out of shape) and hoping to get a flat stomach/six pack. I have free weights and have been working my arms and chest, but the only thing I can think to do for my stomach is sit ups.

    The problem is, whenever I do a sit up, my lower back cracks in 1 place. It isn't painful or anything like that, just feels weird. It makes it so I don't actually want to DO my sit ups because I feel like that can't be a good thing and its mildly uncomfortable.

    Are there any other ways I can work my abs?

    Also, about my diet, I've cut out High fructose corn syrup, all soda, fast food, and anything generally unhealthy. Like I said before, I'm not fat so an intense diet isn't entirely necessary but I've been doing well I think with the foods I'm eating. My concern is that the foods I HAVE been eating (veggies, water, maybe some chicken, special k cereal) isnt really conducive to gaining muscle. I don't work out hardcore (4 days a week) so I dont THINK that I should be drinking things like protein shakes as that will only make me gain fat. Does anybody also have diet suggestions for me?

    Thank you for the answers. I appreciate it.

    • ANSWER:
      Cant help you with the your lower back cracking, I actually came across this as i was trying to find out what it is! But there are many other ways to work your abs http://exercise.about.com/od/abs/ss/abexercises_10.htm some basic exercises there. If your anything like me only a full sit up will make your back crunch so different ab exercises like legs raises and flutter kicks wont cause any discomfort. If your after a flat belly, lower stomach exercises probably best as usually most ignored and that's where the extra food and will show :P
      As for your diet you seem to have the right idea, try not to eat anything with modified maize starch in as well as High fructose corn syrup. Aim for 5 to 8 portions of fruit and veg, 8 to 10 glasses of water and try and get your protein from the highest quality food. for example salmon has better quality protein than say beef. http://www.bodybuilding.com has allot of good articles about protein intake and diet in general when working out. Search the net for a copy of elite combat fitness, its an exercise dvd the best one I have come across. failing that run play basketball swim go rock climbing just do something that will work your core. An extremely hard ab exercise which requires no movement is the plank aim for 2 minutes at least, that will give you a solid core!

  42. QUESTION:
    Bench pressing question?
    So I'm trying to build my biceps fast. I use machines and free weights, but I have a question about bench pressing. I used to bench press 70-80 pounds while lying down on the bench, but a guy at the gym showed me a good way of working your upper chest while bench pressing, which is doing presses, but with the bench higher at the 5th level (I hope you know what I mean). I feel a good burn in my upper body, but I'm not sire how effective it is on my biceps. I recently started this work out. When I do it this way, I only press 60 pounds, so I'm guessing my muscles aren't getting a big work out. Any tips of information you can give me?

    • ANSWER:
      Bench pressing doesnt work your biceps as much as it does for your triceps and chest. If you want to work you biceps try curling with an EZ bar or seated concentration curls.

  43. QUESTION:
    Smart Yahoo Peopl, Please Help?
    Hi my names Jeff, im 21, 5'8", 165lbs. excersize regulary./cardio and strenth training. i smoked and chewed for 4 years and quit 7-8 months ago. I've been on and off depression meds since i was 15.. Im not alregic to anything, and have no health issues. the last time i went to the doctor and told him about this, all he did was re-perscribe some depression meds.. they even hooked me up to an EKG machine, but said my heart was healthy and workin normal. the problems that i will be explaining I've had my whole life, and they've contributed to extreme anxiety, and freezing up when speakin around others, in the classroom reading and even recently around my family. its so embarassing, it really has wrecked my life and im resorting to yahoo answers for a last resort. I know there are many smart people out there and im hoping someone may be able to help.. ive been having problems breathing, holding a deep breathe hurts, When I speak vocally I can't really say more than a few words without my lungs being exausted, the air seems to escape very quicky through my mouth when speaking,and i have to breathe...the air escapes faster with certain words and sounds than others, and i can say some more clearly and some sounds are hard for me to say crisp because the air slips out so fast. . My upper back muscles have been hurting, and the more i stretch my upper back it feels good but kinda hurts at same time. They are getting sore now from really stretching those muscles hard.,still having irritating pain and discomfort when i move my back side to side. When I drink soda it gets hard to breathe and to catch my breathe, even harder than it is normally When i drink more water its easier to breathe a bit. but doesnt help all that much more.. my heart always feels heavy in my chest, and pounding hard most of the time. Only time i feel a lil normal and can talker normal is when i awake from sleep for about 20-30 mins. Then mild anxiety rolls thru me.. prolly 2-5 at all times, and gettin around 7-10 when around alot of people. Ive been drinkin alot of alcohol and thats the only way to kill the anxiety.. I've been exercising alot latey and I've been jumpin jump rope to getmy heartrate up, and build up stamina, but i can only excersise so much and its not helpin to much with the anxiety or ability to help me speak better/clearer/more without needin a breathe.. this **** is wreckin my life, anyone have any idea whats goin on?? If you guys have anyquestions email me or reply a post, and maybe someone can help mentor me through this.. there has to be something wrong or a way to get thru this. i wanna be a healthy person and live a normal life anxiety free without meds. i just dont know where to start, anyone with any ideas i would greatly appreciate the feedback. Thanks guys, and godbless
    10 seconds ago - 4 days left to answer.

    • ANSWER:
      1. Get lots of sleep. This may not sound like much, but in order to maintain a healthy body, you'll need 8-10 hours of sleep every day. This keeps you awake and alert, so you don't have to drink caffeine and sugar-loaded energy drinks. If you have early school times, go to sleep earlier on school nights.
      2. Laugh and smile! Smiling a lot makes your face look younger and it feels great. A lot of people eat way too much when they are upset. If you laugh a lot, it has been scientifically proven to keep you healthier.
      3. Do nothing. Staying in a dark, quiet place without having any stressful thoughts for about ten minutes will leave you feeling refreshed. If you just relax, you will feel better and probably keep feeling good through the day. Just do this a couple of times a day.
      4. Drink water! Good old H2O is key in making you run throughout the day. Try drinking 8 eight-ounce glasses of water each day. It helps you re-energize and keep going. Not drinking enough fresh water leads to acne, headaches, and even dehydration. Do this, and you'll stay in good condition.
      5. Stretch! It feels great! From when you wake up in the morning, to your gym class, this easy form of muscle exercise warms you up and makes you more flexible. If you continuously stretch each day, you will end up being really flexible and nimble. It keeps you running longer and gives you strength.
      6. Run and jog! I'm not saying run five miles, but jogging or running for about 10 minutes at an easy pace definitely will keep you in shape. Try jogging for about 10 minutes 2 times a week. It will keep your muscles strong and fit every day. Don't ever run for an hour and then suddenly stop and sit on the couch for another hour. This will give you terrible cramps and will make it so it hurts to walk the next day. Slowly kick down the pace to a walk, and take deep breaths. Running will get you that A in gym class, trust me!
      7. Challenge yourself. If you got 10 push ups as your maximum, try going for 12! Little challenges like this keep your body nice and fit.
      8. Do something you love. Play with a pet, go swimming, or jump on a trampoline! Doing things you love to do keep you in a good mood, and make you happier. If you had a bad day at school, ride a bike and take out your anger. Not only is this fun, but it lets you be yourself for awhile. Try it!
      9. Feel good about yourself! There is always going to be someone in the room who does at least one thing better than you, so don't compare yourself to other people! Find things you are good at, and use your talents!
      10. Accomplish something. This will make you feel victorious! Performing a song or using your talents to amaze someone else makes you feel great!

      Tips

      * These are just a few ways to maintain a healthy body! Look on other sites or books for many other ways!

  44. QUESTION:
    Smart Yahoo People, Please Help Me?
    Hi my names Jeff, im 21, 5'8", 165lbs. excersize regulary./cardio and strenth training. i smoked and chewed for 4 years and quit 7-8 months ago. I've been on and off depression meds since i was 15.. Im not alregic to anything, and have no health issues. the last time i went to the doctor and told him about this, all he did was re-perscribe some depression meds.. they even hooked me up to an EKG machine, but said my heart was healthy and workin normal. the problems that i will be explaining I've had my whole life, and they've contributed to extreme anxiety, and freezing up when speakin around others, in the classroom reading and even recently around my family. its so embarassing, it really has wrecked my life and im resorting to yahoo answers for a last resort. I know there are many smart people out there and im hoping someone may be able to help.. ive been having problems breathing, holding a deep breathe hurts, When I speak vocally I can't really say more than a few words without my lungs being exausted, the air seems to escape very quicky through my mouth when speaking,and i have to breathe...the air escapes faster with certain words and sounds than others, and i can say some more clearly and some sounds are hard for me to say crisp because the air slips out so fast. . My upper back muscles have been hurting, and the more i stretch my upper back it feels good but kinda hurts at same time. They are getting sore now from really stretching those muscles hard.,still having irritating pain and discomfort when i move my back side to side. When I drink soda it gets hard to breathe and to catch my breathe, even harder than it is normally When i drink more water its easier to breathe a bit. but doesnt help all that much more.. my heart always feels heavy in my chest, and pounding hard most of the time. Only time i feel a lil normal and can talker normal is when i awake from sleep for about 20-30 mins. Then mild anxiety rolls thru me.. prolly 2-5 at all times, and gettin around 7-10 when around alot of people. Ive been drinkin alot of alcohol and thats the only way to kill the anxiety.. I've been exercising alot latey and I've been jumpin jump rope to getmy heartrate up, and build up stamina, but i can only excersise so much and its not helpin to much with the anxiety or ability to help me speak better/clearer/more without needin a breathe.. this shit is wreckin my life, anyone have any idea whats goin on?? If you guys have anyquestions email me or reply a post, and maybe someone can help mentor me through this.. there has to be something wrong or a way to get thru this. i wanna be a healthy person and live a normal life anxiety free without meds. i just dont know where to start, anyone with any ideas i would greatly appreciate the feedback. Thanks guys, and godbless

    • ANSWER:
      hello,

      LOL Jenny Z "smart" people key word. Yea.

      Well Jeff seems you have many issues at such a young age. This is life you need to get use to it. Some times i have problems with my back to or heavy breathing. You need to exercise and keep you body healthy. Also, eat healthy because it is necessary for the body. A good nights rest is also mandatory for you. The depression part is something personal for you. Don't hold your breath if it hurts. If you talk fast and weak you need to work on it. I have a friend who has the same problem. Tip: quit smoking!

      welcome

  45. QUESTION:
    Smart Yahoo People, Please Help?
    Hi my names Jeff, im 21, 5'8", 165lbs. excersize regulary./cardio and strenth training. i smoked and chewed for 4 years and quit 7-8 months ago. I've been on and off depression meds since i was 15.. Im not alregic to anything, and have no health issues. the last time i went to the doctor and told him about this, all he did was re-perscribe some depression meds.. they even hooked me up to an EKG machine, but said my heart was healthy and workin normal. the problems that i will be explaining I've had my whole life, and they've contributed to extreme anxiety, and freezing up when speakin around others, in the classroom reading and even recently around my family. its so embarassing, it really has wrecked my life and im resorting to yahoo answers for a last resort. I know there are many smart people out there and im hoping someone may be able to help.. ive been having problems breathing, holding a deep breathe hurts, When I speak vocally I can't really say more than a few words without my lungs being exausted, the air seems to escape very quicky through my mouth when speaking,and i have to breathe...the air escapes faster with certain words and sounds than others, and i can say some more clearly and some sounds are hard for me to say crisp because the air slips out so fast. . My upper back muscles have been hurting, and the more i stretch my upper back it feels good but kinda hurts at same time. They are getting sore now from really stretching those muscles hard.,still having irritating pain and discomfort when i move my back side to side. When I drink soda it gets hard to breathe and to catch my breathe, even harder than it is normally When i drink more water its easier to breathe a bit. but doesnt help all that much more.. my heart always feels heavy in my chest, and pounding hard most of the time. Only time i feel a lil normal and can talker normal is when i awake from sleep for about 20-30 mins. Then mild anxiety rolls thru me.. prolly 2-5 at all times, and gettin around 7-10 when around alot of people. Ive been drinkin alot of alcohol and thats the only way to kill the anxiety.. I've been exercising alot latey and I've been jumpin jump rope to getmy heartrate up, and build up stamina, but i can only excersise so much and its not helpin to much with the anxiety or ability to help me speak better/clearer/more without needin a breathe.. this **** is wreckin my life, anyone have any idea whats goin on?? If you guys have anyquestions email me or reply a post, and maybe someone can help mentor me through this.. there has to be something wrong or a way to get thru this. i wanna be a healthy person and live a normal life anxiety free without meds. i just dont know where to start, anyone with any ideas i would greatly appreciate the feedback. Thanks guys, and godbless
    10 seconds ago - 4 days left to answer.

    • ANSWER:
      You mentioned freezing up when speaking around others even among your family members. I wonder if you have social anxiety? Please check that out.

      I am unsure of the physical symptoms you are experiencing.

      So you have seen a psychiatrist. I suggest that you speak with a psychologist and if deemed necessary, he or she may refer you to a medical doctor for evaluation of the physical symptoms you are experiencing.

      I apologize that I am not out much help. Sorry. But I did not want to ignore your question as no one else has answered.

      It is said that it takes a stronger person to seek help than a person to live with problems. So please do consult a psychologist.

      Take care.

      Well done on quitting smoking.

  46. QUESTION:
    is 1200 calories enough?
    ok so
    i am 14
    5'8"
    140 lbs
    i have an athletes build (from my dad)
    and i know i get a good amount of exercise everyday (sports teams)
    i know that a have a good amount of lean muscle all over my body and also a pretty fast metabolism
    but i have one problem
    i have a little layer of fat all over my body ( mostly on my thighs, butt, and abs/lower back), and i want to lose 20 lbs
    so basically to lose weight i have gone on a very healthy 1200-1400 calorie a day diet
    i eat lots of fruits and veggies, and i also make sure i have a a good amount of protein and good carbs
    basically everything i eat (literally everything) is either low fat or fat free
    i also try to have something sweet (peanut butter chocolate chip rice cake- 60 cals, baked apple with a bit of cinnamon and sugar sprinkled on top- 80 cals, etc...) so that way i dont end up craving something unhealthy and then binging or eating too much
    i also take a multi vitamin and spread my calories out in to 5-6 meals a day
    what i would like to
    is if you think this is healthy way to lose weight, i know that the number of calories is a bit drastic but i also think the way i am doing this is pretty healthy
    1 more thing, i do leg lifts, crunches and that sort of thing everyday to build more muscle

    • ANSWER:
      If you are muscular and 5.8., only 14yo, and 140....losing 20lbs is too much. Start with 10 and re acces

  47. QUESTION:
    is it better to do many reps with medium weight or low reps with high weight?
    i am working on building up my pecs, abs, bi's, tri's, and shoulders. Would I see better and faster results if i was to lower the weight and work on more reps??

    I usually use free weights. So instead of using 25 lbs for bicep curls and doing 7 reps, should I do 15-20 lbs for 12+ reps??

    Which way would help me gain more muscle, strength, and endurance?

    • ANSWER:
      Endurance and strength are usually at the opposite ends of the spectrum so you will probably have to choose one direction on that avenue. The extreme on endurance is the marathon runner, and you can look at their body frames to see the end result of focusing on endurance.

      So lets focus on muscle and strength.

      There are three key elements to stength and muscle... Supplements, Nutrition, and the Workout. Follow the basics below and you will see results in less than 20 days.

      Supplements

      1) Creatine - 20 gram first five days and 5 grams next 60
      2) Carnitine 500mg daily – pre workout or morning on non workout days
      3) Lysine 1000mg - pre workout or morning on non workout days
      4) Arginine 500 mg - pre workout or morning on non workout days
      5) B-12 sublingual – pre workout
      6) Multivitamin – mornings

      Nutrition

      1) High protein meals every 2.5-3 hours
      2) High protein meal before and after workout
      3) Protein bars for snacks at work to stay within the 2.5-3 hour cycle
      4) Carry a two liter water with you during your workout
      5) Try to not waste any calories on cokes or other fruit drinks

      Workouts - Only one muscle group each week

      Day 1 – Chest Tris
      Day 2 – Back Bis
      Day 3 – Off
      Day 4 – Legs
      Day 5 – Shoulders
      Day 6 – Off
      Day 7 – Abs

      1) Focus on heavy weight 12 sets per body part in the 4-8 rep range
      2) Two sets of 21s to start off biceps
      3) Do not slack off of legs because that workout helps maintain the anabolic state
      4) When doing any type of cardio perform it in high intensity spurts.
      5) Never do cardio before weights
      6) Download some hardcore rock music that will help you take intensity up a notch

      Jerry
      http://www.healthcares4you.com

  48. QUESTION:
    How come I'm not getting bigger from working out?
    Q- Why am i not getting bigger and am i strong for my age

    I'm 15 and I've been working out for about 3 almost 4 months now and I have been getting a lot of definitive and a lot stronger like when i started i was only benching 90 free weight and now I'm at 165. I have been doing this every other day then lower days upper body and I use dumb bells 25 pounds but I haven't gone up any more weight with dumb bells even though I can. But I want to get bigger I have only been getting little bit bigger my arms are 14 inches with flexing I'm not sure if that is good but I'll post a picture soon about how I look but I wanna know why I'm not getting much bigger.

    Note: I do this fast and take quick breaks but i use proper form.
    Workout Schedule - upper body every other day
    Do pyramids to 10 with dumb bells 25 pounds all the way up and down
    Do 30 straight up the weights facing up curls with each arm 25 pounds
    Bench press 150 10 reps
    Do wrist Roller 10 all the way up and down 7.5pounds
    Do 40 push ups
    Do 10 more bench presses of 150
    Do flat fly's with 25 pounds each arm (Dumb bells)
    Do 5 reps of 150 (I'm really tired by this time)
    Do 30 Curls with each arm with dumb bells
    Do 10 wrist roller 7.5 pounds
    Do 40 more push ups
    Do bar curls with 65 pounds 50 times (sometimes i do 25 and do other 25 at end)
    Then put hands in middle and bring bar up to my chin while standing with 65 pounds
    Do wrist curls with 65 pounds 30 times
    do 40 more push ups and im done but depending if i did 25 bar curls i do that then I'm done.

    Takes usually 45mins-1 hour is there anything i can add in there i really want help I
    m trying to build big pecks big forearms and big biceps i wanna look really buff all the time like when barelly doing something muscle popping out.

    • ANSWER:
      There might be three reasons why:
      A) your body isn't designed to be ripped or buff or
      B) youre not working out enough or
      C) it's not in your blood to be ripped and buff.
      A lot of people are differant at growing. I myself am big because I am just born like that. My two older brothers are big too because they were born like. For some people it's easyer and for some ot is tougher. Don't worry soon enough you'll get big it's just a matter of time. Believe me

  49. QUESTION:
    A question about weight gain during Beachbody's Insanity workout?
    Hi all,

    Recently, I began doing the Insanity workout in order to get lean and get ready to go off to college (hopefully in Florida, meaning lots of beaches and bathing suits). I've been doing the workout for about a week and a half, and I've noticed that I've actually gained a pretty big amount of weight since starting.

    I've been following the diet guide as closely as I can (always fat-free foods, measuring/weighing everything, following the meal plans, etc.,). I also did the calorie calculator, so I know how many calories I need when working out. But somehow my weight has gone up from 118-121 (it fluctuates, but that's the usual range) to about 125... As stated before, I've followed the nutrition guide closely and kept my own food journal, so I know I've been eating right. I've also pushed myself pretty hard during the workouts, and I'm always sweating and exhausted at the end, so I know I worked out hard enough to burn some major calories. So I'm just wondering why the weight went up by 4 pounds? My clothes don't fit any differently so I don't think it's muscle weight.. My jeans have gotten a *tiny* bit more loose around the waist, but otherwise there's not much difference.

    Some background information to help: I'm 17, female, almost 5'5, and moderately active. I'm not skinny, but I'm not chubby either, I have an average build, and my weight is pretty evenly distributed. I try to eat about 1500 to 1700 calories a day, and before doing Insanity I've done P90X and ran on the X-country team at school. To prepare for the Insanity program, I started running 30 minutes on the treadmill at a fast pace 3 days a week, and did body weight exercises.

    I don't have any health problems (no thyroid issues, so that's checked off the list). The only possible guess I can come up with is that at one point I was eating very little (about 1200 calories) for about 2 years, and now the larger portions are catching up with me. The thing is, I tried to gradually raise the number of calories so that my body would take it better (I knew the way I was eating before wasn't a good long-term solution, so I worked to change it), so the sudden weight increase just has me worried a bit. Any ideas? Did anyone else have this problem? Is this much weight gain normal at the beginning of the workout? I never got this much weight gain before, and usually I would lose it in about a week when I start a new workout.

    Thanks a lot in advance, and sorry for the absurd amount of things I wrote, just figured the more detail I give, the easier an accurate answer would be. :)

    • ANSWER:
      I have recently started the insanity workout myself and it is a very difficult workout. There are a lot of plyometric exercises in the program. My guess is that the high impact exercises you are performing is building muscle and that is causing your weight gain. In people that do not have a solid muscle base to begin with (beginners and women who have never worked out) should expect to put on muscle weight. The good news is that this added muscle will raise your metabolic rate and cause you to actually lose weight and look better in the long run. Give it a little more time and you should see the weight comes back off, or at least makes you look better due to added muscle. Good luck :)

  50. QUESTION:
    Good Racing Video Games?
    I own many racing games for PC, Playstation 2 and Xbox 360, games such as the Full midnight Club series and many Need For Speed games, Forza, Test drive Unlimited and many others.

    I'm wondering why all the games are so limited, everytime i play one game it feels like the developers leave out key parts and its weaknesses are another games strengths and vise versa, For instance the Midnight Club Series has great customisable options, considerable better than the Need For Speed Series, though Need For Speed has much more realistic car handling. I'm wondering why the games produced by each series still have these problems and why can't a game be created that has great realism and customisation options. The car lists are usualy quite small considering all the racing games that have been released you'd think that they'd build upon it and expanding it. That was an example, its's hard to explain as i said.

    I know you can just say "go make your own game then if you can do better" But i don't know why a racing game can't have a large car list, realistic car handling and feeling and have good customisation options?

    A great racing game would most likely be online, you would have a great selection of cars, some you can purchase from the start, some you can buy when you progress through the game, some only if you say achieve a special score or do something unique. You'd start with an old "bomb" car, something like an old honda civic gl or a hyundai xcel and youd work your way up to the powerful supercars such as the Koenigsegg CCX or Saleen s7.

    The game would have you enter as just a random person who wants to race, youd eventualy start making friends, enemies and throughout the game friends would become enemies and some enemies would become friends, people would betray you and you betray them. The game could have you racing in both legal motorsport and illegal street racing. Other modes such as drifting, drag, first to the point, cross country racing etc. Even some extreme things such as smashing up a car, somehow preventing an enemy from winning a race or stealing cars. You'd eventualy start racing the best people until you meet the best racer in the world, the perfect driver and they would have some realy fast, powerful car, it would be just you and them alone competeing for the title of the best and it would be almost impossible to beat them, but you would feel like you accomplished something great from beating them. Car customisation should be details down to trim on your car, colour of headlights, types of pedals, how pumped up your tyres are etc. and instead of the "level 2 upgrade" you should be able to install a custom flywheel and choose the brand (in accordance to the brands price and performance in real life) and choose how you want it installed. As said it should have a huge car list with regular downloadable content such as more cars and race courses, cars should include Classic, Import, Supercars, Luxury, Racing vehicles, Muscle cars, motorcycles, maybe even SUVS and off road vehicles, as well as concept ofcourse. Online racers could either join a server where you can cruise, race in an open world while other people drive around (during your race so you might crash into free roaming people as you race) or closed where you can only interact with people your racing.

    So i'm sure this is the nerdiest and pointless thing ever written/typed but i'm sure it's not that hard for a company to actualy spend over 1 year making a game (even if it took 5 years) to make a game like this, it's not like it wouldn't be a success. I know there are things such as liscensing etc. but i'm sure thats a drop in the ocean for the money that they'd rake in. Also i don't think graphics matter, the graphics of Need For Speed Most Wanted are 2005 but they still look fine and i'm sure anyone could play with those, for anyone saying the graphics of the game would end up being outdated by the time it's released.

    Thoughts etc. would be nice

    • ANSWER:
      *highfives* This is exactly what I want in a racing game too. Developers can short sighted and just do things the way they want to. All we can do is hope they'll make a game like the one you described some day. I know I'd love it. If I were you, I'd make several letters of the kinds of things you'd like in a game and send them to various developers, maybe one of them will listen.


Free Fast Muscle Gain Workout

Forearm Training

I have always found it difficult to develop my forearms to match my upper arms. A short time ago, I started to use a forearm development tool, called the wrist roller, which has been around for decades.

This is a simple device that can be made with things that most people can find around the house, and yet may be one of most effective forearm developers ever invented. As you'll soon see, the reason most people don't use this exercise is most likely because it is quite painful to perform! It develops a deep burn in the forearm muscles very quickly, which is why it is so effective. It hits all sides of the forearm if used properly.

A forearm wrist roller can be made with a section of a broom handle and a 5 foot length of rope. (you can see pictures by clicking the link at the bottom of this article) You can also go to your nearest home center and buy an 18 inch long wooden dowel, 1 to 1 1/2 inches in diameter. Drill a hole through the middle of the dowel about 1/4" in diameter. Then take one end of a 5 foot (approx.) piece of rope and thread it through the hole in the dowel and tie a secure knot on the other and so it can't be pulled back through. Now you need to attach some weight to the other end of the rope. Tie a small dumbbell or a couple 5 - 10 pound barbell plates to the other end of the rope. Make the length of the rope so that when you hold the dowel in your hands and extend your arms straight out in front you, weight is just barely touching the floor.

You now have your very own wrist roller exercise device! thicker forearms are just around the corner!

To perform the exercise, hold the dowel straight out in front of you with both hands and roll it either way, moving only your wrist (elbow movement makes it easier, so don't move the elbows) until the rope is wrapped completely around the dowel and the weight is all the way up to your hands. Now slowly roll the dowel the opposite way to lower the weight. Keep the weight under control, and do it relatively slowly. This is very important. Be sure that you keep your arms straight, moving only your wrist for maximum effect. When the weight gets all the way down to the bottom, keep the dowel turning in the same direction, and it will begin to roll back up. Continue rolling it in that direction until the weight comes up to the top once again. Then reverse the direction until the weight returns to the bottom. This completes one rep. If you have chosen the correct amount of weight, you forearms should be burning!
There are variations in the way you can perform this exercise. The method outlined above is my preferred method. It can also be done while resting your elbows on something to support your arms so that you can focus more on your forearms and less on your deltoids. You could also try standing on a chair or bench, and just allow your arms to hang down in front of you and roll the weight up and down in that position.

If you follow the rolling technique I have outlined above, you'll get a thorough workout of both the back and front of your forearms. If you do it properly and strictly, you will feel the pump and the burn that is so effective in stimulating new forearm muscle growth and strength using this device.

You will notice that for most people, it doesn't take much weight to fry your forearm muscles! I suggest performing three or four complete reps of this exercise at least three times a week at the end of your workouts. Always do this workout last as you will greatly diminish your ability to lift weights for any other exercise! Or if you don't have a workout that day, just do it before you go to bed. Just make sure you don't do it right before you're going to need your hands for something like typing!

I recommend that you use other exercises in your forearm workout. I only suggest that this is an excellent additional movement that will really add new mass and strength to your forearms especially if this is a problem area for you or if you really need to increase your forearm strength for some kind of sports activity.

A great forearm workout should include barbell wrist curls and reverse wrist curls for three sets of 12-15 reps for each exercise. Finish up your workout with wrist rollers and you will feel a most incredible pump that will stimulate new muscle growth!

I have noticed greater endurance, strength and size in my forearms in just a few short weeks of training with this effective exercise. Try it for a few weeks and see if you experience the same results. I think you will be pleasantly surprised!

Keep in mind that successful bodybuilding training requires proper nutrition. Muscle building requires the proper vitamins, minerals and protein.

Protein is by far the most important nutrient to a bodybuilder. You must consume 1 to 1.5 grams of high quality protein per pound of bodyweight every day to make quality muscle gains. This could mean 200-300 grams per day for most bodybuilders. Your protein should come from animal and dairy sources such as chicken, beef, turkey, eggs and milk. To find out the protein content of these foods, click this link for a useful chart that will help you plan your diet.

Rocksolidbodybuilding.com/Protein content

You can find pictures of the wrist roller device at:

Rocksolidbodybuilding.com/Forearmtraining

Frequently Asked Questions

  1. QUESTION:
    What is a good workout routine to gain muscle mass without any free weights?
    This is my situation: I live in a dorm, and due to various reasons(price, overcrowding) I am unable to go to a gym. I am also without dumbbells for the time being. I have a very fast metabolism, and am mainly interested in gaining muscle mass. Is this possible with push-ups, sit-ups, and other simple exercises that do not utilize free weights, and if so, what would be a good routine?

    Thanks in advance for all responses.

    • ANSWER:
      Running is best for your situation. I would follow it with push ups, dips, chin ups (if possible) and crunches. I would also increase my protein intake and eat less carbs. Don't eliminate them, but limit them.

  2. QUESTION:
    What's the best way for a skinny guy to gain muscle fast?
    Right, so I'm 20, 6ft, and weigh 67kg. Not great. I eat a lot but I don't gain weight. I have a gym membership now and I want to gain muscle. My gym has a lot of new equipment and has free weights, air weights cross trainers you name it. Here is my question:

    What is the best workout for me? I want big arms, pecs, and abs. But i also want the rest of my body in proportion not smaller then the rest. How many sets? How many reps? When do i change them etc?

    What type of food should I eat? I have protein shakes but is there anything else?

    And anything else you recommed. Thanks!

    • ANSWER:
      Eat alot of junk food and then work it off, the fat tightens and adds on to muscle.

  3. QUESTION:
    workout question?
    what will help me gain muscle faster? the workout machines or free weights? or are they about the same?

    • ANSWER:
      A Combination of both actually works the best-I like using machines for some exercises and free weights for others....

      I love free weights for balance and range of motion, I like the machines for control and execution,

      A balance of both works well for me-so switch it up! And yes even though I am a girl-I have muscles....

  4. QUESTION:
    is this a good workout to burn fat and gain muscle?
    so right now i weigh about 143 pounds. my doctor said that my ideal weight would be around 115-120. i have a healthy diet, and i know that i need to start exercising to lose the weight. i was wondering how this workout sounded:

    warm up:
    10 minute fast walk/jog on treadmill
    5 minutes stretching

    work out:
    20 minutes elliptical
    20 minutes strength training (bowflex, free weights and push ups/sit ups)
    20 minutes stair climber machine

    cool down:
    10 minute walk on treadmill
    5 minutes stretching

    does that sound good if i do it every day? if i stick to it and keep eating a healthy, balanced diet, how long will it take me to lose the weight i need to lose?

    • ANSWER:
      Not especially.

      Your warmup should be about 5-10 minutes in length and should consist of walking or dynamic movement to increase the lubrication of your joints and get the blood flowing. It should not, however, be particularly rigorous.

      Next thing to come should be the resistance training, in whichever form you choose -- be it machine, bodyweight exercise, or free weights. Bodyweight and free weight compound exercises are probably your best bet, as they'll work more muscle groups at the same time, which is more efficient and more intense than doing boring (and frankly, useless) isolation exercises. Isolation exercises are pointless fluff unless you're looking to build up one area in particular, and chances are, if you have excess fat, you won't see the muscle definition anyway.

      If you have any energy left over, do some cardio. Keep it short (20 minutes or under), but keep it intense. I've found Tabata to be the best for fat burning. This is performed by 20 seconds of your maximum effort, followed by 10 seconds of rest, repeated in this cycle for a minimum of four minutes.

      Your cool down and stretching plan is fine.

      There's no need to do this type of strenuous workout everyday. Your muscles need to rest.

  5. QUESTION:
    How to do a keto diet right and gain muscle after?
    Ok im 5'9 295 and im starting a keto diet, and i was wondering if i am on the right track. Ive a lot of researching on the diet and know the basics of how it goes, but i want to be 100% sure im doing it right with what i have. This is everything i have in my possession right now:

    Weight bench
    Free weights
    Treadmill
    p90x

    Food:
    beef( mainly steaks)
    hamburger meat
    pork chops
    lettuce
    eggs
    cheese
    butter
    tomatoes

    Where i live the price for beef is jacked up and the pork is really cheap.
    Like i mentioned im pretty familiar with the basic things about the diet but i still need help with these questions food wise, and excercise wise:

    Food:
    Is pork really good for a keto diet?
    I want to lose the weight fast, is carbing up on the weeking really needed?
    I know how much lettuce(carbs etc) to eat but how big, or much should the steaks, or beef be?
    Would this be an exceptable meal plan, what should i change:

    Breakfast:
    2 scrambled eggs and porkchop or steak, 2 oz cheese

    Snack:
    1 Boiled egg

    Lunch:
    1 and a half cups of lettuce, steak or chop, 2 oz cheese

    Snack:
    pepporoni stick, or 1 boiled egg or tamatoe

    Dinner: 2 scrambled eggs and an acceptable meat

    As for workout:
    Should i do any high intense workouts like p90x while, plus lifting weights.
    Should i lift heavy-low reps, or lift light high reps?
    How many days of cardio?
    Anyone know a good keto workout plan?

    Like i said im aiming to drop the weight and gain muscle as fast as possible. I apologize for this being so long but i really need help. thx
    Thx a lot cindy. Ive started the other question you told me to ask.
    Now i need someone to help me with the workout part.

    • ANSWER:
      I have so much info for you, but space is limited - ask other questions & I will give you more info - like -
      "Why does "carb cycling" destroy the benefits of a ketogenic diet?"

      Pork is fine, as are all meats. You can also have lean meats, just need to add additional fats to a meal that includes them. Eat all you want of meats & eggs, let your appetite be your guide - do NOT limit zero carb foods, if you are hungry - Eat - don't force foods but don't go hungry - keep the metabolism at top fat burning potential. Tomatoes need to be strictly limited for the first 2 weeks - really shouldn't have at all. Add half an avocado a day & fatty dressings for salads. Deviled eggs would be better, fattier snack than hard boiled.

      Unfortunately, anyone who accumulates over 30# of excess fat is more than likely insulin resistant. Long term ingestion of highly refined carbs "burn out" the insulin receptors on muscle cells, so calories go directly to fat cells, leaving muscle cells screaming for nutrition. Exercise forces muscles to accept glucose out of the bloodstream without the need for insulin.

      Most people get obese because their bodies just can't process carbs any more. They become insulin resistant & carbs go straight to fat cells. As healthy as fruit may be, it just doesn't promote fat loss. The body won't release fat stores until the blood stream is free of insulin. In someone insulin resistant, the insulin response is too sensitive & produces too much insulin.

      Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Meats smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/egg salad - sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & the low carb way of eating will create a natural appetite suppression that makes it much easier to make healthy choices.

      You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.

      The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)

      Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.

      The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.

      The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

      It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.

      High insulin levels unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.

      Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put cream cheese in the middle & nuke 2 min. for daily fiber needs.

      As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight.

  6. QUESTION:
    I'm looking for a great and fast workout program.?
    I DON'T WANT TO GO TO A GYM! I am not a big fan of gym plus everytime I get off work it is closed and same before I go to work. All I have are free weights and thats all I will have for a while because I have a baby on the way and I am saving every penny I can save. I bought Xyience a while back and it is the best muscle gaining drug out there, well besides steroids. I am willing to workout everyday to get to where I want to be. I am looking for some advise and a good workout program for what I have to work with. Please help me out.

    • ANSWER:
      tia bow 1 and 2 and 3 and 4 and 1 and 2 and 3 and 4 and....... or buns of steel!

  7. QUESTION:
    whats a good FREE workout plan for getting ripped?
    im 15, guy. I just have belly fat and love handles. I want to get ripped, and lean, a body like lil wayne would be ideal for me. I jsut joined a gym, so please give me a workout that makes me gain muscle and lose fat fast. Also, i have a huge hill behind my house. I wanna pack on muscle for hockey, and t look good for my new school, my gut sticks out. I want to lose most of it by sept 4, or around there, so please tell me what I should do, and not too much on diet, i researched most of it

    • ANSWER:
      just search the fitness section on menshealth.com

      There are pages of free workouts that usually only require a pair of dumbbells or barbell. I check the site often for new workouts that are continuously added!

  8. QUESTION:
    Workout ideas for more muscle?
    Hi... I am skinny and quite tall and am 16 years ols.. i really struggle to gain muscle as i used to work out intensely at the gym 3 times a week for 9 months and all that happened was i became more veiny. Even though by the end i could lift so much more, i still wasn't gaining any visible muscle. I'm not interested in supplements or becoming tanked or massively muscley but it would be nice if anyone had a workout i could do which would gain me slightly more muscle and size around my chest, arms and legs... as i said before im not interested in having rippling muscles, just a bit of size and fast... any help anyone? also if anyone has any ideas for a supplement free diet i can use to gain a bit more weight then that would be really useful... also its pointless saying "eat more calories" or "work out on tougher weights" because i have done all those things and even though they have effect on how strong i become... there is never a visible difference.. thank you for any help x

    • ANSWER:
      Well for a newcomer to Weightraining choosing a program that suits you & your needs can sometimes become very confusing & can often become a trail & error proccess for those whole hold little experience in this area. Many people have an inadequate training program that they spend year upon year following & ending up with at best little or no results, this is because they either have too many exercises, training for too long & training the same Muscles day after day, or using wrong form, which ultimately leads to overtraining, injury & failure.

      The three most important letters in Weightraining are (S.D.B), which stands for Squats, Deadlift & Benchpress.
      Why are they important you might ask? well these are CORE exercises & they will greatly improve you overall power & strength & should be included in every training program.

      Squats;

      Squats are a great workout for your Quad Muscles & as I've said before it's also a core workout, so including the Thighs they also work the Glutes, Hamstrings, Abdominals and lower back muscles. This is why squats are one of the best exerices.

      Deadlifts;

      Ok so Deadlift are also one of the best Strength training exercises if not the best, but many people are put off because of it's high injury risk if it's not done correectly so form is essential here. With the right Form it hits the back, the lats, the traps,the quads, the glutes, the arms and forearms, and even the abs. The Deadlift produces more results than the Bench press and the Squats.

      Bencpress;

      The Benchpress Works all of your Pectoralis majot muscles, rectoralis minor, anterior deltoid, serratus anterior & the coracobrachialis, another good strength exerices.

      Diet;

      Many people make the mistake that thinking weightlifting is all you have to do to get bigger & is another reason why they are not gaining muscle. Lifting the weights is only 30% of the deal, the other 60% (other 10% is sleep) is down to your diet. A good diet is essential so you need to be eating 2 grams of Protein to 1 pound of bodyfat.

      Supplements;

      Whey Protein:

      If you can't eat 100g+ of protein per day then you will need to invest in some Whey. I would suggest you buy a Product called Optimum whey Gold, it's pricey at £39+ but it's won consecutive awards for the best Whey on the market & 2010 will be it's hatrick of awards if it wins.

      http://www.amazon.co.uk/Optimum-Nutrition-v-opw-100-2-341kg/dp/B000QSNYGI/ref=sr_1_3?ie=UTF8&s=drugstore&qid=1266155349&sr=8-3-spell

      http://www.amazon.co.uk/Maximuscle-Shaker-700ml/dp/B0013FEM96/ref=pd_sim_d_1

      http://www.amazon.co.uk/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/ref=sr_1_1?ie=UTF8&s=books&qid=1266156886&sr=8-1

      Creatine: Now this is a Legal performance enhancer that you can buy in the UK, USA, but is banned by most Sporting Bodies, banned in France & the US Army as a Solider died out in the Desert due to dehydration, caused by the Creatine. If you do invest in this product try & buy a well known brand & buy it in Capsule form, drink around a Gallon of Water per day. Yes I know you are going to say what about water intoxication but this stuff is serious & the majority of uses underestimate it's effects on the Human Body.

      http://news.bbc.co.uk/1/hi/wales/8383609.stm

      Monday: Chest & Triceps

      Benchpress: 4 sets 6-8 reps
      Incline Benchpress 3 sets 6-8reps
      Dips 3 sets 6-8 reps
      Triceps Curl 2 sets 6-8 reps

      Tuesday: Back & Biceps

      Good Mornings: 2 sets
      Deadlift Normal: 4sets 6-8 Reps
      Bent overbarbell Rows 4 sets 6-8 reps
      Barbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps
      Dumbell Curls 2 sets (HEAVY AS POSSIBLE) 6-8 reps

      Wednesday: REST DAY

      Thursday: shoulders & Abbs

      Military Press 4 sets 6-8 reps
      Barbell Raises 4 sets 6-8reps
      Upright Rows 3 sets 6-8 reps
      Press ups
      Crunches

      Friday:Legs

      Squats: 4 sets 6-8reps
      Stiff Legged Deadlifts: 3 sets- 6-8 reps
      Leg Press 3 sets 6-8 reps

      I can guarantee you that when you are down the Gym you will see Guys who spend 30 mins just training there Bicep & Triceps muscles & year after year they haven't got any bigger, this is a common mistake when Weighting. Bicep Muscles are only SMALL so are prone for being OVERTRAINED so you should only do around 2 exercises on Biceps.

      Form;

      Form is critical with all exercises but even more so when Deadlifting & Squats I can't emphasize enough about the damage you can do if you round your back on either of those exericses, don't let this put you off though. I would get down to Gym & get yourself a booking with a QUALIFIED Fitness instructor so you get used to all the exercises, it might mean you have to use the bar without weight when you start so you can master the form, but you SHOULDN'Tsacrifice form for more Weight, it might be costly but it's well worth it.

  9. QUESTION:
    how to gain muscle mass faster!!?
    so im 16 im 6 feet and about 176lbs, i have been working out the past couple years for football but hit 200lbs at 5'9 which i thought was a little too much, i'd like to get to that weight again but it was because my body wasnt as toned as i'd liked, i have got down to 176lbs and i want to gain weight but want to be lean muscle, as in i would like to have big defined arms shoulders abs ect.. i have a workout routine and everything but would like some help on my diet, i usually take a scoop of protein powder a day after a workout (about 24g of protein) but i've heard that i should prbably increase my protein intake a lil, i've also cut down on my fat intake for toned muscle and now i just need any tips on my protein intake and stuff,
    thanks
    CB
    -i usually workout 5-7 times a week
    monday-upper body
    tuesday-cardio
    wednesday-lower body cardio
    thursday-upper body
    friday-cardio upper body and lower body
    saturday- free lift
    sunday free lift

    • ANSWER:
      There are a few thing to know about Protein powders, but 1st a few things about your workout.
      If your aiming for mass you should be doing up to 9 reps per set no more... where the 9th is almost impossible. If the 9th is easy or you can do a 10th then you are on to light a weight. Do 3 sets at that weight then drop 3 notches (to "easy") and push out as many as you can.

      Ok, First Protein. As you probably know there are several types of protein and endless amounts of protein shakes. And, as you also probably know whey protein is the fastest acting protein there is, so you should start taking it directly after a workout. What most people don't know is that drinking whey with water wont do much, protein of any kind can only be absorbed with the aid of carbohydrates. So taking your protein with a fast acting carbohydrates (such as pure orange juice) is essential. Don't take whey with in a few hours before or after taking a different kind of protein or it will lose its speed digestion as it mixes. Other proteins: There are many mixed protein & "recovery products" available, For these you are best choosing a slow acting protein (like casein) mix, mixed with carbohydrates, HMB, and Creatine Monohydrate like the one below: (studies have shown taking a mix of HMB and Creatine Monohydrate greatly improved muscle mass gains of people who don't). http://www.myprotein.com/uk/products/hurricane_xs
      These can be taken at any time during the day, but suggested times are early morning and 3 hours after your whey protein.
      For people who do lots of gym time like your self taking 100 grams of protein a day is not ott, although 100g a day is costly!

      Fish oil and garlic supplements are good for the heart, blood and circulation.

      Other things: Plenty of water is essential as muscles are high % water. Water, HMB and Creatine all create the perfect environment for your muscles to grow.
      Sleep. Although you get the muscles swell a some points the actual growing part is the repair of your muscles so a good nights sleep is important.

      General Diet: All you have to think about with food is quality.
      Try to cut out the following: White bread (or any other high white flour content food), High "added" salt and sugar foods, creams, "ready meals", pastry, deep fat fried foods, processed foods (inc processed meats) anything cooked in lard.
      ...And think more Oats, whole meal bread (and products) "natural" yogurts, fruit n veg, lean meat cuts like chicken fillet, fillet steak, and fish, eggs. Grill foods or only fry in extra virgin olive oil.

  10. QUESTION:
    what workout and nutrition is great to build muscle?
    I am 5'9", 20 year old male weigh 151 pounds. I run a 1.5 mile run a few times every week usually in the mornings in 13 minutes or less, sometimes as fast as 11 minutes. I also do the insanity workout at the gym on my campus a few days a week, sometimes all 6 days or at times once or twice a week. I also do yoga every Thursday evening.
    I have been fluctuating my weight for the past few months min 145 max 155. I wanna gain muscle mass and look a bit built but not like a "juice head" lol. I wanna build my arms up a bit... get better legs and a better chest and abs. I already have a muscular frame and I just wanna make my musckles a bit more defined and have a built look.
    Anyone have any nutrition and exercise recommendations? what machines to do in the gym? what exercises and free wights to use? Should I continue running in the morning etc?
    I would greatly appreciate the help. I ran track in high school and since I've been in college I have gotten out of shape, just trying to get my body back to a fit look.

    • ANSWER:
      Running is great as well as weight training. A personal trainer would really help. If you join a gym, you could always ask them what machines would be best to use and they will show you - free of charge!

      As for food, try just eating naturally. Veggies, fruits, meats, dairy and natural carbs (whole wheat, etc.) No processed foods and it'll really help! Also, eating lots of protein like fish, cottage cheese, etc helps build muscle.

      Can someone help me? http://answers.yahoo.com/question/index?qid=20110314113915AAe42OO

  11. QUESTION:
    Maximizing workout results without supplements?
    Does anybody have any suggestions on how to maximum your results naturally? Any good foods,diets,etc.for lifting? Also feel free to post your workout routine. I'm not trying to lose weight but am bulking and am not gaining muscle mass as fast as I would like.
    For the last time I'm not trying to lose weight.

    • ANSWER:

  12. QUESTION:
    increase muscle mass ? gain weight ? hargainer ?
    hey i was wondering if anyone had any tips on gaining lean muscle mass ?

    -im a hardgainer with an extremely fast metabolism. im 6'1 142 lbs with about 8% bodyfat. im 16 years old.
    -i take whey & casien protein, micronized creatine monohydrate, glutamine, jack3d, multivitamins, and EFA's
    -i workout about 4 times a week with free weights. i am on a split routine using 2 sets of 10 with a 3rd set to failure. i dont train cardio as it may inhibit muscle growth. i do bench press, military press, pull ups, one armed rows, skull crushers, curls, squats, lunges, kettle bells, calf raises, and an ab routine.

    im on a high calorie, high protein, moderate fat, low sugar and moderate carb diet. i only eat whole grains. i eat plenty of meat/poultry/fish. i eat some veggies and rarely fruits. i eat get a lot of fiber.

    does anyone have any advice/tips/ideas/comments that would help ? im looking to gain weight and fill in....lean muscle mass

    • ANSWER:

  13. QUESTION:
    What are some damn workout things I can do using two 25 pound weights, a floor, and a pull-up bar?
    I used to workout, but cracked my back at work. So I've been doing everything like a bruised hooker for the past month.

    Are there any routines using the things I said that can help me gain/gain back muscle fast now that my back is pretty good now? I run like 4-5 times a week, but that's all I do right now.

    Any suggestions?

    I don't wanna do a gym membership cuz I can do it in my home for free haha

    • ANSWER:
      I was working out at my gym and since i'm 60 now i use the machines instead of the free weights but i was watching one of the TV"s there showing a workout where u have your back against a chair or bench and do figure 8's with the free weight and man u can get a workout and a half by doing this that's of course if u can figure out what a figure 8 is !

  14. QUESTION:
    Why can't I build any muscle, It seems like it is turning into stomach Fat.....?
    I'm 18 yrs. old, 6'4, and I weigh 165 lbs, and I'm looking to gain at least 15-20lbs, I workout 5-6 days a week, and I eat a lot of Protien and Carbs but it seems like all of it is going to my stomach. My chest is getting bigger but the rest of my body is really skinny like my forearms, arms, legs and shoulders. It seems like whatever I eat it is just turning into fat and not into muscle. Any Tips on what I should do???? I workout for 45 minutes each workout and I use mostly free weights, and I stay away from cardio. But I can't build any muscle. I know I have a really fast metabolism and I workout each muscle group every other day. what should I be doing? or what am I doing wrong?

    thanks

    • ANSWER:
      Well I know that carbs go straight to your stomach, so you may want to chill out on them. Do resistance exercises. Those seem to work well for my son who also has a high metabolism. I hate to tell you this but some people just look fat before they look muscular and also you can do too much. I know a guy who ate all this weird food because it had lots of protein (like Pinto Beans & tuna fish mixed together). He worked out all the time with weights, no cardio. I watched him do this for like two years and he just kept looking fatter and fatter, even his arms and chest. So I guess what I'm trying to tell you is, don't go overboard. Do a little of everything; weights, cardio, resistance training and eat healthy. If you want more muscle do a little more weights than the other stuff and I would be willing to bet you'll start seeing changes. Good luck to you and God bless.

  15. QUESTION:
    I joined a gym to start building muscle and gain weight. I need to know effective workouts!!?
    I plan to Build muscle and gain weight and get a nice body. I am taking these protein bars called XXL Mass. They have 40 g of protein and I have gained 6 pounds in 2 weeks. But I wanna know if there is a more effective and faster way. I want to get some nice big pecs and big arms. Any Workouts and food ideas so I can build some mass and muscle?? What other protein bars or pills are good?? I cant drink the shakes cause I have a low tolerance on mik liqiuds. I am using Machines in the gym to build muscle because I heard resistance builds nothing but muscle. Right now I am at 151. I want to get to 185 but I want to get to 175 first then use free weights to gain the rest plus focus more on building streghth from there. So please any workouts and diet plans that can help please inform me!!

    • ANSWER:
      You can drink protein with water which is the way it should be consumed. I would recommend On 100% Whey since it mixes well in water and tastes great. It is also affordable and it works.
      It looks like you want to work on the 'mirror' muscles. I am going to point out that most of your mass is in your legs so don't forget to work those out.
      Since you are a beginner I strongly suggest that you take a look at a program called Rippetoes Starting Strength. You can google it. It is the most effective program for beginners and if I could turn back the clock to when I started I would do this program. It focuses on mostly compound movements which will pack on the mass, provided your diet is good. Take a look at this program and you won't regret it.
      As for foods try and incorporate a lot of chicken breast, lean ground beef, tuna, eggs. They are fairly cheap and provide a good amount of protein per 100g. Aim to eat a minimum of 500g of meat a day. You also need a good source of carbohydrates I usually get mine from oats, rice, pasta, potatoes. I would also consider investing in a multivitamin preferably one which has fish oil in it to help boost testosterone levels. Lastly, ensure that you drink a lot of water minimum of 2 litres a day and more on your workout days.

  16. QUESTION:
    A question about weight gain during Beachbody's Insanity workout?
    Hi all,

    Recently, I began doing the Insanity workout in order to get lean and get ready to go off to college (hopefully in Florida, meaning lots of beaches and bathing suits). I've been doing the workout for about a week and a half, and I've noticed that I've actually gained a pretty big amount of weight since starting.

    I've been following the diet guide as closely as I can (always fat-free foods, measuring/weighing everything, following the meal plans, etc.,). I also did the calorie calculator, so I know how many calories I need when working out. But somehow my weight has gone up from 118-121 (it fluctuates, but that's the usual range) to about 125... As stated before, I've followed the nutrition guide closely and kept my own food journal, so I know I've been eating right. I've also pushed myself pretty hard during the workouts, and I'm always sweating and exhausted at the end, so I know I worked out hard enough to burn some major calories. So I'm just wondering why the weight went up by 4 pounds? My clothes don't fit any differently so I don't think it's muscle weight.. My jeans have gotten a *tiny* bit more loose around the waist, but otherwise there's not much difference.

    Some background information to help: I'm 17, female, almost 5'5, and moderately active. I'm not skinny, but I'm not chubby either, I have an average build, and my weight is pretty evenly distributed. I try to eat about 1500 to 1700 calories a day, and before doing Insanity I've done P90X and ran on the X-country team at school. To prepare for the Insanity program, I started running 30 minutes on the treadmill at a fast pace 3 days a week, and did body weight exercises.

    I don't have any health problems (no thyroid issues, so that's checked off the list). The only possible guess I can come up with is that at one point I was eating very little (about 1200 calories) for about 2 years, and now the larger portions are catching up with me. The thing is, I tried to gradually raise the number of calories so that my body would take it better (I knew the way I was eating before wasn't a good long-term solution, so I worked to change it), so the sudden weight increase just has me worried a bit. Any ideas? Did anyone else have this problem? Is this much weight gain normal at the beginning of the workout? I never got this much weight gain before, and usually I would lose it in about a week when I start a new workout.

    Thanks a lot in advance, and sorry for the absurd amount of things I wrote, just figured the more detail I give, the easier an accurate answer would be. :)

    • ANSWER:
      I have recently started the insanity workout myself and it is a very difficult workout. There are a lot of plyometric exercises in the program. My guess is that the high impact exercises you are performing is building muscle and that is causing your weight gain. In people that do not have a solid muscle base to begin with (beginners and women who have never worked out) should expect to put on muscle weight. The good news is that this added muscle will raise your metabolic rate and cause you to actually lose weight and look better in the long run. Give it a little more time and you should see the weight comes back off, or at least makes you look better due to added muscle. Good luck :)

  17. QUESTION:
    how to add on muscle mass fast..........?
    Ok i do not want toning i want to gain mass. Im new to the gym. I no how to use the machines but i never did free weights. Ok i have many questions
    a) is it manditory you use free weights to increase mass
    b) is it possible to gain alot of mass just using the machines
    c) how many reps do i start out with and how many sets
    d) if i take creatine and protein and i workout 3 times a week how long until i notice a difference
    e) when do i increase the weight and by how much
    f)how many days a week do i work out arms,legs,chest and back and what days do i do them
    g) if i have a good diet, i take creatine and protein, i do machines high weight low reps, im 16 5 foot 3 and 107 pounds, and i go to gym around 3 times a week how long until i notice a huge mass increase

    • ANSWER:
      First of all, you seem to be getting on track with the right questions.

      a.) No but free weights not only build strength but also balance
      b.) Yes but I suggest using freeweights too as there a major benefits of doing so
      c.) try 8-10 reps and 3 sets on each exercise
      d.) depends on how hard you really push yourself
      e.) When you feel like you can do more and arent feeling the burn
      f.) At least get two days a week working out each muscle group. I suggest working out 2-4 muscle groups a day and at least 3 exercises for each muscle group. Also give those muscles at least a day of rest before working out again
      g.) I suggest going 4-5 times a week for maximum results. You may notice strength gains as little as a week or 2 weeks.

      If you want more information on how to build muscle mass fast I suggest checking out http://www.fitness-nutrition-plan.com it includes detailed experienced information on how to make a Fitness Nutrition Plan, building muscle, muscle supplements, fitness equipment, and experienced advice about how to manage a balanced diet properly.

  18. QUESTION:
    What workout/diet routine will be best for me?
    Ok first please no websites just the real deal. I can't a4'd a mbrshp. or prsnl. trainer I do have weights etc... I havent worked out in a long time my goal is to add 20 lbs. muscle I am 165 lbs. 6'0" fast matabolism + smoker. I would like to reach my goal in a year or less working out 1 hour 4 days a week I can add more if needed I am wanting to gain muscle but I also want to be tone too I am looking for a good routine that match my goal if you dont have a real answer please dont respond and if you need more information from me or need more room than provided by yahoo to answer my question than please by all means E-mail me at yeahwhodotcum@yahoo.com thank you and I look forward to your answers P.S. if you are willing to personally coach me along the way for free that is that would be great as well

    • ANSWER:
      Ok, so no gym and trainers are out...

      Your goal is totally reachable, even with the alloted time, and the work out time frames you have put forth.

      I always suggest Cardio. Cardio is a good way to start to boost muscle mass. However, if you really are 165 at 6'0 your going to want to try high protien and alloted carb meals to help boost not only energy, but protien levels to help build muscle.

      Toning is the easy part. Infact, if you don't have a home gym, you can invest in free weights, restriction lines or Pilatis bands, and there ya go.

      For basic not over doing it toning-start light...then work your weigh up-Believe it or not simple items such as large cans of soup, and phone books can be used for lifting-great for stay at home parents.

      Arm extensions from the front to the rear (keeping your arm close to your side, extend back) will help target the arms, under arms and fore.

      To tighten the tummy, lay half way off the end of the bed, or even on the floor, secure your arms and lift your legs from the hips. Pull your legs to a complete 90 angle. You can lay on an angel to target all areas of the tummy, do half shoulder crunches with deep exhaling and inhaling.

      For targeting the back, stand with legs seperated like riding a horse. Target your back muscles with movements that correspond...tighten and release as you move with the added use of inhaling and exhaling.

      Those are just a few...

      Meals? Well-I always say-if your hungry eat. If your looking to tone-and loose-your going to have to give in your diet. No soda's, sugars or added sugar meals (juice and what not). Eat high protien with the approrpiote serving size. A serving of meat should be no larger than the palm of your hand. It should be broiled, boiled or grilled. No frying-if you DO fry-try to use healthier options. Veggies, fruits and whole grians fill in the gaps.

      You can easily sub one of your meals such as lunch with a protien bar.

      Your actual intake should be more than what your going to burn off in a day. If you do have a high motabolism I can safely say that your going to drop it all in less than year, Id give it 4 months ;-)

  19. QUESTION:
    Help me with my muscle gaining journey?
    Well, i'm 8 months shy of being 18. I'm exactly 6 ft tall and 74 Kg's. Obviously i'm fairly lean and lacking quite abit of muscle. This however has'nt always been the case. At 14 years old, and around 5 ft 10, i was weighting around 100 kgs. One day, i just snapped, i had enough of people treating me differently because of my size and just cut out all junk food which i was having on a daily basis, straight out cold turkey and started going nuts with the cardio! Fast forward! I'm 15 and weighing 70 kgs. I'm shit scared to think about eating more in order to gain muscle as i DO NOT want to be fat anymore. I had gone from One extreme to the other.

    I'm now 17 and have decided to make some changes, for the better hopefully. First things first, the equipment i have acces to ATM is an excerice bike (which i use to regularly), an Everlast Multistation gym set (hardly use but about to go dust it off) and a bar with some free weights. I do allot of situps, cruntches, push ups & leg lifts. So today i'm about to start a little bit of a new eating plan. I'm also going to start going hard out with the weights and sit ups etc and not go as much for cardio. My diet is going to consist of low carbs, high proteing & high nutritious fats (nuts etc). I'm trying to avoid suppliments as they worry me alittle. With the multistation gym, dailly (4 to 5 days aweek) i'm not going to concentrate on one part, just gonna do the whole body (legs, chest, arms, stomach etc.

    What do you all think of my plan?
    PS: Is the low carbs thing right? Am i on the right track with my workout routine?

    • ANSWER:
      low carbs is never the right thing to do, it's one big mistake and one big myth, if carbs easily makes people fat, asians would have been all chubs.. they have rice every meal.. and plus, if you constantly put your body into fat-utilization-mode, it'll slow down brain function, cause you bad breath because body is using fat as a fuel..

      as you say you were once fat and able to lose weight when you wanted to, i assume you are a meso-endomorphic, which is a good thing that you are a fast gainer, both fats and muscles.. i can't give you a detailed chart.. but there's a few principles and rules you need to know about muscle building.

      1. overload muscles, or put them under stress by doing weight lifting will cause them to grow.
      2. 2 secs lift, hold for 2 secs, lower the weight within 4 secs.
      3. try to keep a full range motion during lifts./
      4 rest not over 1 min between sets, or you can try super-setting

      about diet, make it simple. make you eat enough, here's a fact, a pro bodybuilder can build up to 6 pounds of pure muscle a year, 600 cals is needed to build a pound of muscle.. you don't need to eat 3800 cals a day. just make sure you eat enough and eat healthy, if possible, eat 6 small meals a day for metabolic reasons..

      never do cardio, if you want to build definition by shedding off fat, try interval training, search that up, it's more like sprinting, and it burns 9 times more fat than normal cardio...

      good luck

  20. QUESTION:
    What is the best type of running to lose weight fast?
    Ok so here is my diet and body type. I am 6ft tall and weigh 150 pounds. I am a long distance runner and a freshman basketball player. And female. Here is my diet.

    Breakfast- 1 cup oat meal add 1/2 cup of water, an apple and a bottle of water

    Lunch- a chef salad, fat-free salad dressing. ( l00 cals. ) And an apple or some type of fruit

    Dinner- Lots of green veggies and some fruit, a bottle of water and tuna. Whatever is lean and a bit heavier than some fruits and veggies.

    Ok so your thinking
    "what the heck, this chick is a freak." No I am not. I just need to lose weight. Ok. So tell me how to drop it and gain muscle. Like stair workouts and sprints or distance????

    • ANSWER:
      I found this on this website.
      There are more tips and info.

      1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.

      2. Totally avoid caffine at least for the first two weeks on the program.

      3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.

      4. Don't weigh yourself more than once a week

      5. Take starting measurements as well as weight - sometimes you'll lose inches before pounds

      6. Avoid any type of "low carb" sweetener for the first two weeks

      7. Don't compare your loss to someone else's - this is a YMMV thing (your milage may vary)

      8. Stalls are common around the third week so don't panic

      9. If you follow your plan to the T and don't lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food

      10. Have bloodwork done before starting so you have a comparison

      11. Cholesterol can be elevated in the first few weeks til your body adjusts - make sure your doctor knows that you're doing low carb and when you started

      12. Don't blame the diet if you don't read your plan book -- blame the diet if you don't read the labels -- Don't blame the diet if you don't follow the diet

      More infomation the link:<--http://www.loseweighthappy.info/index.php?option=com_content&task=view&id=119&Itemid=62

  21. QUESTION:
    Sites that generate workout routines?
    I'm trying to lose fat and gain muscle at the same time, though I know it sounds counterproductive but it's possible. Is there a site that will generate me a weekly workout routine (complete with exercises) and that I can print out and follow it? I need to find a free site to set up a workout routine. I get so bored fast. I have access to the University gym and there are PLENTY of pieces of equipment for me to use. I just hate doing the same thing over and over again. I want to just be able to go online print a calendar and each day have a list of stuff for me to do.

    • ANSWER:
      youtube-r

  22. QUESTION:
    wanna lose weight, im desperate, thinkin bout starvin myself?
    i really really really wanna lose weight!!! especially belly fat, but ive got fat legs, hips, arm, cheeks, and a big butt, and i really really really wanna lose weight! i checked and i am overweight so dont say im just selfcouncious, i dont wanna starve myself but i might if i have to, ive asked kinda the same question before a few times so im gonna add the details of some of my other questions to this sorry its so long but im desperate, PLEASE HELP!!!
    ok so heres the deal,
    i wanna lose around 30 pounds or i just wanna lose something til i like how my body looks, i was thinkin that i could lose the pounds and then build up my stomach muscle but could i do it in the process?? and im not lookin for any meds or free trials or something i have to pay for, like personalized workout and eating plans that cost like 0!
    one of the reasons, i wanna lose weight is that, ive realized that i am overweight (and obviously thats not healthy so i dont want anyone tellin me not to worry, just love my body bla bla bla! thank you)
    and another reason is that my friend is havin a guy/girl pool party, and i dont wanna be the only fat one there and the only one with a black onepiece on! and two guys that i like are going! TWO! and i want them all to be like "WHOA! YOU LOOK GREAT!!!!!" that would be awesome! especially since my selfesteem isnt that great already
    anyways, i wanna know like what i should eat and which exercises i should do while im trying to lose weight, and then what i should do and eat when im trying to build muscle, or could i do both at the same time??? please help me! ive heard that jumping rope helps you lose a lot of weight, how many times should i do that, or how long each day, or what about crunches or pushups, do you guys have any exercise tricks you could share??? PLEASE HELP ME! if you have any questions, ill add them to my details
    i want to know some good techniques to lose weight and then get abs ill probably repeat some stuff but im combining 2 other of my questions so here it goes... :)
    ok, so im really overweight, and i want to lose a TON of weight!!!! preferably pretty fast cuz i wanna be ready for my friends guy/girl pool party, and im not going if im still fat! and then everyone will be like wheres ashley, and im sure one of my "friends" will be like oh she didnt come cuz shes too fat to get into a bathing suit or something like that, i want to lose weight NOW! and i wanna get rockhard (girl) abs so i look great in a bathing suit! i wanna look the best out of all of my friends which is gonna be hard cuz none of them are as fat as me! i have huge hips, legs, arms, butt, and the hugest gut ever! i wanna lose weight really fast and gain some muscle! anything will help! especially like workout plans or exercising tips!!!! like how many crunches?? or situps or pushups???? i want ABS!!! please help!!!!! and if you have any questions just ask, ill add the details
    so im overweight and i want to lose a lot of weight NOW! i wanna look good in a bikini!!! what are some good exercises i could do to get really great abs??? do crunches work? if they do, how many should i do per day??? what are some exercise/workout plans that i could do?? i really really really wanna lose at least like 25 pounds and get some nice abs! haha :) please help me! i dont want to show up at my friends guy/girl pool party and be the only one with a huge gut!!!!

    please please please help me!!!!
    if you have any questions, just ask and ill add some deets, thank you so much!
    so there you have it, please help me!

    once again, sorry its so long! but please help! im begging you! ill pick the best answer!
    thank you so much you guys!!!!
    i think your advice will really help! ill try to post something later! maybe ill get on here at the end of summer and post a few before and after pics!
    ill tell you guys how much i lose! maybe add me on my contacts or whatever you do to stay in touch, if you wanna, i just think itd be cool if my advice helped someone, id wanna know if they actually stick to it, and lose some pounds, i dont know why i would give up but idk, i hope i dont :) so im hopin to keep you guys posted! ill take some "before" pics today, but im not postin them til im happy with my "after" shots, so thanks guys! youre really helping!

    • ANSWER:
      When you are losing weight, you should exercise and diet together.
      If you exercise without dieting, you will get bigger appetite, which
      will lead to increase of weight, or muscle grow
      underneath the fat layer, and make you bulkier. If you diet without
      exercising, you will become flabby and will have excess skin. For
      diet, go wheat free. No pasta, pizza, bread and so on. And no food
      after 7 p.m. People achieve marvellous results with it. Depending on
      your initial weight, you can drop upwards from 20 pounds a month. If
      you don't eat wheat then you don't eat all those sticky, fatty goey
      cakes, you don't eat junk food, and you don't eat biscuits. But your
      diet is still balanced. It costs nothing, and you do not have to
      calculate points or to buy special meals or plans. For exercising,
      start with walking, and then switch to running/jogging. Running is the
      most efficient and calorie-burn exercise ever. If you are overweight a
      lot, walk first or you may have health complications (heart attack,
      disjointed bones and so on). Weight lifting is a good means to target
      your problem areas for men and women. It's not necessarily to become a
      bodybuilder or even join a gym - a couple of dumbbells will help you
      to target your problem areas (stomach, butt, legs, arms, chest).

  23. QUESTION:
    wanna lose weight, desperate, thinkin bout starvin myself?
    i really really really wanna lose weight!!! especially belly fat, but ive got fat legs, hips, arm, cheeks, and a big butt, and i really really really wanna lose weight! i checked and i am overweight so dont say im just selfcouncious, i dont wanna starve myself but i might if i have to, ive asked kinda the same question before a few times so im gonna add the details of some of my other questions to this sorry its so long but im desperate, PLEASE HELP!!!
    ok so heres the deal,
    i wanna lose around 30 pounds or i just wanna lose something til i like how my body looks, i was thinkin that i could lose the pounds and then build up my stomach muscle but could i do it in the process?? and im not lookin for any meds or free trials or something i have to pay for, like personalized workout and eating plans that cost like 0!
    one of the reasons, i wanna lose weight is that, ive realized that i am overweight (and obviously thats not healthy so i dont want anyone tellin me not to worry, just love my body bla bla bla! thank you)
    and another reason is that my friend is havin a guy/girl pool party, and i dont wanna be the only fat one there and the only one with a black onepiece on! and two guys that i like are going! TWO! and i want them all to be like "WHOA! YOU LOOK GREAT!!!!!" that would be awesome! especially since my selfesteem isnt that great already
    anyways, i wanna know like what i should eat and which exercises i should do while im trying to lose weight, and then what i should do and eat when im trying to build muscle, or could i do both at the same time??? please help me! ive heard that jumping rope helps you lose a lot of weight, how many times should i do that, or how long each day, or what about crunches or pushups, do you guys have any exercise tricks you could share??? PLEASE HELP ME! if you have any questions, ill add them to my details
    i want to know some good techniques to lose weight and then get abs ill probably repeat some stuff but im combining 2 other of my questions so here it goes... :)
    ok, so im really overweight, and i want to lose a TON of weight!!!! preferably pretty fast cuz i wanna be ready for my friends guy/girl pool party, and im not going if im still fat! and then everyone will be like wheres ashley, and im sure one of my "friends" will be like oh she didnt come cuz shes too fat to get into a bathing suit or something like that, i want to lose weight NOW! and i wanna get rockhard (girl) abs so i look great in a bathing suit! i wanna look the best out of all of my friends which is gonna be hard cuz none of them are as fat as me! i have huge hips, legs, arms, butt, and the hugest gut ever! i wanna lose weight really fast and gain some muscle! anything will help! especially like workout plans or exercising tips!!!! like how many crunches?? or situps or pushups???? i want ABS!!! please help!!!!! and if you have any questions just ask, ill add the details
    so im overweight and i want to lose a lot of weight NOW! i wanna look good in a bikini!!! what are some good exercises i could do to get really great abs??? do crunches work? if they do, how many should i do per day??? what are some exercise/workout plans that i could do?? i really really really wanna lose at least like 25 pounds and get some nice abs! haha :) please help me! i dont want to show up at my friends guy/girl pool party and be the only one with a huge gut!!!!

    please please please help me!!!!
    if you have any questions, just ask and ill add some deets, thank you so much!
    so there you have it, please help me!

    once again, sorry its so long! but please help! im begging you! ill pick the best answer!

    and ill try to keep you posted if you want, add me to your contacts or whatever you do to stay in touch

    but i have additional details: ive been recently diagnosed with ADD and i got pills for it, and they decrease my appetite, so ive been on them for like a week or 2 and ive already lost like 10 pounds, so dont tell me that my goal is impossible please!!!! thanks you guys!

    • ANSWER:
      Starving yourself will not make you lose weight fast enough for a pool party, it will only slowly bring you into anorexia. You need to face reality and realize that you are not going to be stunning and fit in time for the party, which I'm going to assume will be relatively soon. Find a swim suit that looks flattering on you, quit worrying about what your friends and those guys will think, and just go to the party to have fun WHILE, in the meantime, working towards losing weight and gaining muscle in a HEALTHY way.

      And that ten pounds you lost? Not really. You've just lost water weight. Which you gain back. Then lose. Then gain back all the time through out your life.

  24. QUESTION:
    Training to maintain muscle size..?
    I've been weight training for about 20yrs now, and I've always gone hard and heavy. I'm 33yrs old now, and happy with my size and shape, so I'm just looking to maintain that now. I also spend a fair amount of my free time riding Flatland BMX, competing as well as doing it for fun.
    I'm pretty knowledgable on training effects and routines, etc, but I've never just 'trained to maintain' before, so I'm looking for some info on this.

    What I really want to know, is since I'm not looking to get bigger or stronger, how much would I need to push myself in order not gain any muscle, but not necessarily lose any, either..??

    I'd basically train each muscle group once a week with a dedicated workout (Bi's n Tri's together), and do 3 exercises, 2-3 sets each exercise, around 10 reps per set, at around 70% of max effort.

    Does this sound about right..?? Could I get away with less..?? Because I really want to workout less, these days, since it's pretty hard on my body and joints, and I'd rather put more time and effort into my bmx riding and Yoga classes. I definitely eat enough to maintian my size, I have a big appetite and a fast metabolism.

    Thanks in advance :)

    • ANSWER:
      The plan is good but you must ask your gym instructor.

  25. QUESTION:
    What does my workout routine increase weight instead of cutting fat?
    Im 20, and I have been working out for 5 weeks. I've gained 5 pounds. Maybe its because I drink water more frequently. Nonetheless I go to the gym 7 days a week, an hour a day. I do about 10 minute warming up. 10 minutes High intensity continuous cardio (170+bpm) (100 calories). Then I do muscle resistance training for about 15 minutes(mainly abs, pecs, shoulders, and bicep). I follow that up with 20 minutes of elliptical cardio workout (about 230 calories, 160bpm+). Then end with the same resistance routine.

    I know that I have started to lose fat, but I didn't expect to gain muscle mass that quickly. Is there a way cut down fat faster; i want to replace fat with muscles.(im not much of a bodybuilding, just want to look fit).
    My diet is pretty healthy - whole grain wheat, fat free milk and all that...
    Oh genetics-wise, I have no relatives that are even remotely close to obesity, so i dont think its a
    genetic factor
    Maybe five weeks is too short of a time to analyse anything, but I am just anxious and want your opinion on things.

    • ANSWER:

  26. QUESTION:
    Workout advice needed?
    So I'm 20 years old, 123lbs and just about 5'5. I tend to fluctuate up to 130 pounds but I've been eating healthier and running again. I'm getting pretty happy with the shape I'm in, but I'm tending to notice I'm getting bulkier than I want to be. Both my legs and arms tend to gain muscle very quickly. I've been using a tredmill (10 min warm up at average pace of 8 and then a 30 minute fast walk on an incline later on) and a powerplate. Only one exercise I do uses free weights....but the problem is I want tinier arms and legs, not more muscular ones. What can I do to achieve this? Also my butt has always been my problem area and my upper butt is great now but the lower portion still not as firm as I would like, any hints on how to tone this portion up? Thanks so much!

    P.S. I've been working out for about a little over a month....not sure if that matters.

    • ANSWER:
      Sounds like you're aiming for "skinny" arms/legs, which you will not get if you are doing your body a favor and lifting weights. Don't cut out the strength training - it has many benefits, such as promoting bone health, and it has great fat-burning effects. If you feel that you're getting too bulky, perhaps lower your weight just to maintain what you have now so that you're not bigger. More reps, less weight. Kick up the cardio a bit as well.

  27. QUESTION:
    Muscle building tips?
    I'm 15 years old 5"8 and 160 pounds. I know I'm suppose to be waiting until I'm 16 but I've already talked to my physician and got the ok. But technically I started working out in 8th grade but im a freshman in high school now. But anyways since I need to compete with the other Freshman jocks in my school who can bench about 135 to 230 lbs I need to keep up with them. Right now I'm only able to bench about 110 at the most so I need some tips about building more muscle mass and definition. I know lighter weights with more reps get you more definition and more weight with less reps gets you more muscle mass. I also know that you should work out the upper body one day and the lower body the next day so that your muscles of either your lower or upper body can recuperate. I also know that doing a new workout routine every 6 weeks helps gain way more muscle mass, rather than doing the same routine for a year. But what I want to know is what are some good routines that I can use that will get me defined and stronger faster, with just using free weights. My free weights can be adjusted from 1-35 pounds.
    im a guy dont let the avatar fool you :]

    • ANSWER:
      Wow, talk about a lot of myths right there. First of all, you don't have to wait until you're 16, you can workout with weights at any age, that myth about stunting your growth by weightlifting developed in the 60's and is common misinformation today.

      Second, light weights and high reps don't do jack for toning, they just increase endurance and completely fatigue slow-twitch muscle fibers. Want proof? http://proquest.umi.com/pqdweb?index=1&did=1193916781&SrchMode=1&sid=20&Fmt=3&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222508390&clientId=7357

      Third, you shouldn't be doing a weightlifting routine that just does lower body one day and upper body the next day continuously, that overtrains the muscles by giving them insufficient rest, which will just hinder muscle growth and even lead to loss of muscle mass. You need a minimal of 2 days rest per muscle group worked.

      Look at this site for a complete guide on weightlifting and sample routine that will help you put on muscle mass and increase strength:
      http://proquest.umi.com/pqdweb?index=6&did=1467190841&SrchMode=1&sid=4&Fmt=6&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222502639&clientId=7357

      If you want to define your muscles rather than put on mass, make sure you are consuming less calories than you can burn by following a low calorie diet. The foods must always be healthy, and your diet should be based around % protein, 30% carbohydrates, and 30% fats.

      Weightlifting stays the same, and add HIIT (High Intensity Interval Training) to off days from weightlifting. HIIT is the best cardio exercise, burning fat 9 times more effectively than any other form of cardio, and preserving muscle mass. Find out all about HIIT here:
      http://www.bodybuilding.com/fun/wotw40.htm

  28. QUESTION:
    I want to get big in cut within in 8-9 months while i am in Iraq but i have super fast metabolism?
    Well right now i am a marine stationed over here in Iraq and i am trying to use my free time to go to the gym about 6 days a week. Right now i am working out with someone who seems to know alot about working out. My workout right now is one muscle group a day for 12 weeks and double muscle gropus a day for 8 weeks and the last 8 days is double muscle groups every other day with the cardio and abs in between. Does any one have any suggetsion on like what supplements to take what kind of workout i should me doing to gain 30 pounds of muscle and be ripped like 5-6% body fat i could use the help. Thanks

    • ANSWER:
      If you want want to get to a 5-6% body fat and 30 lbs of muscle with this type workout regimen, you need a diet high in proteins and low on carbs. And no smoking or suggary foods! Good luck!

  29. QUESTION:
    i need to be a lot stronger and need bigger muscles?
    ok im a 15 year old boy, i lift on and off, not nearly enough or frequently to gain muscle....i usually do pull-ups and push-ups because i workout at my house and so i have no spotter and free weights would be more dangerous, but i do actually have a lot of free weights, ive got a bench press....dumbells....curl bar, and some other stuff.....and im up to a rep of about 15 on pull-ups...but i would like to gain more muscle a lot faster so im going back to lifting with free weights...so i need a good workout plan....to lift every muscle...arms legs and abs....so if anyone knows a great workout plan then please let me know!

    • ANSWER:
      You have stated your own problem 'i lift on and off', exercise must be frequent, to improve/sustain your fitness you must keep up the hard work. Just make sure you keep consistent and try and keep your lifts around your body weight, Push ups etc are good since there is no harm that they can cause, yet they are still a brilliant workout if done correctly.

      Hope i haven't been too patronizing
      Good luck, hope you bulk up

  30. QUESTION:
    Any eating recommendations for helping to build better definition in muscle tone?
    Curious if anyone knows. I've been regularly working out to get my six pack back again and a little more upper body. I use free weights mostly and various ab workouts on lower, middle, and upper. Despite regular workout I'm not gaining as fast results. I don't very healthy so I assume this is the problem. Just need to know what's a food plan to help me. Extreme details with reasoning would be fantastic.

    I'm 140 Lbs. and 6'0'' in case that helps determine what I'm supposed to eat and FYI I have a high metabolism :P

    • ANSWER:
      You need to add at least 30-45 minutes of cardio 4-5 days a week. Even though you may not be or look fat, there may be small amounts of fat covering up those muscles, so cardio is the only way to get rid of it. Cardio is also a good overall workout for you whole body and heart/lungs.

      And yes, what you eat is a big one. Ever heard the saying you are what you eat? I believe that is true. You need to change around your outlook on eating, part of getting in shape has to do with what's in the kitchen. Eat whole grains, get in your fresh fruits (2-3 servings daily, smoothies are great, just don't add sugar), veggies (3-5 servings daily) and of course your dairy. Cut out all fried foods, refined foods (white bread, bleached flour), & sugars and artificial sweeteners. Think of food as a way to gain energy, not as a way of life and as a social habit. The more you eat when you are just "hungry" and not when you are bored, the better your habits will become. Don't completely deprive yourself though, if you have to have something sweet, eat a small cookie , etc. Depriving yourself completely will just drive you insane, and when you do give in for a treat, you are twice as likely to eat more of the bad things.

      Hope this helps and good luck!

  31. QUESTION:
    Is it better to do full body workouts several days a week or split workouts isolating muscles on diff days?
    I was just wondering what is better to build serious muscle fast as I am currently on a split workout, I have never tried full body as my gym doesnt provide deadlift/squatting materials. Which would be better for gains as I am unhappy with my current..

    Also if it helps, I have 18 months experience, I am 16 years old and stand at 5"8. I also weight 62kg, unaware of equivalent in pounds.

    Thanks in advance. Feel free to email me: Twentyfish@live.co.uk

    • ANSWER:
      The top trainers in the business (Cosgrove, Rippletoe, Waterbury, etc) all recommend full body workouts.

      If your gym doesn't have a squat cage, then I would recommend joining a different gym, if possible.

      If this is not an option, you can still do squat and deadlift variations with dumbbells (single leg squats/deadlifts, goblet squats, Romanian deadlifts, etc) as well as dumbbell cleans and 1-arm dumbbell snatches.

      Your workout should favor compound movements instead of isolation work (i.e. pull-ups instead of curls, squats/deadlifts/lunges instead of leg-extension/leg curls/calf raises, etc.)

  32. QUESTION:
    I need advice on how to workout for endurance... more reps less sets? less reps more reps? Please help?
    Hello, I am training for the army and currently have progressed quite a bit in my workouts. I am eating properly etc... and giving my muscles rest. I mostly do resistance workouts (i.e. Pushups, pullups, situps, free weights, core strength, etc..)

    My ultimate goal for my workouts is to gain
    Endurance
    Overall ammount of reps

    You see, I want to costantly moving up on how many pushups and pullups and etc.. that I can do. Currently I do my approx. max ammount in sets of 2 or 3.

    If I am training moreso for indurance and (in the long run) how many i can do total, am I training properly?

    or should I be doing, for example, 10 pushups, 5 sets?

    or should I continue doing what Im doing now, max. reps, fewer sets?

    Keep in mind I want to increase my overall ammount the fastest, and I also want to increase my endurance. I DO NOT want to majorly increase how buff I get. I also want strength (obviously) but endurance and reps are more important.

    Thankyou

    • ANSWER:
      Here's a way to increase the number of reps in the long run:
      Let's say you want to be able to do 10 pull ups. Do 20, twice more, but break them down in a number of sets you can manage.
      If your max number of reps is 4, then do 5 sets of 4.
      Increase the number of reps as you improve, and decrease the number os sets until you can do a set of 10.

  33. QUESTION:
    Best way to add muscle mass?
    I am 16, 6feet tall and weigh about 160pounds. The problem is i am skinny and have small arms and want to bulk up. I eat a lot and have a fast metabalism so I do not gain weight easy. Can someone tell me how i should start and what to do in simple terms, because i am not farmiliar with weight lifting. I have to do all the workouts at my house and the equipment i have is

    Bench press/bar w/ weights
    Free weights

    So does anyone know how i can get more muscle mas and bulk up with that equipment?

    • ANSWER:
      Eat like crazy (healthy food). You need to up your calorie intake if you ever want to see the scale move. Of course whether you want it to be fat or lean muscle is up to you. If you don't want the fat to build up (which trust me, it will even if you think you will never get fat) then you must lift intensely. If you are serious about putting on mass, then I would invest in a gym and do compound exercises (google them). They will make you grow like crazy. The big ones which theoretically you could do with the bar you have at home are bench, squats, deadlifts, and barbell rows. Get those down and constantly move the weight up. Once your body gets adapted to the weight, it will no longer try to get bigger because it can already do it.

      Good luck, and just remember... you won't put on 1 lb. of weight unless you EAT! so stop reading this and GO INTO THE KITCHEN!

  34. QUESTION:
    Lose weight fast in 2 weeks?
    In March 2009, I was 174lbs. September 2009, I was 168lbs. December 2009, I was 160lbs. Now, I'm 166lbs. Gained about 6lbs in muscle in the past month.

    I'm 62inches tall, female.

    Workout 6 days a week, 3 of those days consist of working out twice at the gym.
    My workout plan as follows:
    1 hour cardio (15 min stair master, 15 min exercise bike, 20 min treadmill (walking until my shin splints heal, though it has been 2 weeks and they are taking really long to heal), 5 min rowing, 10 minutes on bike again).
    1 hour weights (varies per weight machine, and some free weights)
    20 minutes steam room.

    All this has helped me lose 8 pounds in one month. BUT, apparently, I push harder in the weight room, and gained 6 pounds back. I'm enlisting in the Army, and I need to be at least 32% body fat. A month ago, I was 34%, and as of last week, I'm 33%. Need to lose one more percent in POSSIBLY 2-3weeks.

    Diet:
    2 pieces of wheat toast with low fat peanut butter for breakfast
    Cheeze-it party mix for snack
    1 cup fat free yogurt with crushed walnuts and an apple for lunch
    1 mango for a snack
    Skinless/Boneless white chicken (broiled) w/garlic salt and pepper & corn, or any red meat broiled, baked, with baked red potatoes (or anything like that)

    Now, I know I should be pushing harder on cardio to lose more weight, but for some reason I'm more motivated on the weights. 2 months ago, I started off doing 20-30lbs on the weight machines. Now I'm doing 80-110 on the weight machines (150-170 on leg press, 90-110 on pull down, 105-120 on the machine where you push down on the bars on your sides, 80 on the machine where you pull the bars on your side to the front of your face, etc)

    Anything else I can do to help improve weight loss guys? My recruiter suggested a "seaweed wrap" to help lose 2 inches off my waist. Oh yeah, I've lost about an inch off my neck measurement, an inch and a half or two on my waist, and for some reason, I'm not losing anything off my hips!

    Suggestions for anything I've listed would be totally awesome and considered! Thanks so much!

    • ANSWER:
      well stop eating chicken, because chicken has protein and helps build muscle. And start eating almonds for a snack. and potatoes also help you gain weight. drinking water should be a regular part of yor diet. because at army boot camp you will drink water. trust me im in the army reserves and ill bet your going to fort jackson, south carolina or fort leonerdwood, missouri for BCT. and trust me you will burn that off at basic combat training.

  35. QUESTION:
    help on dieting?
    I am 14, about 5'2 fr, and weigh around 123 lb. I play soccer, and have a workout 3x a week. I am trying to tone up. (lose fat gain muscle) but my weight has neither decreased or increased. I think i am going to go on a diet to help the process move a litte fast....(i already eat righ and stuff) but i have a queston if this is a good plan:

    Breakfast: fruit salad no dressing consisting of 1 banana 1/2 a big apple and 1 small orange with a glass of water. or cereal

    Lunch: a small garden salad with fat free ranch and some mixed nuts (no salt) with water / or organic peanut butter and honey sandwhich on 7grain bread (half a sandwhich)

    Snack: banana or apple sauce or 90 cal. pack

    Dinner: something Like pasta & cheese w/ 2 veggies and a glass of water

    I am a veggetarian so please help me if this looks like I'm not getting enough protein, also i take a daily vitamine.
    I want to lose 2 inches off my legs and hips. Is this going to help with that?
    is this to much?.. i think it would round to about 1000-1100 cal. can that be enough?

    • ANSWER:

  36. QUESTION:
    PLease help me get fit for my vacation (its a month away):):)?
    ok I'm 5'8" and 135 pounds....I know that is a healthy weight....I dont want to lose weight, I want to gain muscle tone. Its all fat and no muscle and i know muscle weighs more than fat so i dont care if I gain weight from getting muscle.

    I know I know.....cardio and strength training....but I want a nice Fergie stomach (yea right) from the old BEP music video Hey mama. And nice lean yet toned legs, and nice a** not too big but not small and firm and nice strong arms.......

    o god I went dreaming....So i have lots of strength workout things but i dont know how to schedual it??

    like how long should i warm up and what should i do for a warm up, how long for cardio and what should cardio be (hate running), how many reps and sets, what should i do for a cool down...

    and i also want to increase my stamina and flexablilty so if you know somewhere online i can get free yoga postions...:):)

    and then of course nutrition:(:(
    ok im junk food eater...just still got my fast metebolism.
    like i can eat healthy snacks and stuff....i just need some healthy lunch and dinners ideas:):)

    thx so much ....sorry it was so long..

    • ANSWER:

  37. QUESTION:
    How should I confront my parents about this?
    I am trying to lose some weight but it is hard since I no longer do water polo and I have free time. But the small gym I go to doesn't have that many equipment and it's free. I try working out longer like 2 hours and drinking my Slim Fast everyday. But it's slowly working. But there are days that I don't workout because of school and it's stressful because I am a senior.
    My dad says it is just an excuse and that I'm lazy. But he doesn't understand. I lost a lot of weight and gained muscle in water polo season doing 5AM workouts to 5 and sometimes 6PM workout practices.
    Each day, he's like I'm gaining and look ridiculous and fat. But so does he. Whenever he says something like that, I want to yell and scream at him because he and my mom does not help me or support me. There is junk food in his house and at my mom's house but they're like "willpower". What the ****? It is hard and that basically means I can't eat anything in this house.
    I eat the fruit and veggies but there are certain veggies that I don't like that my dad is forcing me to eat like beans. I don't like them (yeah it's bad cuz I'm Colombian) but he shouldn't force me., He should be supporting me like buying food that are less calories. But whenever they go grocery shopping, they never tell me because I'm either at school or at the gym.
    But if I tell him that, he will say "willpower" and if I actually yell at his bull crap, I'm afraid of getting hit.

    How do I show my dad that I am trying and that he's hurting my feelings? It's even worse because prom is in a few weeks and he's not supporting me AT ALL.

    • ANSWER:
      i'm sorry to hear that. i can't imagine what you are going through but i'll give it a try. if i were you i would probably tell my parents to stop, i would tell them that it's not helping and that if they do want me to look thinner i'm going to need their help but not in that way. i would ask them for money to go buy my own food, and i would say that i could cook it and that they don't have to do anything. except for giving me money to buy food and stop complaining. i'm guessing you are old enough to cook for you self, if i'm not right you could ask them to start eating more healthy food to. tell them the benefits of eating healthy and working out. if they argue, argue back! but you'll need a lot of fact about what happens if you doesn't eat right and stuff like that.

      i hope i helped. if i did i would really appreciate if you could write me back and tell me how it went :)

  38. QUESTION:
    Contradicting workout routine?
    This is going to be a long read… sorry in advance, but I think it’s necessary for an accurate analysis and answer

    Three questions:

    Background: I’m 21, I use to be very skinny, with a metabolism that could inhale a whole farm without gaining a pound… but then I started to work fulltime (sitting on my *** all day) and go to school fulltime and workout on the side while taking GNC’s MASS XXX protein shakes (1000 calories/40g protein), and gained a lot of weight over 30lbs in the past year and a half. My goal was to be 185lb but I’m currently at 165, which I’m comfortable with. Currently for the New Year I’ve decided to eat “healthier” (not necessarily “dieting” as my coworker would say). My previous eating habits use to consist of eating anything, and everything in sight, mostly junk, fast food, snacks, (daily candy lover – like I have 5 pound bags of candy from BJs) soda, etc just crap… Basically I’ve replaced most of those with, fruits and veggies instead of candy, chips & snacks. More natural home cooked items such as chicken breast and pasta (which if I may say myself, is delicious) instead of the single-male frozen bagged/boxed things like precooked BBQ chicken, pizza rolls/bagels etc. Just a more “cleaner” eating style… Also, my daily consumption of liquids have evolved from soda to 2 cups of green tea 5 days a week before noon, and proceeding with plenty of water cups throughout the day, the days I work out I probably consume and average of a half a gallon to a gallon of water at the gym.

    Moving on:
    My schedule / QUESTION #1:
    (all lifting days are warmed up with 10-15 of jump rope to get my heart rate going, and then stretching before and after)
    Sunday: Chest/Triceps (until failure) usually 10 reps warm up then 10-9-8 (I know you’re suppose to go heavy and low reps but I do all of these to failure) I’ve also switched from dumbbells and free weights to machines
    Monday: Rest
    Tuesday: Boxing (nothing serious, I’m not going to the Golden Gloves (not yet at least) but I’ve been boxing for about a year now, on and off, my schedule is finally allowing me to go back)
    Workout:
    Stretch
    3 rounds jump rope
    3 rounds speed bag
    3 rounds shadow-boxing
    3 rounds heavy bag (black, thin, stiff)
    3 rounds double ended hook bag
    3 rounds heavy bag (red, thick, little softer) [my gym has a few different bags that I am not 100% sure of the weight)
    3 rounds focus mitts
    3 rounds of core exercises (anything that has to do with the core, depending on the day and my mood)
    And finally if I have enough energy I’ll end it with 3 more rounds of jump rope & stretch
    Wednesday: Rest
    Thursday: Boxing again (on occasion a couple times a month I might spar for a couple rounds)
    Friday: Legs/Lower back (squats and deadlifts)
    Saturday Back/Biceps (until failure)

    So now that you know my life in a nut-shell…

    Here’s the question: Is that a contradicting workout regime? My goal at the moment is to get as big as possible Mass wise (while still looking normal – not a pro lifter or anything) and I know that’s kind of contradicting my Boxing since Boxing is usually endurance and stamina, but once I get at a comfortable Mass, I’ll go head on into Boxing, with running (which I currently don’t do, because it seems to eat away at my muscles, which is contradicting my goal) and on the lifting days I’ll do high reps and low weight… but you can’t “tone” something that isn’t there, that’s the reason for gaining the Mass. Also, I’ve dumbed down the Mass XXX (because of the gut it’s produced) for a Wheyabolic (which is half the calories, and 60g protein)

    Question #2:
    Would it be wise to swim on Saturday afternoon/evening since it’s almost like a full body workout (I do back/bicep in the morning/noon)

    Question #3:
    My rec center also offers an Olympic Lifting / Power Clean training adjacent to my Boxing… and I was wondering since that’s also a full body workout would it be wise to add that on Tuesday/Thursday/Saturday before boxing? (and after back/biceps) or would that be contradicting to my goals? Am I overworking myself? My body recovers pretty quick especially with all the protein I’m consuming.

    I know this was a lot to read, but I’d appreciate educated and supported answers, please show me the courtesy of sources, or well detailed explanations as I have in composing this question

    Enjoy

    EDIT: I’ve also been trying to implement a 10:30 PM bedtime every night (with exceptions on the weekend – sometimes*) instead of my usual 12-1AM nights
    I work 9-5 (wake up around 7:30)
    Then I have class after that on Monday/Wednesday until 9
    Boxing is usually for about an hour to 2 hours
    Workouts are usually and hour to hour and half at the most

    • ANSWER:
      For mass accumulation go to:

      Thinkmuscle.com
      select Articles
      Under articles by topic select Training
      Learn all you can about Hypertophy Specific Training and then apply it. Fastest healthy way to put on mass I have ever found.
      Keep in mind a lot of extraneous activity will in all likelihood slow down your ability to gain mass

      Cheers, Mike

  39. QUESTION:
    I need pro advice please?
    I am 5 feet 7 inches tall and weigh about 165-167lbs and am 19 years old. I want to have a killer body. Anyways when I was 17 at 5 foot 5 and a half or 6 I was 255lbs and lost all that weight extremely fast and went down to 150lbs then I gained about 15-20 pounds both muscle and fat. I do have fat on my stomach sagging...also breast love handles butt lol......I want to BULK up 1st, then CUT...but what would be a great work out routine to gain muslce????????OH And I hate free weights so i will be using the machines.

    Today is July 1st what should be my work out routine to gain muscle?

    And when should I switch to my CUTTING phase??

    ALSO.. I am kind of following Mark Whalbergs way of gettinga perfect body... He said 30 minutes a day, 5 days a week. He picks two or three body parts to focus on and works hard and fast. He doesn't exercise his abs. He doesn't do any fancy, faddy workouts. He hates cardio: "Running on a treadmill? I'd rather watch a chicken roast."

    I wanna do the same lol so please answer my questions :) thank you

    • ANSWER:
      Well starting off you may want to do some ab work just to build the strength, once you build that strong core you can begin to neglect them.
      You should probably bulk up to around 185 than cut to 175.
      No one routine fits all. Starting off I would do circuit exercises to work full body at least 3x a week. If your going to go 5 I would still do some cardio as well just for health and fat cutting benefits.
      Machines will only get you so far, good for a starting base but sooner or later you will have to move on.
      When you workout work largest muscles to smallest. Legs, chest, back, shoulders, core, bis, tris. When working a circuit try to limit the time inbetween each exercise to less than 30 seconds, basically the time it takes you to get to the next machine. Do 1 set of each than repeat if necessary.

  40. QUESTION:
    PLEASE help me????????????
    I am 5 feet 7 inches tall and weigh about 165-167lbs and am 19 years old. I want to have a killer body. Anyways when I was 17 at 5 foot 5 and a half or 6 I was 255lbs and lost all that weight extremely fast and went down to 150lbs then I gained about 15-20 pounds both muscle and fat. I do have fat on my stomach sagging...also breast love handles butt lol......I want to BULK up 1st, then CUT...but what would be a great work out routine to gain muslce????????OH And I hate free weights so i will be using the machines.

    Today is July 1st what should be my work out routine to gain muscle?

    And when should I switch to my CUTTING phase??

    ALSO.. I am kind of following Mark Whalbergs way of gettinga perfect body... He said 30 minutes a day, 5 days a week. He picks two or three body parts to focus on and works hard and fast. He doesn't exercise his abs. He doesn't do any fancy, faddy workouts. He hates cardio: "Running on a treadmill? I'd rather watch a chicken roast."

    I wanna do the same lol so please answer my questions :) thank you

    • ANSWER:
      Any routine to bulk up and/or cut requires a good diet and getting rid of body fat. No muscles show through fat so work on getting rid of the fat combined with isometric exercises before doing any heavy lifting. Also don't take any products! You are too young to interfere with your body and its normal growth process!

      Tell Marky-Mark that running on a treadmill is excellent for fat burning and great for the legs and ass.

  41. QUESTION:
    Need some serious advice?
    I am 5 feet 7 inches tall and weigh about 165-167lbs and am 19 years old. I want to have a killer body. Anyways when I was 17 at 5 foot 5 and a half or 6 I was 255lbs and lost all that weight extremely fast and went down to 150lbs then I gained about 15-20 pounds both muscle and fat. I do have fat on my stomach sagging...also breast love handles butt lol......I want to BULK up 1st, then CUT...but what would be a great work out routine to gain muslce????????OH And I hate free weights so i will be using the machines.

    Today is July 1st what should be my work out routine to gain muscle?

    And when should I switch to my CUTTING phase??

    ALSO.. I am kind of following Mark Whalbergs way of gettinga perfect body... He said 30 minutes a day, 5 days a week. He picks two or three body parts to focus on and works hard and fast. He doesn't exercise his abs. He doesn't do any fancy, faddy workouts. He hates cardio: "Running on a treadmill? I'd rather watch a chicken roast."

    I wanna do the same lol so please answer my questions :) thank you

    • ANSWER:
      This is a Health board, not a bodybuilding board. Join a bodybuilding group on line.

      Good luck!

  42. QUESTION:
    What is wrong with my Diet and why did it stop working?
    I am 18 and trying to get fit for fighting and just to be healthier i weighed 285lbs and now im down to a lil less than 260 and I am 6ft 1. I am stuck here for a lil over a week. I do not know that to do and I have been feeling sick for the past 3 days so i have topped my workout but today I feel fine so I plan on working out. I also have had a bowl of oatmeal with milk everyday it is also weight managment so its not as bad followed up usually by a ham or turkey sandwhich with a south beach diet bar for dinner. I think I should be losing more weight than I am. I also eat wach meal about 4-5 hours in between each other so I can keep my metabolisim going strong.
    I have been working out for lil over a month and I lost about 30 pounds in that time. I do this routine everyday and add a lil more in between. I do 100 secs of static stretches and 60 sec stretches on my groin and other leg muscles. Then I do 50 high kicks with each leg to the bag. Then I lift heavy weights 10 curls and ten reverse curls. 5lbs holding out to sides for 60 seconds on each arm then 60 spins with weight with each arm. Then i get them and bend over touch toes sides and raise my arms until i reach over thirty. I continue by doing 100 jumping jacks. Then I hit the speed bag 600 times with each arm. I follow up by hitting the heavy bag with 100 punches from each arm.Then 30-40 situps 10-15 push ups followed by 500 knee raises with 5lbs in each arm to increase it a lil bit. Then 200 pucnhes on the speed bag with the side of my fist then 600 more on the speedbag with the normal side then 200 more punches on heavy bag followed by 30 turns with the 5lb weights in the opposite direction. then finally followed by a 20 min jog. I do this everyday plus activity during the day like swimming playing basketball or going to the gym. I also do a post workout that involves 20lb weight curls with each arm and holding sides out for 30 sec each and sumo squats.
    Is there anyway to continue my diet and help me lose more weight and get more fit. I can also tell I have gained much more muscle than before though. Ihave done all of this and have seen amazing results extremely fast also before my workout i was in school and very sedative and played video gams in my free time so that might be why I have lost so much weght so fast.

    • ANSWER:
      WOW

      Ok, if your weight is stuck that means you need to cut your calories by about 100-200 kcals/ day. To boost your metabolism... drink more water , like 2-3 litres and also drink green tea for a stronger boost. And I suggest adding in cayenne pepper to some of your meals.

      Don't worry your weight will drop again... sometimes there's always a pause. It called hitting the plateau.

  43. QUESTION:
    Weight loss nutrition & fitness.. the scale is stuck!?
    Hi! I have been doing p90x AND Insanity. I am on my 6 week of p90x & week 4 of Insanity. I do the Insanity program first and then p90x since it is mostly strength. I have no trouble completing p90x... Insanity is hard though... and if I get anyone saying Insanity is easy then you are amazing ;)
    I lost weight pretty quickly BEFORE I started the programs by just eating better and cardio. I have been taking measurements and my clothes are fitting much looser or even falling off, so I know my body is changing and I am gaining muscle, but it seems to have slow waaay down!!! How do get this fat to come off quicker? Am I not eating enough maybe? I try to stick to no more than 1400 c/day. I do not ever eat fast food, soda and I am a celiac so I don't eat wheat, just oatmeal, rice ect. I do have a coffee habit though, but if it's Starbucks I stick to skinny lattes.
    Please help! I started this 4 months ago and am going on a trip in 5 weeks, I need this flab off!

    Typical workout 6 days a week: One of the Insanity (cardio circuits/plyo ect.) workouts then p90x (either plyo/strength/kenpo ect).

    I'll eat gluten free oatmeal made with almond milk & blueberries. Snack is a GF balance bar. Lunch salad w lots of veggies, almonds and either tuna or chicken. Snack: Apple and almonds or GF balance bar. Dinner chicken w rice and some veggie.

    • ANSWER:
      I'm a Registered Dietitian. Not only do I see this sort of thing all the time with clients, I've experienced it in the past myself. There was a time when I overexercised and ate too little. This is what you are doing--you are probably burning 1000 calories a day just through exercise (not to mention probably close to 2000 calories for your resting metabolic rate). 1400 calories per day is slowing your metabolism down. If your clothes are fitting loose, you are losing fat--and gaining muscle, like you mentioned. This means the scale will likely stay stuck. I always gain 3-5# when I add muscle building exercise, though my body may be smaller. Don't get focused on some number on the scale. And don't fall into the trap of driving yourself crazy--otherwise, after you trip you will overeat and hate exercise. I've been there, too.

  44. QUESTION:
    What weight routine should I do?
    I have a bench and I have the leg lifters. I have a barbell and 2 dumbells. I have 50kg in free weights NOT including the weight of the bars.

    I know what exercises I should do but I want to build alot of muscle AND tone up real good.

    And with my abs, what exercises are best to get toned, massive abs. I have a very fast metabolism so it will not be hard for me to get big abs.

    What days should I workout and what muscle group on which day.

    At the moment I am doing 1 day workout, 2 days rest. The reason I do this is because on that 1 day I spend 2 hours working out and I work out every muscle group. It does show gains but I was wondering if there was a better way to do this.

    I have a mate who works out every day but he has 1 day heavy weights for building muscle and 1 day light weights to tone up.

    What do you guys reckon is a good workout routine that will get me big and toned.

    • ANSWER:
      you need to split your routine in half. workout every other day and train half body on day 1, other half on day 2. or you can split it further and train groups so you are lifting 4 days a week but only training each body part once per 6 days.. 2 hour sessions are too long. your energy levels cannot be sustained for 2 hours, and besides, nobody should be training that long. it gets stale very quickly.. keep it to 45 minutes, lift like crazy, don't waste time, then be done and get out.. it will keep you fresher in the long run and you will have better workouts. the whole light weight for tone, heavy for size is somewhat true, but through experience, i never weight trained for tone.. tone and definition is best achieved through cardio and diet.. weight training is meant to build muscle. lets keep it that way. sets should be between 6-10 reps per set. lower rep sets with heavier weight like 3-6 reps will develop strength. 8-12 reps is best for building muscle size. i always liked to lift in the 6-10 reps area for most compound lifts.

  45. QUESTION:
    what is the best work outs for a 13 year old boy?
    i'm like the weakling of my class and ppl always make fun of me and stuff. i want to show them i can be tough but im weak and stuff so i cant do anything. what is the best workout that is free and that i can get muscular and brawlic. i mostly want to gain more arm muscle, chest muscle, abs, jump higher, run faster, and lose some fat around the waist, hip, and leg. what work out should i try. and also is it possible to not have 6 packs but to have the outline of it. because i have alot of fat so i cant see if i have and abs but i can see the outline as if i had 6 packs without the lines in between.

    • ANSWER:
      When I was your age, I weight trained and was the strongest in my class for a long time. According to my doctor, I stunted my growth and am at 5'6" so unless you are already tall, I wouldn't recommend weight training.

      Now that I am a kind of short 22 year old, I would recommend a workout like this for a young person like you.

      4 sets of 10 reps of the following exercises 3 or 4 days out of the week:
      (Be sure to rest for about a minute between each set)

      -push ups
      -chair dips (use 3 chairs, one for each arm and one for you feet. start with your arms straight and go down until your chest is level with your hands and push back up. this is one rep) These will make your arms big.
      -incline push ups (put your feet on a chair and then do push ups)
      -pull ups (if you don't have a pull up bar then use any tall edge you can hang off of. I would use the edge of an iron beam on the ceiling of my basement)
      -squats (if you have some weights, hold on to them while you lower your butt down to your knee level without moving your knees. Feet should be shoulder width apart. Down and up is one rep)
      -lunges (Take a step and lower your knee to almost touching the ground. Then push up and bring your feet back to shoulder width apart. Do this 10 times per a leg for one set.)
      -hanging calf raises (Find some stairs or a ledge not too far off of the ground and hang your feet halfway off of the ledge. Go down and all the way up to your tippy toes for one rep)

      These exercises should be done for the same amount of days but with the sets and reps included:
      (Rest for a minute between each set!)

      -situps (Lay on flat ground, bend knees with feet flat on floor, raise your chest to you knees without picking your feet from the ground. I usually put my feet under a couch or my bed to keep them flat on the ground. Also, I put my hand behind my head and get my hands close to my knees. Do not push on your head with your hands. You will end up with a neck strain if you do this.Do this 20 to25 times for 3 or 4 sets. You can add a twist to the right then the left as you go up to touch the elbows to the knees once you feel stronger. The twist helps work the sides of your abs.)
      -bridges (Get in a push up position except put your elbows on the ground. Hold this position for 30 seconds and do it 3 or 4 times.)
      -leg lifts (Lay flat on the floor, put your hands under your butt, keep your legs straight and lift you legs up to about 6 inches off the ground, spread your legs to shoulder width while keeping legs lifted, bring your legs back together, and put them down. This is one rep. Do this 20 to 25 times for 3 or 4 sets)

      To jump higher and run faster:
      (One minute break in between sprints or jump sets except for jog/sprints)

      -40 yard sprints for 15 to 20 times once a week
      -100 yard sprints for 10 times once a week
      -Jog/Sprints once a week (Switch off jogging for 30 seconds and then sprinting for 30 seconds for ten minutes. This means start jogging then go right into sprinting then go right into jogging... don't stop moving until you are done with all your 30 second jogs and 30 second sprints for the continuous ten minutes. If you do this once a week, you will lose a lot of fat in only a few weeks.
      -run one continuous mile once a week (Time your mile and try to beat that time by a couple of seconds every week. In a year you will run a mile at least a whole minute faster. I learned this trick while running track in high school)
      -The Box Jump (Find something sturdy and solid like a wooden box that can hold your weight as you come falling down on it. It should be a foot or two feet off the ground so you can jump on it. The exercise is to jump on it and then step off of it. Proper form is to stand an inch away from the box, jump onto the box, land on the bottom front part of your foot, be in a squated position upon landing, stand straight up on the box after a secure landing, and step off the box. This is one rep. Repeat 10 times for 4 sets. One minute rest between sets. This should be done twice a week to really get those calf muscles strong for high jumping. As it gets easier to jump onto the box, find a taller box by a few inches and try doing your box jumps onto the taller box.)
      -Alternative Box Jump (I never had a box to jump onto at home. If you dont, start squated down with hands touching the ground and jump straight up as high as you can with your hands shooting up into the sky like superman. Do this for 20 or more times for 3 or 4 sets. This is less intense than the box jumps so it is better to do more reps. One minute rest between sets)

      -This last thing isn't an exercise but a tip. When your friends are going to go play a sport, go with and play with them. You will burn calories and be challenged to move faster and be stronger.

  46. QUESTION:
    critique my diet/ exercise routine please?
    Im trying to cut down to at least 148 for a wrestling tournament.

    Breakfast

    -2 whole eggs/2egg white
    -3 strips of grilled bacon
    -small bowl of granola cereal with fat free milk

    Lunch
    -Small Turkey or Roast Beef Sandwich on Wheat Bread
    -Apple, preferably green or grapefruit
    -light and fit yogurt(80 cals)
    -water

    snack after school cuz i have 4th period lunch and im starving by the time i get home

    -BIG bowl of greens. All steamed. Can be a variety of things. Broccoli, spinach. brussel sprouts, etc.....

    Workout
    I lift weights like i normally would but instead pairing a big muscle group with a small muscle group(back, tris/ chest, bis) i just do one big muscle group a day to make time for cardio. And if i do arms its bis/tris/forearms. I do abs everyday. Protein bar or small 24 g protein shake after wards

    Dinner
    -Bowl of steamed broccoli/spinach/brussel sprouts

    Before bed

    My biggest concern. I want to limit the amount of muscle mass ill lose on this cut. so i drink a high protein shake before bed every night. Its this and it all goes into a blender.

    2 large scoops of peanut butter(130 cals? 18 gs protein)
    50 gs of whey isolate(200 cals)
    the milk shud be around 15-20 gs of protein and 120-150 cals

    whey isolate gets into ur system really fast but i dont want that wen i sleep. Thats why i added the peanut butter(the mono/polysaturated fats) and the milk to slow down its digestion. I might just take that out and replace with a couple tablespoons of olive oil on the side.

    I have been looking a lot leaner and my waist a lot trimmer but the weird thing is i havent seen much progress on the scale. Maybe im gaining some muscle in the progress? Im tryin to cut down to at least 148. Im 156 right now.

    and yea i like to follow the "eat like a king at breakfast, a prince at lunch, and a peasant at dinner saying)

    • ANSWER:
      Dude!! all in all it looks kick a**! Make sure you use a pure whey protein with No artificial Sweeteners, No artificial Flavors, No artificial Fillers etc.

      http://www.buybulkwhey.com/

      These guys sell the highest quality and best priced pure whey protein.

  47. QUESTION:
    Is it time to see the Doc? Please help?
    I am 5'4 and around 180 lbs. I've been working out since December and eating healthy. I am also a vegetarian, and I am VERY strict about what I eat. Here's the break down.
    BREAKFAST-
    Whole grain sugar free oatmeal, banana, and one cup of skim fat free milk.
    LUNCH -
    Protein bar and some pineapple followed by going straight to the gym.
    AT THE GYM-
    I do ten minutes of cardio on the elliptical for a warm up on the interval incline level 5.
    I then lift for around an hour or hour in a half to two hours non stop.
    I then get back on the elliptical for a ten minute cool down, I usually manage to do a mile on the elliptical on warm up and cool down.
    BACK HOME AFTER WORKOUT -
    I drink my protein shake.
    DINNER -
    I typically have a a veggie burger or salad. Veggie burgers that I eat are VERY healthy. On my salad I typically put balsamic vinegar, extra virgin olive oil, and an Italian fat free low calorie dressing. I DO NOT put cheese on my salad. It's just lettuce and the above things.
    I typically eat dinner rather early, so if I get hungry later I will usually have some fruit or drink some water.
    I do not drink soda.
    I do not eat fast food.
    I only eat healthy food and I know for a fact that my diet is NOT the problem. I watch my portions VERY closely.
    I only drink water and fat free skim milk.
    I do not touch greasy food.
    Is it time for me to see a doctor to check for a thyroid problem? I haven't dropped a single pound, I know that muscle weighs more than fat, but I can tell by the way that my clothes fit that I haven't lost a pound or gained enough muscle, muscle isn't flabby, I have flabby. I am so confused as to why I haven't lost ANY weight. So, is it time I go talk to the doctor or what? This is so frustrating/discouraging.
    Protein shake is a little high but not bad. The calories from protein have a harder time turning into "gluco-calories" (fat) so the calories in protein aren't really something to be concerned about. They aren't fat calories, their calories that the body actually uses and burns up.

    • ANSWER:
      Actually I'd be willing to bet that the diet is the problem. You are eating too few calories. If you eat too little, you won't get results from exercise. You are not eating enough protein, carbohydrates, fats, calcium, or any of that. Try to eat more whole grains, nuts, and try to eat more dairy, and veggies such as squash, eggplant, stuff like that. Cheese is good for you, by the way, you just don't want to be eating shitloads of it. There is no need for protein shakes, those are just crammed with sugar and/or sodium that you do not need, and they do not really give you adequate protein. Healthy diets are NOT restrictive, and you are eating a very restrictive diet.

      Lifting for a minimum of one and a half hours is too much lifting, and 20 minutes of cardio isn't enough. Also, doing that kind of lifting every day isn't good for the body because it does not allow your muscles to heal properly, and you need to give your muscles time to heal in order for them to build. This is part of why you are not seeing results.

      If you did leg-lifting exercises one day, and arm exercises another day, and core muscles another day, rest, and then started over again, you would see more results. These exercises only gain muscle; they do not burn fat--cardio burns fat. The more muscle you have, the more calories you burn during cardio. This is why they have to be balanced properly because they do go hand-in-hand.

      Also you should do more cardiovascular exercise. Try doing something for a minimum of 30 minutes. Cardio is meant to burn calories, and it is not meant to warm up/cool down for lifting.

      By the way, don't follow what people do at the gym as the "proper" way to exercise. Most people at the gym are not doing things properly. This does not sound like a thyroid problem. You can test this at home: buy an iodine tincture, and test a portion of skin that doesn't show much, like your stomach. Put the iodine on your skin, and you can still see the iodine on your skin days later, then it's a thyroid problem. But don't assume it's a thyroid problem yet until you make changes to your diet and exercise routines

  48. QUESTION:
    I'd like to increase my weight.?
    Recently I've gotten back into working out. Started about two sundays ago.

    Here's a little on my workout:
    Mon, Wed, Fri, Sun
    Triceps
    Chest
    Forearms
    Tread climber w/10 pound ankle weights for 15 minutes

    Tues, Thurs, Sat
    Biceps
    Traps
    Lats
    Treadmill for 15 minutes

    For all muscle exercises I usually do 2-3 different exercises with 2 sets of 15-20 for each.

    Now here's a little about me:

    I'm 18 y/o, about 5'10'' only around 130-135. I'm guessing I have a fast metabolism. I used to go to the gym and I was close to 145, but I stopped for a few months and yes, I LOST weight. I rarely did any cardio exercises or weight lifting or anything and I lost weight. Going to the gym is not an option for me anymore as I feel like I have everything I need to get a good workout in at home.

    I really want to gain more weight and not look so thin. I'm pretty sure I'm not going to get any taller since I'm already 18 (soon to be 19) and my father was around my height as well. I think I know how to exercise effectively, but when it comes to the nutrition or dieting I SLACK a lot! Plus I don't really know what to do. But I'm looking to gain weight, but turn that weight into muscle.

    If anyone knows any tips on gaining weight that I can turn into muscles and anymore exercises that would be great. Also looking to start on my abs and legs so if you have any good exercises for those areas, please feel free to post.

    Thanks

    • ANSWER:
      brewing yeast. It has a lot of vitamin B, too. It will make you gain
      weight in a week. Either buy at pharmacies, as supplement, or in any
      place which specializes in brewing. Three pills a day/three tablespoons a
      day - depends on the product, and you are there. Good for bones and
      hair as well.
      Check up these Workout Exercises : Weight Training, Plyometrics , Stretches
      (Flexibility), Pilates, Ball, Cardio Dumbbells, Cables etc. 100's Of
      Exercises. They have animated photos, so it's easy to understand how
      to do them.

      http://www.myfit.ca/exercisedatabase/exercise.asp

      They have them for all body parts, left hand menu, and you can choose with or without equipment. It's free.

  49. QUESTION:
    how can i get a toned body fast?
    im 17 and bulky but i have extra fat and wish to get rid of it. i am very strong(5'6'', 170 lbs) but the muscles are all hid under the fat which is in my stomach area.

    if anybody knows any good exercises that might be able to help me with this problem, feel free to let me know. i sometimes have this thing where i gain weight in the winter and loose a little bit in the summer, but not enough for me to take my shirt off at the beach. i dont work out as much cause i dont know any good workouts and i eat a lot of home cooked meals.

    PLEASE HELP!!!!!!!!!!!!!!!!!!!!!!!

    • ANSWER:
      Best way that is for sure to work---Go on the atkins diet! It might be a killer for the first few weeks due to carb lost, but it works great! Get exercise, 2-3 times a week for about 30 minutes! In 6 weeks or less you will see GREAT results!

  50. QUESTION:
    advantages and disadvantages of sport drinks?
    Advantages:
    Replacing Fluids: Through sweat, the body can lose a great deal of vitamins and fluids that are essential for proper functioning get full of these vitamins.

    Change of Pace from Water - Sports drinks also provide a change of pace from water. Essentially, water is the best thing to drink when you have been working out

    Some are Sugar-Free: find sugar-free sports drinks a sugar-free sports drink can be a healthy alternative to re-hydrate your body.

    Loaded with Carbohydrates - These drinks are ideal for getting carbohydrates into your body fast. Keep the muscles in the body full of fuel so that they can operate properly.

    Some Have High Levels of Protein - Many sports drinks also contain high amounts of protein.perform much better

    Easy to Digest - Another advantage is that sports drinks are easier to digest than food. Drinking fluids that contain vitamins and minerals help the body feel full and digest the essential elements that it needs to perform.

    Convenient and Easy to Take Along - Finally, sports drinks are easier to carry around with you. They are easily transportable and you can even reuse the bottles if you want to.

    Disadvantages:
    The Acidity in Sports Drinks Can Dissolve Teeth: These products are often full of sugar and sodium that can cling to the teeth and eat away at the protective enamel.

    Water is Replaced with Sports Drinks: Most people who drink sports energy drinks would be better off drinking water instead, only warranted after at least 45 minutes of strenuous cardiovascular or aerobic activity, such as running, jogging or playing a fast-paced sport.

    Full of Sugar - Sports drinks are full of vitamins and minerals, but most are also full of sugar. In fact, this is almost as much sugar as many soda drinks contain. To make it taste good, lead to: diabetes, high blood pressure and weight gain.

    Most Contain Caffeine - Caffeine is included in most sports energy drinks. Caffeine can be harmful to your nervous system if you use it for a long time. It can also lead to several other symptoms, such as sleeplessness, restlessness, dizziness and even hypertension. Pregnant women and women who are nursing should avoid sports drinks for this reason.

    Unproven Claims: They promise to improve your speed, endurance, concentration, focus, and even performance, but they do not have any proof or scientific evidence to prove this to consumers, can hurt the entire sports drink industry.

    Harmful if Mixed with Alcohol: mix a sports energy drink with alcohol, mixing a stimulant and a depressant, certain medications with alcohol, can lead to heart failure.

    http://www.lifescript.com/Body/Shape/Workout/Sports_Drinks_Exploring_The_Pros_And_Cons.aspx
    Isotonic Fluid
    •Electrolytes and 6-8% carbohydrate Quickly replaces fluids lost by sweating and supplies a boost of carbohydrate.
    •Choice for most athletes (middle and long distance running or team sports).

    Hypotonic Fluids
    •Electrolytes and a low level of carbohydrate quickly replaces fluids lost by sweating.
    •Suitable for athletes who need fluid without the boost of carbohydrate such as jockeys and gymnasts.

    Hypertonic
    •High level of carbohydrate
    •Used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores.
    •Suitable for ultra distance events where high levels of energy are required and hypertonic drinks can be taken during exercise to meet the energy requirements.
    •If used during exercise, hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

    http://www.mamashealth.com/access/edrink.asp

    • ANSWER:
      yep, that about answers it


Free Fast Mass Building Workouts

Biceps workout can be de 00004000 signed with a combination of a variety of exercises to develop bigger biceps but there are a few that will really give the biceps mass and these are the standing bicep curl and the seated dumbbell curl

But first understand that the bicep muscles are a small muscle that really get lost of stimulation from bigger body exercises like back exercises , so you need the right amount of bicep workout training top get optimum results in bicep mass

So the key to developing bicep mass is to allow the bicep muscles to recuperate after an aintense bicep workouta and to help with recuperation the bicep muscles need to be nourished with high quality proteins, minerals, and vitamins etc.

Big bicep muscle mass needs more of these important nutrients in order to recuperate. Proper diet is an essential ingredient of the biceps workout. so make sure you are taking at least 20 times your bodyweight amount of calories- so if you weight 150lbs you will need 3000 calories to build bicep mass

For an effective bicep workout you need dumbbells, dumbbells are an essential part of the biceps workout.

Here is how to perform an effective bicep workout using dumbbells

Sit on the edge of the bench with your back straight. Hold one dumbbell in each hand. The weight should be heavy enough to give you 12 reps taken to positive muscular failure-the point where completing the 12 repetition is impossible

The arms should be hanging at your side. Place your palms forward with the thumbs pointing out. Elbows must be held against the hips and should not move. Now slowly lift the dumbbells and squeeze your biceps. Lower the dumbbells slowly, keeping it under control. Perform the reps until you can't perform them anymore, when you get to the 12th rep, you can cheat by slightly using momentum to get past the weak point of the bicep dumbbell curl, and this slight momentum will allow you to get 14-15 reps.

These cheat dumbbell curls are an effective bicep workout that will beef up your bicep mass

The dumbbells bicep curl will fill out your arms with thickness and length and help in building big bicep muscle mass in the upper regions of the biceps. This cheat dumbbell curls are by far the best bicep exercise in any mass building biceps workout.

The other bicep exercise you can include I your bicep workout for building bicep mass is the standing bicep cheat curl

Understand if you can curl 100lbs this week and next week you curl 130 your arms will gain the mass they deserve and cheat curls can help you lift big weights necessary to build big arms

Here is how to do cheat standing barbell curls-. While doing the Straight Barbell Curls, the ideal procedure is to take a shoulder width grip on the barbell, curl the bar out and up in an arch. When you reach the top of the movement, flex your biceps to force tension on them, when you reach failure, use a little moment to cheat past the sticking point in the bicep exercise and then use bicep strength to complete the repetition. These two exercises are the best bicep exercises for bicep mass. Be sure to include them both in your bicep workout

If you would like Huge Muscular And Big Arms With 'high peaked Big biceps", deeply etched horseshoe triceps and whipcord forearms almost overnight then you need to click the link below in the author box , it will give you a free report that shows you how to get bicep mass fast

Frequently Asked Questions

  1. QUESTION:
    I joined a gym to start building muscle and gain weight. I need to know effective workouts!!?
    I plan to Build muscle and gain weight and get a nice body. I am taking these protein bars called XXL Mass. They have 40 g of protein and I have gained 6 pounds in 2 weeks. But I wanna know if there is a more effective and faster way. I want to get some nice big pecs and big arms. Any Workouts and food ideas so I can build some mass and muscle?? What other protein bars or pills are good?? I cant drink the shakes cause I have a low tolerance on mik liqiuds. I am using Machines in the gym to build muscle because I heard resistance builds nothing but muscle. Right now I am at 151. I want to get to 185 but I want to get to 175 first then use free weights to gain the rest plus focus more on building streghth from there. So please any workouts and diet plans that can help please inform me!!

    • ANSWER:
      You can drink protein with water which is the way it should be consumed. I would recommend On 100% Whey since it mixes well in water and tastes great. It is also affordable and it works.
      It looks like you want to work on the 'mirror' muscles. I am going to point out that most of your mass is in your legs so don't forget to work those out.
      Since you are a beginner I strongly suggest that you take a look at a program called Rippetoes Starting Strength. You can google it. It is the most effective program for beginners and if I could turn back the clock to when I started I would do this program. It focuses on mostly compound movements which will pack on the mass, provided your diet is good. Take a look at this program and you won't regret it.
      As for foods try and incorporate a lot of chicken breast, lean ground beef, tuna, eggs. They are fairly cheap and provide a good amount of protein per 100g. Aim to eat a minimum of 500g of meat a day. You also need a good source of carbohydrates I usually get mine from oats, rice, pasta, potatoes. I would also consider investing in a multivitamin preferably one which has fish oil in it to help boost testosterone levels. Lastly, ensure that you drink a lot of water minimum of 2 litres a day and more on your workout days.

  2. QUESTION:
    Muscle building tips?
    I'm 15 years old 5"8 and 160 pounds. I know I'm suppose to be waiting until I'm 16 but I've already talked to my physician and got the ok. But technically I started working out in 8th grade but im a freshman in high school now. But anyways since I need to compete with the other Freshman jocks in my school who can bench about 135 to 230 lbs I need to keep up with them. Right now I'm only able to bench about 110 at the most so I need some tips about building more muscle mass and definition. I know lighter weights with more reps get you more definition and more weight with less reps gets you more muscle mass. I also know that you should work out the upper body one day and the lower body the next day so that your muscles of either your lower or upper body can recuperate. I also know that doing a new workout routine every 6 weeks helps gain way more muscle mass, rather than doing the same routine for a year. But what I want to know is what are some good routines that I can use that will get me defined and stronger faster, with just using free weights. My free weights can be adjusted from 1-35 pounds.
    im a guy dont let the avatar fool you :]

    • ANSWER:
      Wow, talk about a lot of myths right there. First of all, you don't have to wait until you're 16, you can workout with weights at any age, that myth about stunting your growth by weightlifting developed in the 60's and is common misinformation today.

      Second, light weights and high reps don't do jack for toning, they just increase endurance and completely fatigue slow-twitch muscle fibers. Want proof? http://proquest.umi.com/pqdweb?index=1&did=1193916781&SrchMode=1&sid=20&Fmt=3&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222508390&clientId=7357

      Third, you shouldn't be doing a weightlifting routine that just does lower body one day and upper body the next day continuously, that overtrains the muscles by giving them insufficient rest, which will just hinder muscle growth and even lead to loss of muscle mass. You need a minimal of 2 days rest per muscle group worked.

      Look at this site for a complete guide on weightlifting and sample routine that will help you put on muscle mass and increase strength:
      http://proquest.umi.com/pqdweb?index=6&did=1467190841&SrchMode=1&sid=4&Fmt=6&VInst=PROD&VType=PQD&RQT=309&VName=PQD&TS=1222502639&clientId=7357

      If you want to define your muscles rather than put on mass, make sure you are consuming less calories than you can burn by following a low calorie diet. The foods must always be healthy, and your diet should be based around % protein, 30% carbohydrates, and 30% fats.

      Weightlifting stays the same, and add HIIT (High Intensity Interval Training) to off days from weightlifting. HIIT is the best cardio exercise, burning fat 9 times more effectively than any other form of cardio, and preserving muscle mass. Find out all about HIIT here:
      http://www.bodybuilding.com/fun/wotw40.htm

  3. QUESTION:
    what workout and nutrition is great to build muscle?
    I am 5'9", 20 year old male weigh 151 pounds. I run a 1.5 mile run a few times every week usually in the mornings in 13 minutes or less, sometimes as fast as 11 minutes. I also do the insanity workout at the gym on my campus a few days a week, sometimes all 6 days or at times once or twice a week. I also do yoga every Thursday evening.
    I have been fluctuating my weight for the past few months min 145 max 155. I wanna gain muscle mass and look a bit built but not like a "juice head" lol. I wanna build my arms up a bit... get better legs and a better chest and abs. I already have a muscular frame and I just wanna make my musckles a bit more defined and have a built look.
    Anyone have any nutrition and exercise recommendations? what machines to do in the gym? what exercises and free wights to use? Should I continue running in the morning etc?
    I would greatly appreciate the help. I ran track in high school and since I've been in college I have gotten out of shape, just trying to get my body back to a fit look.

    • ANSWER:
      Running is great as well as weight training. A personal trainer would really help. If you join a gym, you could always ask them what machines would be best to use and they will show you - free of charge!

      As for food, try just eating naturally. Veggies, fruits, meats, dairy and natural carbs (whole wheat, etc.) No processed foods and it'll really help! Also, eating lots of protein like fish, cottage cheese, etc helps build muscle.

      Can someone help me? http://answers.yahoo.com/question/index?qid=20110314113915AAe42OO


Foods To Gain Weight And Muscle

Ever heard of muscle recovery? Many people do not know that our muscles grow while they are recovering, not while we are doing the exercise itself. As a result, many beginners end up overworking. Overworking means to train too often till the point where your muscles are unable to recover from their previous workouts. By not allowing your muscles to recover, you are limiting its growth. Hence, I will share with you one way to increase your workout sessions in a week, without overworking. The key here is to enhance your muscle recovery pace. By ensuring that your muscles recover fast, you will be able to continue your next muscle building workout session as soon as possible.

Recovery Week - Have you ever heard that taking one whole week of rest can help you gain muscle mass? This is one of the options to muscle recovery. Every 10 weeks of body building, you should take one week off. During this one week, you will do nothing except light exercises to relax your body. Without this recovery time, you will be overworking your muscles. When overworking occurs, you can expect to hit a plateau really soon.

Sufficient nutrients - Nutrition should never be forgotten. Without the correct nutrients, you will never make any progress even if you have the best coach in the world. This logic is simple. Our body is made up of the things we eat. Without the correct nutrients, your muscles will not be able to grow. Protein is usually the main nutrient that aids muscle recovery. However, just taking sufficient protein will not be enough. You will have to watch your diet on the whole. Take 90% whole foods and at least 65% of your meals in a day should be from high quality food. High quality food contains the vitamins and proteins required while keeping low on the fats.

Sleep - Lastly, a critical key towards enhancing muscle recovery would be sleeping. Sleeping is the time when your body recovers from the fatigue during the day. Hence, you should commit yourself to sufficient sleep as well. Trading in some party time for sleeping will help you gain muscle mass fast. Our growth hormones increase while we are sleeping. Take at least 8 hours of sleep in a day. However, if you do sleep before midnight, you can sleep a little less. During the day, try to take power naps when you can. Just a 20 minute nap will boost your muscle recovery and energy levels.

Here's the summary of what we have been talking about. Basically, take one whole week off your schedule to do light exercises for recovery, take 5-6 high quality meals a day that provides you with sufficient nutrition, and do not sacrifice your sleep for some party time. Poor sleep causes fat gain as well. Of what use would muscles be if they're covered by fats?

Frequently Asked Questions

  1. QUESTION:
    What are the best foods to gain muscle weight?
    I am wondering what the best foods with lots of calories and carbs but low fat to gain weight. I am looking to gain about 15-20 lbs and I want to gain muscle not fat. Also what are some good snacks too with high carbs and low fat?

    • ANSWER:
      Protien protien and more protien! go to costco or something pick up some muscle milk eat lots of meats and peanuts and you will be buff in no time (thats if ur liftin wieghts) cuse just eating all tht without workin out it will jus turn to fat...

  2. QUESTION:
    Good meal plan to gain muscle and loose weight?
    I am a 15 year old male and I work out everyday. Im wondering what foods i should eat everyday to gain muscle and loose weight. Also i would like to know what is the BEST thing to eat and drink after a work out to re-build muscle. Try to give me a selection if you can. Thanks.

    • ANSWER:

  3. QUESTION:
    What are some good foods that help you gain muscle and weight?
    Is eggs good to use in bodybuiling what foods help gain muscle and weight....but im not trying to be fat

    • ANSWER:
      Proteins are foods use to gain muscle mass. Your diet must consist of all food types but proteins are the building blocks of muscle. Yes eggs are excellent sources of protein without the yolk.

  4. QUESTION:
    What food should I eat to gain muscle weight and not fat weight? ( Low cal foods please )?
    I'm 14, 5'7 and weigh 162, I already have alot of muscle since I play lift weights four days a week, but I want to know what foods should I eat to really increase my muscle mass and viability of it to increase my strength. If at all possible can it be low calorie? I lost 115LB and I dont want to gain any fat weight back.

    • ANSWER:
      Lean meats such as chicken is good for helping to build muscle and also fish is high in protein too. They do obviously contain calories, but they are not empty calories and as well as being high in protein they also contain other nutrients which will nourish your body. Hope this helps you =)

  5. QUESTION:
    I want to gain weight, muscle foods?
    I need to gain some weight, I'm a 6'3" 167lbs, I know this is a pretty average weight for my height but I feel a bit too lean. I think the problem is I don't get enough protein or iron. Besides dietary supplements, what are some foods that have plenty of these? I know meats are good for this but what kinds have the least fat? A regular lunch for me now is a tin of baked beans which have loads of protein and iron for almost no fat and 3 or 4 poached eggs. Anyone got a better idea? Whoever puts up the best muscle-building diet which also covers my vitamin needs - 3 meals, will get best answer. I do plenty of excercise which should be making me bulk up but it isn't =(

    • ANSWER:
      Since you are already thin then it shouldn't matter if you consume a bit of fat in your diet but ultimately your diet will depend on your metabolism. Seeing as you want to gain weight, just don't be afraid to eat plenty. I'm not saying eat plenty of garbage, but just plenty of real food. Keep training hard and your body will have no choice but to convert all these nutrients to muscle-mass, nevermind making up a strict diet just yet. Just eat!

  6. QUESTION:
    What type of food helps gain weight/muscle mass fast? I sometimes lift weights and go swimming?
    i want to get the lean muscle type first.

    WHat food helps a person gain weight fast ?

    • ANSWER:
      protein is the muscle builder... particularly red meat (steak)... eggs, dairy etc
      and carbohydrates..... bread, rice, pasta.
      in weight building (muscle) you are instrcted to eat protein, espec meat every day. and eat 3-5 times a day.

  7. QUESTION:
    What is the best way to gain muscle weight and possible foods to eat as well?
    Ive been working out 6 days a week alternating between legs chest arms and shoulders/back. Ive been using a protien shake called six star muscle milkshake and I was just wondering if it might be better to switch over to just whey protein. Also if you could maybe give a website for healthy foods that i could eat instead or use with these products thanks!

    • ANSWER:
      Keep at it and in a year or two of hard work you will have your results. Protein is not the answer hard work is the only way.

  8. QUESTION:
    what are the best foods for weight and muscle gain?
    I've been ill,have lost alot of weight and muscle mass.Need to fit into my clothes.

    • ANSWER:
      The best foods for muscle gain are as follows:

      Meat
      Fish
      Eggs
      Bread
      Cheese
      Rice
      Vegetables
      Jacket Potato
      Etc...

      You should also try looking at health sites and reading fitness magazines, they help alot.

  9. QUESTION:
    what are some high calorie foods for muscle gain?
    I am trying to gain muscle weight. I know to eat a ton of protein and I'm doing that but I need to eat more calories to gain more weight. So what are some high calorie foods for gaining muscle and getting stronger?

    • ANSWER:
      I've always liked to mix peanut butter and honey together for a nice high-protein, high-calorie snack.

  10. QUESTION:
    how to gain weight, what foods will help a 33 year old under weight male to put on weight and muscle?
    I am a 33 year old male who stands 5'11" tall and weight 145 lbs. I think i have a high rate of metabolism and my heart bear rate is also very high ( 90+ during normal conditions).
    Please let me know what diet I should eat and exercises I should do to gain weight and muscle and also reduce my rate of metabolism.
    Thank you all who wanna help me out

    • ANSWER:
      You should do some weight training and also get lots of body rubs which will help you bulk up. Also eat lots of Protein like steak and lots of carbs. Plus you can by weight gaining drinks at like GNC. They are protein shakes mainly. Drink about 3 a day plus eat 3-5 meals a day.

  11. QUESTION:
    Best foods to gain weight/muscle?
    Hello~
    I currently weight 109 pounds, and am about 5'6 in height.
    Unfortunately one could say that I detest being this skinny. For example, doing sit-ups on the hard-wood floor where I train causes quite a bit of pain. Silly spine~
    The problem is that I take a medication that reduces my appetite, and it's tough to merely 'eat more' in order to gain mass. And no, I cannot go off this medication, so that isn't an option.
    Being a martial artist for seven years, I want to be able to improve my performance by being in the best physical shape I can attain, which tends to lead to problems because I burn off more than I can eat in practicing.
    So, interwebz, is there anything I can do/eat to gain more muscle, mass, anything? Healthy options are much appreciated.
    Thank you~
    -Noggy

    • ANSWER:
      Well, having a suppressed diet from your medication does make it a bit challenging.
      But that's where the magic of peanut butter comes in. Two small tablespoons is 200 calories, and full of healthy fats and protein. I don't know about you, but a peanut butter sandwich is not very filling to me. They're an easy and tasty way to take in a bunch of extra calories.
      Also, look into whey protein. Walmart sells some jars for about 15-20 dollars. Just mix it with milk and it'll add a good chunk of calories to your diet.
      Also, drinking juices and milk over water will add a few extra calories.

  12. QUESTION:
    What are Foods that help you gain weight and build muscle?
    I'm looking to get more information about gaininng weight and buidling muscle. different foods?

    • ANSWER:
      Calorie intake in general is what is going to help you gain weight. However, to build muscle you will really want to take up a protein dense diet. Protein is the only macronutrient that is directly used for cellular growth. So lean meats, eggs, beans, nuts, whey protein, etc... are all food products that you can consume to help with the muscle repair, especially pre and post workout. Unfortunately protein alone with not help you build muscle, especially if you are hitting the weights hard. If your diet mainly only consists of protein, you run the risk of breaking down skeletal muscle proteins for energy production, causing periods of negative nitrogen balance (anabolic vs catabolic state). So, to keep proteins from being broken down, you will want to add other macronutrients to your diet as well. Obviously fats and sugars are not something that you want a great deal of in your diet, so complex carbohydrates are definitely the way to go. Whole wheats, grains, oats, anything that has a decently high fiber content >2-3g fiber per serving is a good indicator that the food is a complex carbohydrate. This means that the carbohydrate breaks down slower through the digestive tract and allows you to utilize the energy producing effects over a much greater period of time, instead of being broken down quickly and having the unused calorie source stored as adipose tissue. So a nice balance of lean protein sources accompanied by complex carbohydrate rich foods and fruits/vegetables will help you reach this goal through your dietary means. Also, it is good to include a calcium rich food source into your diet as well, such as milk or yogurt. Calcium plays MANY important roles in the body, including skeletal muscle function.

  13. QUESTION:
    What high protein and high calorie foods should i eat to gain muscle and weight?
    im 16, 5 foot, and 95 lbs i wrestle and lift and need to put on weight what foods will do this

    • ANSWER:
      Don't drink JUST whey protein to gain weight. Drink weight gainer shakes containing whey. Try Optimum Nutrition's Pro Complex Gainer. Eat peanut butter, beef, chicken, eggs, ham, milk, etc.

  14. QUESTION:
    What are some foods a 12 year old girl can eat to gain muscle weight but not fat weight?
    I'm a tad bit underweight and I've been told I need to gain weight, but I'd rather gain it in muscle, not fat. What should and shouldn't I eat?

    • ANSWER:
      I've used http://www.SwoleFitness.com to find out what I should be eating.

      But I would say mostly high protein meats, like chicken, fish and even occasionally red meat. Good luck!

  15. QUESTION:
    What is the best food and weight program to gain muscle and weight fast?
    I am a scrawny football player who needs to gain weight as well as muscle. I am 6'3" and weigh 175 lbs. I need to gain weight so I can be a dominating player. Please help by giving me a food plan as well as a strenuous weight program. Thanks for your help

    • ANSWER:
      If you want to do it the healthy way go to any GNC or any store like that they have a ton of products you can use for muscle gain and weight gain. It is not cheap but it does work because my husband goes there all the time to buy protein shake mixes and pills. They always answer his questions and give him the best advice on what to buy.

  16. QUESTION:
    What kind of foods will help me gain weight and muscle?
    Ima start working out alot more and try and grow more so that i can become stonger, and i was jw if there is any like diets out there or any types of food to help me GAIN weight.

    • ANSWER:
      read tips on gaining body and muscle mass, workouts and dietary needs on this site

  17. QUESTION:
    What can I do to gain more muscle weight...what foods should i eat?? and workouts should I do?
    I'm 165lbs 6'3 and I'm tryna gain about 15 more pounds of muscle...and make my chest bigger...what workouts should I do? Foods to eat? So that I can obtain my goal

    • ANSWER:
      protein foods!
      protein shake
      whey protein

  18. QUESTION:
    High Metabolism, Ectomorph/Mesomorph I want to gain weight and muscle. What foods should I eat?
    I'm 6.2ft about 12/13 stone. Almost 17. Want to get a lot of muscle. Have 6 weeks holiday, need your help!

    • ANSWER:
      Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains. and there's also protein to help you gain weight and muscle http://www.tfsupplements.com/store/cart.php?m=product_detail&p=2257! Good Luck!

  19. QUESTION:
    Foods to build muscle and gain weight?
    I'm 20 years old, 6', 145 lbs. I've been skinny my whole life, never been able to put on much muscle or weight. My diet is mainly soda and fast food, but i'm pretty toned. I just want to start eating better and put on some weight while also getting thicker...All suggestions are appreciated!

    • ANSWER:
      Eat lots of meats and anything with high amounts of protein in it.

  20. QUESTION:
    Healthy foods for a 17 year old loosing weight and muscle gain?
    Hey i just need to know some healthy foods what i can eat while loosing weight and gaining muscle. I am 17 and go to the gym and exercise daily. Can some one please telll me foods what i shoud eat alot of what i shouldnt eat et ect.
    Thanks

    • ANSWER:
      try this
      Below are the few Quick Steps towards a Healthier Diet.
      1)Before starting any type of diet weight yourself and also note ur whole body measurement in a dairy. Then after every week weigh yourself and note it in ur diary and see how much weight u r losing.
      2)Start taking your food with out any oil. Try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork. Please note and put it in ur mind that nothing fried or oily.
      3)Try to chew ur every food for atleast 20 times. And then swallow it into ur stomach.
      4)Potato is strictly forbidden during this diet
      5)Don’t eat any type of junk food.
      6)Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can. Rather take a bottle of water with you all the time, when you feel starving, drink it as much as u can.
      7)use brown bread
      8)use skimmed and low fat milk and yogurt
      9)no sugar of any type.
      10)First try to avoid any type of soft drink but if u really wants to taste some thing sweet then drink any soft drink (but not cola), but just one glass once in a week.
      11)Eat at least once in a day a vegetable soap or Thai soup too as much as u can but no corn flour in it.
      12)Just look at your food portion. It is much better to eat several small meals a day (like 5-6 healthy meals a day) than eat either one or two or three huge meal a day.
      13)if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)
      14)one bowl of oatmeal can be taken as a break fast
      15)No hard drink of any type is allowed in this diet.
      16)Smoking strictly forbidden in this diet
      17)Watch out ur every drink and every single piece of ur food. Stay away from fatty foods, junk foods, synthetic foods, foods with preservatives and too much carbohydrate. Don’t try to take foods that are made of white flour for example white bread, cakes, pasta etc and food contain sugar such as cookies, ice cream, candy etc.
      18)Remember after every 15 days you can take once in a while with a little treat any thing u like. But remember just a small portion. For example one small personal pizza or one small burger or small pastry.
      19)Try to adopt some healthy timing. Early to rise and early to bed. No late sittings.
      20)People usually want Quick and Easy result, we all are impatient. You have to be patient in terms of your weight loss and never give up. Always keep in mind that slow and steady win the race.
      21)At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make this is as a Life Style change for you entire life. Remember do not focus on just losing weight, try to concentrate on diet plan forever so that you will never have to loose weight again. But occasionally u can take other junk food too.
      22) You have to keep in mind that above plan is a not a quick thin program. Don’t try to deceive ur body. It will destroy your metabolism and in the future the proportion of gaining weight is much higher and easier than today.
      23)Never ever go for any type of Diet pills or any drug which claim that it will reduce the weight quickly. Taking Diet pills will kill.
      Exercise: Rule-of -Thumb: remember the formula for weight loss and that is Diet= 70% Exercise= 30%. So remember exercise is must with every diet plan. The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mnts daily. Try to extend ur period for one hour. And if you don’t have this facility then best indoor Exercise is skipping.

  21. QUESTION:
    I want to start going to the gym to gain some weight/muscle, what are some foods i should eat?
    I'm a college student, The ideal foods would be relatively cheap and easy to prepare, any ideas are appreciated though.

    • ANSWER:
      The biggest mistake when building muscle is copying Bodybuilders. Most of these guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
      The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle and gain weight:

      1. Get Stronger.
      More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Start with an empty bar. Learn correct technique. Add weight each workout to keep pushing your body out of comfort zone. You can also do calisthenics : Push-ups, Pull-ups, Dips, etc. Switch to harder versions or add weight when they get easy.

      2. Use Free Weights.
      You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are good for assistance exercises, but not for your main lifts. It's Safe, Efficient, Functional and versatile.

      3. Train Your Legs.
      Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 1.5x your body-weight. That's a free weight Squat with hips coming lower than knees.

      4. Get Recovery.
      Pro athletes workout 5-6 times per week. But they didn't begin that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery. Make sure you rest, sleep, drink enough water and eat correctly. "Eat like a horse. Sleep like a baby. Grow like a weed".

      5. Eat Whole Foods. You'll obtain a lower body fat, so the muscles you've constructed show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

      Proteins: Meat, fish, eggs, milk,
      Carbs.: Brown rice, quinoa,
      Veggies: tomato, carrot,
      Fruits: orange, apple, peers,
      Fats : Olive oil, real butter, nuts, flax seeds,

      6. Eat More.
      You need food for energy and for muscle building & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals per day . Gives your muscles a steady intake of protein, speeds up muscle repair & recovery.

      7. Gain Weight.
      You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Here's the most consequential part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.

      8. Consume Protein.
      Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build and maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with every meal.

      To see an article about a way that helped me and many others gain muscles and weight click the following link:

      http://www.squidoo.com/no-nonsense-review

      Take care!

  22. QUESTION:
    Foods I should eat while trying to lose weight and gain muscle?
    I am running every other day and lifting weights on the other days. I am also drinking this "Whey" protein drink, but I am looking for some specific foods I can eat that will help me lose weight and also gain muscle.

    • ANSWER:
      Lean meat: chicken, turkey, or a good cut of steak.

  23. QUESTION:
    Want to put on healthy weight (muscle foods)?
    Hi

    I'm 16 and very skinny. I. Don't intend on doing weights as I'm still small. I would prefare to be on a diet of the right food that will help me gain weight now not fat weight but muscle weigght if you no
    what I mean! So if you could reccommend any of the foods out there that will help me gain the muscle weigh that's great..
    Thanks in advance

    • ANSWER:
      Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.
      You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.
      ?Train Muscle With Free Weights
      Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
      ?Train With Compound Exercises
      Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.
      Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.
      ?Train Intensively But Do Not Over train
      You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.
      Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.
      Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.
      ?Technique And Form
      This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.
      Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.
      ?To Build Muscles Fast You Must Perform Lower Body Exercises!
      This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.
      Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

  24. QUESTION:
    What are good foods to eat if im 16 years old and i want to gain weight and gain alot of muscle!?
    i wanna know the best foods to eat a day and stuff so i can gain as much muscle and weight as i can, not fat though.

    • ANSWER:
      To be honest to really put on lots of muscle you have to put on fat. Its just the way it works. In the Bodybuilding world its called bulking and cutting. People "bulk up" ie put on lots of muscle and fat really fast and then "cut" the fat off. Some good foods for you to eat would be foods high in protein. For example chicken breasts, steak, protein powder, Milk and fish. However you also need to have other things for a balanced diet. However the most important rule is KEEP EATING. No matter how much food you think you are eating you need to eat more. And no im not talking about eating extra cheesburgers. Eat 5-6 small meals every day so that you make sure that your muscles have nutrients to keep on building.

  25. QUESTION:
    does anyone know a list of foods i can eat to gain healthy weight and lean muscle tone?
    Im a female that is 5'5 and weigh 115pounds but i want to gain weight in my hips, thighs, buttocks, arms, and legs. My goal is to gain in 6 months 15 more pounds which would probably be 1 pound to 2 pounds of muscles. What is the quickest way to achieve this goal? i would like a list of healthy foods that i can eat daily and good exercises i can do at home with free weights.

    • ANSWER:

  26. QUESTION:
    can i eat fatty foods to gain weight and muscle? cuz its working for me.?
    Ok so I used to only eat like lean meats and egg whites and stuff and I could never get above 170 in weight im tryin to gain weight and build muscle, but I got depressed cuz i couldnt put up the weight I wanted to, I barely put up 235 last week and my friends are making faster progress then me, so I got pissed and smoked some herb for 5 days straight and I ate everything in site, mostly oreos and ice cream and pringles and I just kept eating, now im 185 lbs and I went to the gym today and I am a lot stronger then I was suprisingly, I put up 245 on bench, thats a 10 lb increase from last week which is rlly good considering i didnt do shit. so I think I am going to workout on the week days then on the weekends smoke weed and eat alot what do you think? im 17 male
    o yea, i eat a shit load of protein too, always after my workout, and i take creatine

    • ANSWER:

  27. QUESTION:
    How to gain weight? Then gain muscle?
    Ok, Im 14 I weigh 123pounds and im 5 Feet 10inches. Im real skinny and would like to gain muscle but need to gain weight on my upper body and stomach. Is there any websites to calcuate how much calories I need to eat a day to gain healthy weight? What are good weight gain foods? What are good workouts to build strong muscle on my arms and I want abs what are some good websites or workouts for this stuff?

    • ANSWER:

  28. QUESTION:
    What kind of foods should I be eating to gain weight for muscle building?
    I'm a 20 year old male and weigh about 140. I'm not skinny, I have an athletic body but I still seem a bit scrawny and I want to have a more "built" look.
    I'm not asking for advice on exercises, I'm good on that. What I'm asking is what kind of foods should I be eating and not eating?

    • ANSWER:
      A good bodybuilding diet needs to follow 3 rules:
      1.It should favor smaller and frequent feedings throughout the day
      instead of smaller ones.
      2.Every meal should have carbohydrates, protein and fat in the
      correct ratios: 40% carbs, 40% protein, 20 % good fats.
      3.The calories should be cycled to prevent the metabolism from
      getting used to a certain caloric level.
      Sample Bodybuilding Diet For Men
      Meal 1 (7 AM)
      1 cup of dry oats mixed with water
      1 cup of egg beaters
      Meal 2 (9 AM)
      Meal replacement packet like Prolab's Lean Mass Complex (which has a
      40/40/20 nutrient ratio) mixed with water or a protein powder (with
      around 40 grams of protein) mixed with 40 grams of carbs from cream of
      rice, grits, or oatmeal.
      1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
      Meal 3 (12 Noon)
      1 cup of brown rice, or medium sized baked potato, or 1 cup of
      oatmeal
      2 cups of green beans, broccoli or any other desired vegetable
      6-8 ounces of chicken, turkey, or lean fish
      Meal 4 (3 PM)
      Same as Meal 2
      Meal 5 (6 PM)
      1 cup of brown rice, or medium sized baked potato, or 1 cup of
      oatmeal
      2 cups of green beans, broccoli or any other desired vegetable
      6-8 ounces of chicken, turkey, or lean fish
      Meal 6 (8 PM)
      Same as Meal 2
      Recommended Basic Bodybuilding Supplements For Men
      (Essential to take)
      Definitely make sure that you cover at least the basics of
      supplementation which are a Multiple Vitamin and Mineral formula, 3
      grams of Vitamin C split in 3 equal servings throughout the day,
      200mcg of Chromium Picolinate, and essential fatty acids coming from
      either fish oils, flaxseed oil or extra virgin olive oil. Also, for
      convenience purposes a good meal replacement or protein powder is a
      great way to add valuable calories and nutrients to your diet.

  29. QUESTION:
    what is the best way to gain muscle weight?
    i am 5ft 3in and weigh roughly about 115lbs. i am skin and bones and i am looking to gain weight. i would like to gain some muscle weight and was wondering what are the best exercises to gain that muscle weight. i eat a lot of food but i never gain weight. i dont really care what weight i end up at, i just want to put some muscle on my skinny body.

    • ANSWER:
      Hi SHANK0P0...!
      I think using the Optimum Nutrition Gold Standard 100% Whey is the best way gain muscle weight
      http://www.amazon.com/gp/product/B000QSNYGI?ie=UTF8&tag=digitsy-post-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B000QSNYGI

  30. QUESTION:
    What foods do I need to eat if I want to gain (muscle) weight?
    Please include the vitamins and minerals in different foods, and recipes if you know any. I would greatly appreciate it!

    • ANSWER:
      Eat lots of protein. Meat,meat,meat! Pinto beans are a great source of protein. Eat lots of them. You need plenty of milkshakes, nothing fancy just go to McDonalds. AS SOON as you get through working out, drink a bottle of grape juice. This is really great for repairing those muscles, since you are ripping your muscles by working out.

  31. QUESTION:
    How 2 gain weight and muscle mass while being a skinny person?
    im 5'1, 93 pounds and im 12 years old. i've been lifting 3 times a week. and ive only gained 3 pounds. do i need 2 lift more days? and eat anutricious foods. i need to gain muscle mass and weight for football.. if i lifted 4 days a week for the whole year how much muscle mass... i just need tips on wut 2 do 2 gain weight and muscle mass pretty quick

    • ANSWER:
      WOOOW IM OVER A FOOT TALLER THAN U AND 70 POUNDS MORE LOL

  32. QUESTION:
    Good meals to eat to gain weight and muscle? high calorie foods? Healthy?
    I am 95 lbs, 16 and wreslte. I need to get bigger in weight and muscle. I want to gain 10 lbs quick. What foods/ meals should i eat in order to GAIN weight and muscle? Also, what (healthy) foods are high in calories? Please help! I NEED TO GAIN WEIGHT AND MUSCLE

    • ANSWER:
      Protein. that's basically what builds muscle. milk, eggs, chicken, fish, pork, and beef. the leaner and less fat the better!
      Try doing whey protien smoothies as well.
      eat whole grain breads. they're carbs/calories that are actually good for you.
      and btw if you're 16, you may not be able to develop as much muscle just yet. give it a while. as for wrestling, eating healthy and lean protien is the best way to keep focused.

  33. QUESTION:
    How can i gain weight?What foods should i eat and how else can I gain weight?
    I am 16 years old, 5'9, 155 pounds. I play football and work out 2-3 times a week. what should I eat to gain weight? what workouts are most effective in gaining pure muscle? What foods/drinks will do this?

    • ANSWER:
      there isnt any magic foods that will make you gain pure muscle. the only way to do it is to eat foods with the right macros, and a lot of calories. workout everyday on a split. rest one day a week and cardio one day a week. this is a good split to do.

      day 1: chest shoulders triceps
      day 2: back and biceps
      day 3: legs
      day 4: cardio
      day 5: chest shoulders triceps
      day 6: back and biceps
      day 7: rest

      make sure you are getting a solid 1 gram protein per pound of bodyweight and have a diet that gets about 40% carbs 40% protein and 20% fat.raise your calories by at least 500 calories, and follow all the other rules, and you will gain muscle, but you will also gain fat and so you'll have to cut about every 6 weeks and lose the bit of fat that you gained.

  34. QUESTION:
    what foods will help me gain weight fast but muscle and not all fat? GIRLS?
    i need to gain 8 pounds QUICK like in next 10 days or so. And i cant do any cardio workouts cause it burns to much calories so im going to lift weights to get stronger but not huge. i want to focus on my legs cause im a runner. But what foods should i eat to help gain this muscle weight?? like would Cliff bars help? they are like 240 calories and have like 1.5 sat.fat so its high in calories but low in fat. i really want it to be mainly muscle i gain but i know i need some fat.protein bars? since they have high calories. please help!!!!!!
    And what are some quick effective exercises to gain muscle mass?

    • ANSWER:
      You eat food, and the food turns into fat. If you excercise, only then will the fat turn into muscle.

  35. QUESTION:
    healthy foods i can eat to lose weight and gain muscle?
    what can i eat for a diet that is healthy, and can help me lose body fat and gain muscle.

    it can be a combination of foods.

    i need some food to eat that is low in fat and calories while i exercise this summer to lose weight

    • ANSWER:

  36. QUESTION:
    What food to eat to gain weight and muscle?
    I am very skinny... i desperately need to put on weight and some muscle...

    What food can help me do that... I eat both veg and Non-veg.

    • ANSWER:
      Gaining weight & muscle is a two step process: you have to eat more and lift weights or engage in some sort of strength training routine.

      The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it's as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you're on your way to gaining muscle.

      Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you'd just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you're actually causing some damage to your muscles.

      When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won't notice a difference right away, but over time you will find yourself becoming stronger and bigger.

      You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes - yum yum. If you need more details, go to the Guide to Gaining Muscle - http://straighthealth.com/pages/guides/gainweight.html

  37. QUESTION:
    what should i do, and what foods should i eat if i want to gain weight/muscle mass?
    im 5 ft 10. about 150. i have a high metabolism.

    • ANSWER:
      The last guy said subscribe to "Men's Health." LOL. My stomach hurts from that one. Go here instead: http://www.t-nation.com/index.do. There are lots of good articles on gaining mass (do a search). If you have a high metabolism it probably doesn't matter what you eat--sure you want to keep crap out of your system (i.e., fast food, sugars, etc.) Shoot for 5-6000 calories a day. Really.

  38. QUESTION:
    How many protein do I need in grams to gain muscle weight.?
    I need to build muscle and gain weight so I need protein foods but how much grams of protein do I need a day.

    • ANSWER:
      You need around 1.6 to 1.8 grams of protein per kilogram of bodyweight. Most amateur lifters have no clue and are consuming around 4 grams of protein per kilogram of bodyweight. That is a big waste of money, as you don't need that much protein. Also, keep in mind that so much protein isn’t good, as it increases the likelihood of kidney stones.

  39. QUESTION:
    Best Foods For Gaining Weight And Muscle?
    Hello Everyone ,
    i am off back into the British Army and as you can imagine i am training really hard again to get my fitness levels up! .. Al tho i have 1 problem ...
    I am a slim person and one of these people who's body refuses to put on weight no matter how much i eat!!
    For the Army u have to be a certain Weight .. Any lower than whats set u get rejected at a medical examination ..

    My question is what are the best foods for gaining weight and muscle, i mean high calorie foods, i look on the net and keep finding pages n pages of rubbish to buy their weight gain suppliment ... of course this is a good thing but number 1 priority for gaining weight is the right food to eat

    Can someone please give me an overview of what things to eat , a meal plan for 1 day or even a link to a website for help :)

    I dont want to be giving every effort in the gym to be finding out im not giving my body what it needs to gain muscle and weight

    thankyou

    • ANSWER:

  40. QUESTION:
    what is an easy way to gain weight by protein, i don't want fattening foods, i want to gain muscle mass?
    i have been trying to gain weight for a while now, i've started to buy a whole loaf of bread and turkey because it has high protein and eat about 10 sandwiches a day but i see no results... i know to eat eggs, turkey, peanuts, and all of that stuff... and extra advice would be greatly appreciated

    • ANSWER:
      you gain weight by having more calorie intake then your bmr.... try weight gainers...they have 600-1k calories per serving.... 3 of those a day is around 2k in calories right there.... on top of say 3 other meals and your set...

      the guy below me is retarded... weight gainers ( the good ones) have no sat fat and the fat in the weight gainers are good fats from omegas 3, 6's, and 9's.... and there is like 5g of sugar in it compared to most WHEY protein shakes that have 20g of sugars and 20g of fat...

  41. QUESTION:
    what foods are high in protein and will help gain weight and muscle ?
    this is her son i am playing rugby and need build up muscle mainly on biceps and triceps and also to gain weight
    Thanks

    • ANSWER:
      I know a top body builder who won lots of competitions and he just eats some 15 chicken breasts a day, or some equally stupid quantity of it.
      That's most of what he eats for proteins.
      Tons and tons of chicken breasts. He's 60 and still winning trophies, I think he's been eating mainly chicken for about 40 years.. his body is perfect.. not over muscular at all.. he looks like barby's man.

      Eggs aren't good in any great quantities, their colesterol is the damaging bit, and pasta and potatoes are carbs and not proteins.
      But each of one is different, you have to find what suits you.

  42. QUESTION:
    How can I gain weight and muscle mass at the same time?
    I am 14 years old, about 5'6", and a little bit over 100 lbs. I want to gain muscle mass and gain weight. What types of food(s) should I eat daily, and how many times a day? Anything else would be appreciated.

    • ANSWER:
      lift heavy weights. 6 - 10 reps, sets of 3.

      the best exercises for gaining muscle are chest press, deadlifts, squats and pull ups.

      you need to be eating at least 1g of protien for every 1lb of body weight in order to gain muscle. get this by mainly eating fish and chicken breast.

      as you gain muscle your weight will also increase, if your eating right and exercising well you could gain between 1lb - 2lbs a week.

      http://www.bodybuilding.com/fun/index.html

  43. QUESTION:
    I am a teenager and I am very overweight. What are the best foods and exersizes to lose weight and gain muscle?
    Any help and advice woukd really help because all I can find online is not specifically for teens. Thanks!

    • ANSWER:
      try the lil Jack workout http://www.youtube.com/watch?v=TKCGe2Ezris it really helps

  44. QUESTION:
    A list of foods and drinks that I can consume to lose lose weight and gain muscle?
    Trying to lose weight and gain muscle. I have a workout regime in mind, but my problem is that I never really combined that with a diet. So this is a problem.

    ***Also after a workout (i.e. lifting) should I drink a protein shake? Or should I do that before?

    • ANSWER:
      According to several fitness pros, you should eat mostly carbs before workouts and mostly protein after.

      Why? Carbs are used for energy. Protein is mostly used to repair your body's cells (example: to repair tissues that have been "broken down" from using weights.) Fats are used for several things: for satiety (keeping full longer), taste, and they help you to absorb certain vitamins. You will hear bodybuilders refer to these as "macro nutrients." It doesn't matter if you don't want to look like a body builder...it is only a matter of severity. You can just use their knowledge to get rid of your fat, not to bulk up. It takes a lot of effort to get "bulky" anyway.

      So, how much do you need? Depends who you ask. Someone will always disagree with someone else on this, so that's why you need to search and also see what works best for you. I haven't found the "magic number" yet, but I do my best workouts (and feel my best) if I have COMPLEX carbs (not white flours or sugars, which are processed) 1-4 hours before. You should think about foods in "servings." If you eat 1-2 servings of carbs and 0.5-1 servings of protein (and vegetables too) before a workout that will probably do you good. Sometimes, simple sugars will sustain you (example: orange juice) before, but if you are working at a high intensity (which is often required to lose fat), you need to eat complex carbs, which will stay in your system longer. But they also need to be eaten at least an hour before so your body can have a head start at breaking them down before you work out. Remember, when you are exercising, your body uses the majority of your blood to work your heart and transfer oxygen and broken down carbs (glucose, aka energy) to muscles. When you're done exercising, your body goes back to metabolising your food. So be careful not to eat or drink too much, just a little to give you a little omph (energy!)

      After your work out, you should have fast release protein with a fast release carb (simple carb). The best proteins are protein (isolate) powders or egg whites and the best carbs are simple carbs such as a cup of juice or chocolate milk. It is also a good idea to do this first thing in the morning after your body has been fasting (sleeping), but you can eat a few more carbs and add fat as well if you like.

      To answer the first part of your question, Body-for-LIFE suggests you eat 6 small meals a day. These meals should include one serving of lean protein and one serving of complex carbohydrates. You should eat at least 3 servings of vegetables (I think 5+ would be better) and 1 serving of fat (omega 3's) such as 1 tbsp of natural peanut butter or flaxseed oil or 1 serving of salmon. It doesn't matter your gender because 1 serving is the size of the palm of your hand. Also, take a multivitamin and drink lots of water (2-4 liters per day). I'm only suggesting BFL as a guideline...the people who follow the program have amazing results! The program seems fairly balanced and healthy also.

      The more you know the science, the better you can play around with your diet and lose weight easier by working with your body chemistry rather than working against and feeling defeated. You can do it!!!

  45. QUESTION:
    Will I gain weight and muscle if I eat food after doing push ups and sit ups?
    I have a question I want to do push ups and after lets see I do 10 sets of 10 and do some sit ups. After the workout I eat lots of food will I gain more weight and muscle because I want too!!! I am 15 years old and am 6'0

    • ANSWER:
      you should eat first this way the body has fuel to burn during your workout without going into it's reserves. You also need a protein to build muscle with.
      if you eat after working out your body is drained of energy has used some of it's stored food and plans for the future by putting calories away for latter in the form of fat

  46. QUESTION:
    what foods make you gain alot of healthy weight?
    what are some really good foods that would help a skinny kid like me gain weight? and i also want to know some really good like workouts that would help me gain muscle weight or whatever its called. but if you can help please do so

    • ANSWER:
      Any gain in weight is either dew to more fat, more muscle, or just growing

      so if your planning on eating more to gain weight youll probably end up gaining it in mostly just fat.

      try lifting weights to build muscle
      also drink protein shakes, like whey protein

  47. QUESTION:
    How to gain weight and muscle?
    Well I am exstreamly under weight. I am 16 years old, 5'11 and I weigh 110. I need to gain weight, because im very under weight and I need to gain muscle..... and I cant get any muscle because im so skinny. and there isn't any fat to burn. And I dont know what foods to eat to help me gain weight or muscle. I am also pretty active... im in track so i tend to burn alot of calories. But if you have any tips or ideas please help..... Thanks

    • ANSWER:
      Try mixing a bottle of ensure, 2 scoops of ice cream, and a scoop of peanut butter in a blender then drink it like a milk shake. I'm 15 and have Crohn's Disease so it's really hard for me to gain weight (nearly impossible). Peanut butter and nuts have healthy protein in them to help you gain weight.
      Here are a few other helpful weight gain recipes ~

      INGREDIENTS

      * 1 banana
      * 1 tofutti cutie
      * about 1 cup of juice
      * about 1 cup of Vanilla Rice Dream

      DIRECTIONS

      1) Mix everything in a blender.

      Ingredients

      * 3 generous scoops lactose-free vanilla ice cream
      * 1/2 can Boost

      Directions

      1) Blend if you have a blender, otherwise stir to a shake. Tastes best through a straw.

      Ingredients:

      * 1½ tsp. unflavored gelatin
      * 2 Tbsp cold water
      * 3 Tbsp sugar
      * 2 Tbsp light corn syrup
      * 1½ cups of any flavor Ensure
      * 3 Tbsp corn oil
      * 1 tsp vanilla extract

      1) Soften gelatin in cold water.
      2) Add sugar and corn syrup. Heat slowly to dissolve sugar and gelatin.
      3) Combine Ensure, corn oil and gelatin-sugar mixture. Mix well and pour into blender. Blender capacity should be at least 5 cups. Blend until thick and creamy.
      4) Add vanilla extract, if desired, and mix well. Or add fruit to the blender at this point. Blend well.
      5) Pour blended mix into an ice cube tray and freeze until very icy.
      6) Place back into blender and blend until smooth.
      7) Pour into container and return to freezer until firm.
      Make three ½ cup servings.

      This is a shake my doctor recommended for me to gain weight:
      2-3 scoops of Ice cream 1 Packet of any flavor Carnation Instant Breakfast

      And any other things that you might like to add like fruit candy bars or other stuff.

      Ingredients:

      1 instant breakfast packet, any flavor
      3/4 c. whole milk
      1/4 c. heavy whipping cream
      1/2 c. ice cream, any flavor

      Directions:

      1. Mix all ingredients in a blender until smooth.

      Ingredients:

      1/2 c. whole milk

      1/2 c. heavy whipping cream

      1 banana

      1 1/4 c. strawberries (fresh or frozen)

      3/4 c. lemon sherbet

      2 tbsp. dry skim milk powder

      Directions:

      1.
      Combine all ingredients in a blender.
      2.
      Blend until smooth.

      Go to recipes for cystic fibrosis for more weight gain ideas
      http://kidshealth.org/teen/recipes/

      Good luck! Hope this helps! =)

  48. QUESTION:
    What are some foods I can eat that can me gain muscle weight and how much to eat?

    • ANSWER:

  49. QUESTION:
    whats the best foods to eat that will make you gain weight and muscle size?
    I'm someone who loves meat, especially red meat such as steak and hamburgers, but i've heard that too much red meat is not good for you. What foods should I eat if I want to gain weight, muscle size, and be massive like a bodybuilder? Trips to McDonald's and Burger King every week has'nt made me gain a single pound.

    • ANSWER:
      You should limit you're cardio (running/ aerobics/ dance/ etc ..) and focus on stretching/ strength exercise to gain muscle instead. I recommend checking out this website below. It has tons of helpful tips about how to gain weight and build muscle fast. Hope this help. :)

      http://buildmuscle2.blogspot.com

  50. QUESTION:
    some snack foods to help me gain muscle or get bigger?
    my biggest problem with nutrition and gaining muscle is that i'm lazy when it comes to preparing meals and i don't have very healthy snack foods. I'm skinny so i'm not trying to lose weight and i'm 16 so my metabolism is crazy. Like i said i'm lazy with meals so if its just me i just grab some crackers or a pop-tart. But what snacks could i load my pantry up with that'll help me gain weight/muscle? And i'm working on the laziness issue too at the moment. Thanks

    • ANSWER:
      Are you lifting weights/working out?

      In my opinion, 16 is on the young side to be trying to force muscle growth. I lifted heavy and hard when I was your age and didn't start to really put muscle on until I went off to college. If you are healthy with diet and exercise your body will start to put on some muscle when it's ready.

      If you are eating pop tarts and the like I'd be more concerned with developing a healthy diet for life than trying to force on some weight (which will only be fat unless you are working out).


Foods To Gain Weight Faster

Millions and millions of women are getting pregnant each year and many of them have no idea how much weight they should gain. You can pack on pregnancy pounds very quickly and you will have a much harder time losing that weight after childbirth. But by understanding and monitoring the development of your baby, combined with exercises that are safe for pregnancy and a well-balanced diet, you can look and feel great before, during and after delivery.

Pregnancy weight gain by week is something you need to pay close attention to. Choose a day of the week and weigh yourself on that day, keeping a journal will give you accountability and it will also recognize patterns for unhealthy trends. Your doctor will help you keep track of your weight gain by weighing you every month, but just remember every woman's body, size and metabolism is different.

****Click For More Information on Pregnancy Weight Gain By Week****

As your baby grows, you should be finding the best foods to eat while pregnant. Every diet is different for all women. So you will you need to recognize your strength and weakness as it pertains to eating. But here's a list of some of the best foods to eat while pregnant:

Broccoli: This cruciferous vegetable is full of vitamins A and C, with calcium as a bonus as well as baby-friendly folic acid.

Lentils: This legume is for folic acid, protein, vitamin B6 and iron. Lentils, when cooked readily absorbs flavors and seasonings from other foods.

Carrots: Are tops when it comes to vitamin A, which is very important to the development of your baby's bones, teeth and eyes. They are perfect for the woman on the go, but you can also shred them into almost anything. Carrots are also good source of vitamin B6 , C and fiber.

Spinach: Rich in folic acid, iron, vitamin A and calcium. Spinach comes completely ready to eat in pre-washed bags. You can eat it raw, in a salad or even as a wilted bed with fish or chicken.

Yogurt: Yogurt contains as much calcium as milk, and its jammed with protein and folic acid too. There's so many ways you can eat your yogurt, you can blend it with fruit for a healthy smoothie, layer it with granola for a breakfast parfait, you can even use it as a low calorie substitute for sour cream or mayo in sandwiches, dips and salad dressing. And there's active cultures (better known as good bacteria) in yogurt which can prevent upset stomachs, as well as yeast infections.

Frequently Asked Questions

  1. QUESTION:
    Foods which make you gain weight faster, or how to gain weight?
    I ALWAYS hear or see stuff about wieght loss but hardly anything about weight gain, very annoying lol so i wanna gain some weight [loads] dont ask me why bcoz it would probs take me a long time to explain, so what foods have the highest fat or foods that help you gain alot of weight or just any tips please?

    Or like a food schedule???

    HELPPP

    • ANSWER:
      Andy Murray, the tennis player, used to play well for a set and a half, but was too weedy and was out-powered and lost. Now he's built up his body with a gym regime, and not only looks great, but is winning his tennis matches too.

      I suggest you increase your proteins and carbohydrates (not sugars), and find a good, body shaping exercise schedule.

  2. QUESTION:
    What are some high calorie foods that will make you gain a lot of weight fast?
    What foods make you gain weight fast? Any kind! I want to make sure I try to stay away from them.

    • ANSWER:
      High Fat High Calorie Foods List - http://www.etoolsage.com/chart/Food_Diet.asp?Cate=0&Chk204=204&SN204=2&SR204=%3E%3D&Amount204=20&Chk208=208&SN208=33&SR208=%3E%3D&Amount208=400&pageNo=1

      High Protein High Calorie Foods List - http://www.etoolsage.com/chart/Food_Diet.asp?Cate=0&Chk203=203&SN203=1&SR203=%3E%3D&Amount203=9&Chk208=208&SN208=33&SR208=%3E%3D&Amount208=400&pageNo=1

  3. QUESTION:
    What kinds of foods make you gain weight fast?
    I'm 13, 5'4 and I weigh 102.8 and I would like to gain some more weight. The kids at school make fun of me for being "too" skinny and I'm sick of it. Just make a list and put all the kinds of foods that make you gain weight, keep it, and make you look bigger. Thanks. I will be giving out 10 points.

    • ANSWER:
      hot dogs, french fries, whole milk.

      I've been underweight my whole life. I'm 28 now and am naturally putting on pounds due to hormonal changes. I've eaten heavy, fatty foods and it doesn't do much. Your body is pre-disposed to be underweight, so I wouldn't try to alter that unless you're unhealthily underweight. Are you having periods? If not, talk to a doctor. She'd give the best advice. Otherwise, you're ok. Just disregard your friends.

      Concentrate on eating full meals. I wouldn't shortcut by eating fatty foods unless you have to miss meals for some reason and need to get your calories in. Eat nuts for snacks - they have fat but the "healthy" kind.

  4. QUESTION:
    What type of foods make people gain weight or fat?
    I am really skinny and i want to gain weight fast, what type of foods will make me gain weight fast?

    • ANSWER:
      most people who are fat eat chicken.
      you should eat macaroni and cheese, pizza, bread, spaghetti, lasagna, cake, and drink make.
      you have 3-5 meal a day in order to gain weight.

      if you are a vegan click the link

  5. QUESTION:
    Can anyone tell me what foods make me gain weight fast?
    I'd appreciate a list of foods and how many calories I would need to eat a day to put on a stone ?
    I need to gain weight...
    Anyone know any weight gain shakes or anything similar ?

    • ANSWER:
      Mexican food taste good and makes you fat :P Just eat meat and bread it works out :D

  6. QUESTION:
    what is the best household foods to gain weight fast?
    my weight is 145 since i was 16 years old i would really like to gain weight fast to be able to work out and get bigger please help!!
    ive weighed 145 since i was 16 i would like to gain weight so i can work out and get bigger fast any help would be nice thanxx

    • ANSWER:
      Look dude-

      It's important to realize that if you want to gain lean muscle mass you are going to have to make a big commitment to your diet and your workouts.

      There is no miracle food that will instantly translate into huge muscle gains. What you need to do is to create a diet plan that consists of balance protein/carbohydrate ratios,and stick to it consistently.

      You should be eating at least 3-4 large meals a day, and snacking throughout the day. This doesn't count any protein or meal replacement shakes you may drink.

      You should try and shoot for at least 160 grams of natural protein a day. Red meat and chicken are great for this.

      Drinking milk before bed is also a good idea as the slow acting protein will stay in your system for most of the night. Also, you should eat breakfast immediately upon waking up. This will prevent your body from entering a catabolic state and eating your muscle.

      And don't forget, get in the gym!!!

      Do some more research and good luck!

  7. QUESTION:
    If I eat more fatty foods or just a lot more in general, will my baby gain weight faster?
    I honestly don't know if this is a stupid question, but I am serious.
    :)
    So from this week on my baby is supposed to gain 1/2 a pound each week, but if I'm eating much more, will my baby gain more weight faster?
    (shes 3 lbs and 4 oz right now according to the ultrasound i had at 30 wks and 5 days)
    and im now 31 weeks and 1 day

    • ANSWER:
      No you usually will just ge fatter :) Unless you have GD.
      Found out the hard way with my first haha.

      Wow i am 33 weeks and my lil one is 5 lbs haha (my babies are always big :/ I wish they were a lil smaller haha!
      Good luck and congrats!!!

  8. QUESTION:
    what type of food makes you gain weight faster?
    I am trying to gain weight and i need some ideas on what food i should eat.

    • ANSWER:
      If you want to put on weight, you should work out, to insure that you
      put on muscle and not fat. Healthy weight gain, just like healthy
      weight loss, takes time and
      requires a conscious effort to apply good habits.
      Recommended Ways to Gain Weight
      Have meals with the right balance of proteins, carbohydrates, and the
      right kinds of fat (such as unsaturated and monounsaturated fats,
      olive oil, canola oil, pistachios, almonds and walnuts). Heinemann
      suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,
      and a small amount of fat.
      Eat foods higher in calories, vitamins, and minerals, as opposed to
      higher in fat or sugar.
      Pack more nutritious calories in each serving. For example, you may
      add grated cooked eggs to mashed potatoes, ground chicken to soups and
      gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk
      in soups, shakes, milk, and mashed potatoes.
      If you get too full too fast, try having more high-calorie foods or
      slices of foods as opposed to consuming the whole thing (raisins
      versus grapes, granola and Grape Nuts versus corn flakes, mango slices
      versus the whole mango).
      Limit drinking beverages to a half-hour before and after a meal.
      Drink mixed juices (apple/berry, peach/orange/banana as opposed to
      one juice beverages) for a higher calorie intake.
      With moderation, you may add in good fat sources to meals such as
      nuts, avocado, olives, and fatty fish (salmon and mackerel).
      Snack in between meals. Nuts, dried fruits, and yogurt are good
      options, but it's also important to find nutritious foods that you
      will enjoy.
      Have a nutritious snack before bedtime, such as a peanut butter
      sandwich.

  9. QUESTION:
    Top foods to gain weight really fast?
    Please give me the TOP foods that will make me gain a lot of weight really fast!

    And if possible, how much calories do they have approximately?

    • ANSWER:
      When I was anorexic I ate ice cream to gain weight.

  10. QUESTION:
    How do i gain weight fast? what foods do i need to eat to gain 5 pounds per week?
    would it be a good idea to use protein shakes?

    • ANSWER:

  11. QUESTION:
    I'm a thin man. What foods would be the best for me to gain weight faster?
    Please answer.

    • ANSWER:
      If you want to put on weight, you should work out, to insure that you
      put on muscle and not fat. Healthy weight gain, just like healthy
      weight loss, takes time and
      requires a conscious effort to apply good habits.
      Recommended Ways to Gain Weight
      Have meals with the right balance of proteins, carbohydrates, and the
      right kinds of fat (such as unsaturated and monounsaturated fats,
      olive oil, canola oil, pistachios, almonds and walnuts). Heinemann
      suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,
      and a small amount of fat.
      Eat foods higher in calories, vitamins, and minerals, as opposed to
      higher in fat or sugar.
      Pack more nutritious calories in each serving. For example, you may
      add grated cooked eggs to mashed potatoes, ground chicken to soups and
      gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk
      in soups, shakes, milk, and mashed potatoes.
      If you get too full too fast, try having more high-calorie foods or
      slices of foods as opposed to consuming the whole thing (raisins
      versus grapes, granola and Grape Nuts versus corn flakes, mango slices
      versus the whole mango).
      Limit drinking beverages to a half-hour before and after a meal.
      Drink mixed juices (apple/berry, peach/orange/banana as opposed to
      one juice beverages) for a higher calorie intake.
      With moderation, you may add in good fat sources to meals such as
      nuts, avocado, olives, and fatty fish (salmon and mackerel).
      Snack in between meals. Nuts, dried fruits, and yogurt are good
      options, but it's also important to find nutritious foods that you
      will enjoy.
      Have a nutritious snack before bedtime, such as a peanut butter
      sandwich.

  12. QUESTION:
    What foods help you gain weight fast?
    I am 19 years old and weigh 110. i am 5/6 tall. I want to weigh at least 130 before I go to the beach in august. I have chrons disease so it makes it harder for me to gain. I was wondering if there was any foods that can help you gain a lot

    thanks.

    • ANSWER:
      Anything with high protein (beef) lets you gain muscle weight. If you want weight on really fast, go for McDonalds

  13. QUESTION:
    What are some foods to help gain weight?
    I want to gain weight fast because Im super skinny.. what are the best foods to eat?

    • ANSWER:
      idk but if ur active u can take cytogainer by cyto sports helped me go 4rm 122 to 146 with muscle its like a protien shake

  14. QUESTION:
    what foods help you gain weight fast?
    i want to gain weight i have very low self esteem wen it comes to my weight =/ cuz im so skinny and i hate it..i want to gain weight in my lower body like legs nd thighs ..i just wana b thicker ..can some1 help ...like what foods should i eat nd or what exercises i should be doing ...HELP! i wanna look better asap!

    • ANSWER:
      Hi dear,
      follow these guidelines to gain healthy weight
      - Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
      - Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
      - Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
      - Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
      - Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
      - Relax - excessive fidgeting and restlessness can burn up a lot of calories.
      -Add weight lifting to your exercise program. It helps build muscle mass.
      - Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
      good luck
      :o )

  15. QUESTION:
    Does Eating right after Exorcising make you gain weight faster or does the food digest faster?
    I run everyday for about 20-45 minutes and I was wondering if it is healthier to eat before or after exorcising.

    • ANSWER:
      Should eat before and after. Complex carbs and protein meal before for energy for your workout. Simple carbs and protein meal after to help recover.

  16. QUESTION:
    what kinds of foods can make you gain weight fast?
    i'm wondering what kinds of foods can put on the pounds, because i want to avoid those foods, because i am trying to lose weight.

    also, is eating things like cereal, whole grain bread, & cereal bars.. bad for you?

    • ANSWER:
      Always look for fat content in packages. Also, Carbohydrates can make you gain weight if in excess. A little known fact, sodium can also too, through water retention.

      Keep a diet that is about 30, 60 ,10 / Protein, Carbs, Fat and you will do great.

      Avoid fatty foods like bacon, fast food, fried foods, avacodos, red meats ( are okay in moderation) , Chips, sweets.

      Cereal (the right kind) Whole grains, and bars are good for you.

  17. QUESTION:
    What are the top ten foods that will help me GAIN weight super fast?
    I've just recently came out of a deep depression & lost 20 lbs. I'm 5'9 and I weigh 120, I really need to know what foods will help me pack on 20lbs before june. I have tried eating at all the fast food places you can think of everyday for the past three weeks and I'm still the same size, please list some meals or foods that will help me gain rapidly.

    • ANSWER:
      I would try hitting up the gym and start lifting weight as well as eating a lot. When working out these foods would be good - skinless chicken breast, tuna, protein shakes, whole grain pasta, sweet potatoes, brown rice, egg whites and 1 yolk to every 4 egg whites, nuts, cottage cheese, and throw some fruits and veggies in there, lean meats, peanut butter, fish and there is a lot more out there that you could prob google.

      If your not working out i would try foods high in carbs like Pasta and sweet potatoes. Make sure you get a lot of calories to, but try and do it with healthier foods if possible. Cut down on cardio if you do any. When you get to your desired weight you will have to reduce your calories enough to maintain your weight, but not too much or you will lose weight. You will figure it out.

      Oh my bad i posted this for a dude sry. The first part prob wont help you much, just look at the second part.

  18. QUESTION:
    What are good healthy foods to gain weight from ?
    I am trying to gain some weight but i dont want to just eat fast foods or whatever to gain it i would like to eat healthy but gain weight too ? is there some type of weight gaining diet i should be on or ?

    • ANSWER:
      Some people just drink water can gain weight.

      Some people take many many food, cannot gain weight. That just like me.

      But now I become a little bit fat for I take one more meal at night time before I go to sleep.

      That meal just take a cup of milk, one kind of fruit, one or two pieces of bread.

      That is good for health.

      You can try it.

  19. QUESTION:
    What is the best healthy foods to gain weight the fastest?

    • ANSWER:

  20. QUESTION:
    What are examples of food I should eat to gain weight faster?
    What kinds of food should I eat to gain weight? (I work out also) I know I should eat carbs and protein, but can you give me examples of good ones? Thanks.

    • ANSWER:
      Donuts, ice cream, pizza, twinkies, burgers, french fries.

      All are good.

  21. QUESTION:
    what foods or drinks can make you gain weight FAST?
    have you had any weight gain experiences with certain foods? I'm wayyy underweight and i want to gain some pounds?

    • ANSWER:
      Here is a good recipe for a weight gainer smoothie that uses whey protein.

      http://www.youtube.com/watch?v=6TQBhriecC0&feature=channel_page

  22. QUESTION:
    Name Healthy Foods that will help you Gain Weight Fast?
    I need to gain weight, about 15 pounds of lean muscle.

    Can you please help me?

    • ANSWER:
      Pasta

  23. QUESTION:
    Any foods that make you gain weight fast?
    ik this is weird nd im sure most people have never heard this before but I WANT TO GAIN 10 POUNDS!!!!!! any foods plz thnk you.

    • ANSWER:
      If you want to put on weight, you should work out, to insure that you
      put on muscle and not fat. Healthy weight gain, just like healthy
      weight loss, takes time and
      requires a conscious effort to apply good habits.
      Recommended Ways to Gain Weight
      Have meals with the right balance of proteins, carbohydrates, and the
      right kinds of fat (such as unsaturated and monounsaturated fats,
      olive oil, canola oil, pistachios, almonds and walnuts). Heinemann
      suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,
      and a small amount of fat.
      Eat foods higher in calories, vitamins, and minerals, as opposed to
      higher in fat or sugar.
      Pack more nutritious calories in each serving. For example, you may
      add grated cooked eggs to mashed potatoes, ground chicken to soups and
      gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk
      in soups, shakes, milk, and mashed potatoes.
      If you get too full too fast, try having more high-calorie foods or
      slices of foods as opposed to consuming the whole thing (raisins
      versus grapes, granola and Grape Nuts versus corn flakes, mango slices
      versus the whole mango).
      Limit drinking beverages to a half-hour before and after a meal.
      Drink mixed juices (apple/berry, peach/orange/banana as opposed to
      one juice beverages) for a higher calorie intake.
      With moderation, you may add in good fat sources to meals such as
      nuts, avocado, olives, and fatty fish (salmon and mackerel).
      Snack in between meals. Nuts, dried fruits, and yogurt are good
      options, but it's also important to find nutritious foods that you
      will enjoy.
      Have a nutritious snack before bedtime, such as a peanut butter
      sandwich.

  24. QUESTION:
    What foods can I eat to gain weight fast?
    I really, really want to gain weight. I hate being super skinny.

    • ANSWER:
      An ice cream sundae that is three feet tall with lots of chocolate, caramel, M & Ms, whipped cream, sprinkles, skittles, and 5 cups of sugar on top. There's no point to putting a cherry on top at this point.

      Just writing this made me want to have diarrhea.

  25. QUESTION:
    Foods That make you gain weight fast?
    Ok i really want to gain weight. Im quite skinny and i would want to gain 15-20 pounds. what foods will make me gain weight. Also i have small breasts. any suggestions on how to make them grow.

    • ANSWER:

  26. QUESTION:
    What is the best way to gain weight? What are the best foods to eat to gain weight fast?
    I'm 16 yrs old, 5'11 male, current weight: 133lbs

    • ANSWER:
      Have a milkshake just before yougo to bed

  27. QUESTION:
    How can I gain weight faster?(read description)?
    Okay so I have a very fast metabolism and it's really hard to gain weight no matter how much i try. is there any foods that help me gain weight a lot faster?Please help!

    • ANSWER:
      eat more calories and food with a higher fat content maybe.

  28. QUESTION:
    what FOODS will help me GAIN WEIGHT FAST!! PLEASE HELP!?
    i am currently underweight and i want to gain weight FAST

    what foods would help me

    10 pts for best answer!

    • ANSWER:

  29. QUESTION:
    What Are Some Healthy Foods That Can Help You Gain Weight?
    I Want To Gain Weight To Help With Breast Development, But I Would Like To Know Some Foods That Will Help Me Gain Weight Fast, But Also Be Healthy At The Same Time.

    • ANSWER:

  30. QUESTION:
    What foods help you gain weight.?
    My mother has lost losts of weight, and I want her to gain some weight what foods would help her gain weight fast.

    • ANSWER:
      pizza
      steak and cheese's
      bagels and cream cheese
      cheese!
      bread!
      sour patch kids
      chocolate

      <~~~~trust me!

  31. QUESTION:
    What type of food helps gain weight/muscle mass fast? I sometimes lift weights and go swimming?
    i want to get the lean muscle type first.

    WHat food helps a person gain weight fast ?

    • ANSWER:
      protein is the muscle builder... particularly red meat (steak)... eggs, dairy etc
      and carbohydrates..... bread, rice, pasta.
      in weight building (muscle) you are instrcted to eat protein, espec meat every day. and eat 3-5 times a day.

  32. QUESTION:
    How do you gain weight faster?
    Im kinda skinny. and i just want to gain a little weight, well over the summer ive been eating dry noodles lots of bread and just random fat foods and im not gaining anything. HELP

    • ANSWER:
      Eat a lot of meat and carbohydrates.

      Aka eat Chipotle, Wendys, Steak, Rice, Mashed Potatoes, Alfredo Pasta, Chinese Food

      Eat 4-5 times a day.

      Drink Whey Protein. You will be fat in no time :D

  33. QUESTION:
    my 8 month old is under weight due to reflux what can i do 2 help her gain weight faster?
    She is 16#2oz . she is now being treated for the reflux.is there ne food that will help her gain faster /she is 26 inches long please help.

    • ANSWER:
      what about Enfamil AR w/ Lipil? It's a formula thickened with rice starch and works miracles for spit up....Ask your Dr. about it. I switched my son to this and it's truly wonderful stuff! It's thicker so it stays down better....Good luck!

  34. QUESTION:
    What is the best supplement or food to gain weight fast?
    I've tried a few weight gainers and seen decent results, but what else is there that i could have on top of that? I'm 15 years, 6ft 2 and weigh 10st 12 and i am wanting to bulk up, any ideas?

    • ANSWER:
      There are many weight gain supplements out there, and i would definately recommend protein shakes or high protein bars to gain weight, especially those high in calorie such as progain, also flapjacks are a very calorie dense food and having afew inbetween meals will definately help pile on the pounds

  35. QUESTION:
    Any foods that help gain weight fast?
    My friend is.. very skinny. She went to the doctors to check up on her health cuz she starved herself!! Now she is fine but she still doesn't eat very often and she is soo skinny its really unhealthy!!
    any foods that will make her gain weight FAST?? I don't really want her to kno what I'm doing.. are there any foods that make you gain weight that most ppl don't kno of?? Cuz if its like French fries or something, she wont even eat it. SO IM TRYNA SEE WHAT WILL PUT SOME MEAT ON HER BONES WITHOUT IT BEING OBVIOUS FOODS!:):))

    • ANSWER:
      Avacadoes
      Coconut milk
      coconuts
      Rice milk
      Almond milk
      Chocolate milk
      Caramel syrup
      Chocolate syrup
      Grapes
      Grape Juice
      Raw nuts... esp macadamias
      Peas
      Beans
      Raisins
      Dried Fruit
      String cheese
      Smoothies... with the most fattening vanilla ice cream you can find mixed in it.. or take some of this
      Fish... Tuna, and Salmon
      Chocolate
      Caramel
      Mayo
      Miracle whip
      Oats... oatmeal.... chewy bars, granola bars
      Cliff bars
      creamy salad dressings
      Those drinks you get at the gas station... Slurpees
      http://www.tree.com/health/eating-disorders-anorexia-health-effects.aspx

  36. QUESTION:
    what are some good foods to eat to gain weight?
    what are some good fattening foods that make you gain weight fast

    • ANSWER:
      Eat cooked veggies instead of raw, eat right before you go to bed, eat a lot of bread and protein, don't exercise, eat bigger portions, and don't snack during the day. Only eat 3 large meals.

      Yes, eating McDonalds and other junk food will make you gain weight but it's also extremely unhealthy and will likely cause permanant damage to you if you eat a lot of it.

  37. QUESTION:
    will eating deep fried foods slowly make me gain the weight i want?
    i have recently started to eat deep fried foods i make at home such as french fries and buffalo wings and such. will eating this in conjunction with regular food make me gain weight slowly? or fast?

    • ANSWER:
      It will make you fat, not fit. As for slowly or fast, that depends upon how much you eat. The more calories you eat, the more fat your body will put on. If you want muscles you need to do weight training, not eat junk. You do need to eat slightly more when doing weight training, but again it should be healthy, not junk. Deep fried foods are counter productive and unhealthy.

  38. QUESTION:
    Any way to gain weight fast but healthily with household foods?
    Like things I can get in a grocery store?

    • ANSWER:
      How about some chicken, without the skin?

  39. QUESTION:
    I want to gain weight faster & bigger?
    Hi Friends,

    My age 29.Me 6feet,But my weight is 65 kg (143 lb) only.i like to gain weight more(more the 7 or 8 kg) in few month. thats my goal .................
    For day, i am eating more then 5000 calories food from wheat bread,eggs,vegs.,dal,chicken,milk,fruits,nuts,pean ut butter,whey protein.
    I gave my daily food menu blow................ pls have a look

    I am doing workout too.............blow i gave my exercise details also.pls have a look & help me to get bigger body(weight gain)

    Food Menu here

    6:00am - Meal 1

    - Whey Protein (1 scoop) with milk
    - 1 Banana ( some time 2 Slices of Whole Grain Bread for banana)

    Work out

    **** 6.30 am to 6.40 am i will be in gym****
    ( 45 min i will work out a day )

    after work out
    7:40am to 8:00am - Meal 2

    - Whey Protein (1and half scoop (20gm) with peanut butter 1 spoon with cold water
    - 1 Banana

    10:00am - Meal 3

    - 1 slices Whole Grain Bread with some fruit jam ( some time veg. hot dog)
    - 1 Multi-Vitamin
    - 1 potato boiled (mid size)
    - 6 Nuts
    - 1 egg
    -some time 1 glass of fruit juice( here i m planing to add Gatorade drink)

    13:00 - Meal 4

    - 1&half Cup Rice & dal
    -1 potato boiled (mid size)
    - 2 eggs
    -1Banana

    17:00 to 18:00 - Meal 5

    - 1 Slices of Whole Grain Bread with jam
    - 1 Banana
    - 6 Nuts

    21:00 to 21:30 - Meal 7

    - 2 cup rice & dal or Chicken
    - 250 ml Milk
    - 1 Banana
    - 1 omega 3 tab.

    1 omega 3 tab. can i change to 13:00 - Meal 4?and cut down in omega 3 tab. in Meal 7(night)
    one more thing,Gatorade drink good for healt? can i use that?

    before i tried soem of supplements.the name call true mass & mass tech muscle tech and Creation too.creation i used starting time.then one of doctor told (isaw in youtube).that's gave more side effect.then i stopped to use creation.Is it true?

    now i stopped the supplements also

    can i continue the supplement for weight gain?If yes,which supplement can i take?

    Work out detail

    Monday(day 1)

    Chest

    Tuesday(day 2)

    Biceps & Triceps

    Wednesday(day 3)

    Back (wings)

    Thursday(day 4)

    Shoulder

    Friday(day 5)

    Biceps

    Saturday(day 6)

    Triceps & Leg (because of reason for doing 2 part workout on Saturday, i m getting off from office,i can take more rest & sleep)

    Sunday(day 7)

    no work out, full of rest

    this workouts routine for every week........and i doing workout for every part - 5 variation (dippan the trainer guide).weekly twice i am doing biceps & triceps for ,i love to get bigger arms.i want tooooooo bigger biceps & triceps.

    Here is the doubt

    Some of friends told to do low weight more reps.then only u will get bigger body(weight gain).............
    some of friends told to do heavy wight less reps.then only u will get bigger body(weight gain)............

    Here my question is

    What i can do for get bigger body(more weight gain)?

    doing low weight more reps. or heavy wight less reps.?

    I want to gain weight faster & bigger................. (i want to get bigger hand & lbigger leg ,bigger chest,all of..........bigger...........bigger.....…bigger )the main muscluer too

    pls help me................................................ ......to get bigger body(weight gain)

    • ANSWER:
      Hi dear,
      follow these guidelines to gain healthy weight
      - Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
      - Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
      - Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
      - Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
      - Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
      - Relax - excessive fidgeting and restlessness can burn up a lot of calories.
      -Add weight lifting to your exercise program. It helps build muscle mass.
      - Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
      good luck
      :o )

  40. QUESTION:
    What are some good types of food to GAIN weight FAST?
    i have a high metabolism and will be working out/ lifting weights. i needs some healthy and cheap ways to Gain weight. does anyone know what type of protien shake i should get? or what types of food are optimal for weight GAIN? looking to gain 15 lbs in 2 months. 135... i wanna be 150

    • ANSWER:
      Eat lots of natural peanutbutter -- loaded with healthy fats and calories.
      Eat lots of carbs like bread, rice and pasta.
      Eat steak -- eat healthy but eat lots of it!
      Eat all kinds of nuts and avacados.
      Eat shrimp (more then the serving size)

      Good Luck

  41. QUESTION:
    how can i gain weight fast with which foods have most calories and how long will it take to gain 10 poundS?

    • ANSWER:
      Go to google n type in calorie counter n there is a site that has the words caloriecounter---- < that is another word that i dont remember anyways n it will have a HUGE list of stuff or you can type it in n find out the calories in them.
      We had to do sum like this for school n thats how i found out. Try it.

  42. QUESTION:
    what are some foods that make you gain weight like crazy?
    i am 14 years old and i only weigh 85 pounds. I want to be a 100 pound which means i need to gain 15 lbs. but i don't know what foods to eat. I need to know what foods has a lot of calories and will make you gain weight fast. And i want to be 100 lbs by Christmas

    • ANSWER:
      Hiya, there are healthy ways of gaining weight. Nuts, cheese and avocado are all calorie-dense but very good for you. They can be mixed into your meals to bump up the calories or can just be had as snacks. Drinking a glass of milk with your meals also helps and is great for your bones.
      Good luck. X

  43. QUESTION:
    What is the best weight gain food ?
    I am fourteen and i am quite chubby but i want to gain weight and get bigger. So i want to know what is the best food to gain weight fast! so any answers are welcomed. =D

    • ANSWER:
      your going the wrong way as it will be very difficult to lose it after.

  44. QUESTION:
    what is the fastest way to gain weight ?
    what are the foods that make me gain weight faster ?

    what are your tips in this thing ?

    waiting 4 u

    • ANSWER:
      eat junk food every day like eat a whole bunch or junk food every day and have mcdonalds every day or something fast food, only fast food nothing else until you got your correct weight ^_^
      i think this is the fastest way.. trust me it is...

      there are other ways but this is the fastest way ^_^

  45. QUESTION:
    What kind of foods should you eat to gain weight fast?

    • ANSWER:
      Honey go to mcdonalds you will get addicted to theyre cheese burgers!!! mhhmmm Your lucky you have to gain weight i have to loose weight!!!

  46. QUESTION:
    Specific foods to eat to gain weight FAST?!?
    I need a list of foods (BE SPECIFIC, DON'T JUST SAY PROTEIN) that will help me gain weight fast!

    Thank you!

    • ANSWER:
      cheese burgers and scotch, it worked for Russell Crowe.

      I forget what movie he had to put on weight for?

      he's doing it again as we speak but he said " I've cut down on my drinking, cuz of my kids"

      but he said that he eats a lot of sweets and a few cup cakes

  47. QUESTION:
    How many times or what foods do i have to eat in one day to gain weight?
    i want to gain weight fast so how many times a day should i eat or what foods should i eat?
    uhm too the 1st girl cuz im too skinny smh wy else?

    • ANSWER:
      Hey lis,

      Eat like 7 - 10 times a day: small amounts and lots of good animal proteins: I don't mean burgers... you don't want a heart attack!

      Also, exercise with heavy weights and low reps. that builds muscle layers under any skin fat you have which will give you either curves if you like them or a bulky look if you over eat protein supplements.

      Bets wishes,

  48. QUESTION:
    what kind of foods will make me gain weight the fastest?
    I need to put about 1 stone. atm i am 6.5 stone and i want to be more than 7, I have a very poor diet and hardly ever eat but I want to end this and I want to see fast results.
    If anybody can recommend instant - very fast recipes that will pile on the pounds. Also how much a day should I eat. My stomach is very small and cannot manage a lot at a time. Thanks in advance.

    • ANSWER:
      you need to eat regular small meals each day if you have gone a long time not eating much. if you have been used to not eating fats, you need to add them to your diet very slowly. you cant rush putting on weight as you need to gain weight whilst providing your body with nutrients it needs. i am weight gaining at the moment. i went to a nutritionist who helped me majorly so you should think about doing the same if you havent. i have three meals a day (platefuls) with three snacks in btween. for example. breakfast at 9, snack at 11, lunch at 1, snack at 4, dinner at 6 and snack at 8. aswell as drinking water to keep hydrated i drink lots of milk and fruit juices. eating yogurt is good for small tums and its good source of calcium too. but please go and see a nutritionist as they will help cater for your bodies needs, they are experts and will know best. good luck.

  49. QUESTION:
    foods that will help me gain weight?
    i want to gain about 10-15 more pounds, im a little on the skinny side
    what foods will help me gain weight faster and easier without eating everything in sight and unhealthy.. i dont want to do that

    • ANSWER:
      Well eat what you normally eat but eat a little bit more can help you gain more as the days go by..that the only way unless you want to stop at all of these fast food places...

  50. QUESTION:
    Im really skinny and i need to gain weight what kind of foods should i eat to gain weight fast?

    • ANSWER:
      foods high in fat... peanut butter, nuts, fast food


Foods To Gain Weight

Can you imagine that getting into weight gain could be a quick way
to have a fit and sexy body? If you are one of those who can't wait
to put on weight, bellow I'll disclose some healthy weight tips for you
explaining how to gain weight fast for skinny girls.
Although there are many ways in which a skinny girl can reshape her body,
she must focus on two main directions: the first is a well balanced diet,
while the other, if she has not tried it yet, is exercise.
Now, let's cut to the chase - here are the best tips on
how to gain weight fast for skinny girls and women:

1 - In order to eat healthy foods to gain weight, you must
pay attention to the number of carbohydrates, fats and proteins found in
your food intake. None of these come from junk food so if you want to know
what the right ones are, read on further:
You have to choose clever by eating foods which contain healthy fats like
omega 3 fatty acids which are usually found in salmon, flax, tuna and walnuts.
Very important for muscles, you have to increase your protein intake from
foods like lean meat, poultry products, legumes, nuts and seeds.
Ultimately, you will need carbohydrates that can be found in
fruits, vegetables and whole grains.
2 - Do not eat too much fattening foods - you'll probably gain
weight on the hips and thighs, while the rest of your body remains skinny.
To avoid that, you should combine a well balanced diet for thin people
with exercising on a daily basis.
3 - Another important matter to gain weight is eating five or six meals per day instead of
the traditional three, this way your body will assimilate a higher amount of nutrients.
4 - There are some tips around the internet on how to gain weight fast for skinny girls
claiming we should avoid taking supplements. Wrong! In order to gain weight quickly,
you should mix increased food intake and exercise for skinny people with weight gain
supplements. Let me be clear, supplements are just that - supplements, they can add
that 10-15% extra, but they aren't meant to replace good nutrition.
5 - Working out for about 20 minutes would be just fine for fitness, although if
you want to sweat it out and put on weight, you should try to exercise at least
1 hour a day, five times a week.
6 - Remember that aerobic type exercises and treadmills are good for
strengthen heart and burning calories, not for gaining weight.
7 - A big mistake many girls attempting to gain weight fast make is to use
lighter weights, thinking this will help to add more muscles. You must lift heavy
enough weights - that is you can't perform more than eight reps per set.
If you can, thats the signal you need to increase the weight.
8 - Since it takes some time for your muscles to recover after a workout,
you should make sure to getting at least 8 hours of deep sleep - this will help
ensure faster progress. A good nutrition and proper exercise will not work well without
adequate rest.
9 - Last but not least, being positive is something that you should always do.
If you are serious about doing something, you need to be aware that the laws of
attraction can help you achieve any goal that you may have.

Frequently Asked Questions

  1. QUESTION:
    A list of foods to eat to gain weight healthy?
    What kind of foods do I eat to gain weight. Foods that work quickly.

    • ANSWER:
      Entertainingly enough, I've been fighting a lifelong battle with weight, so I know the healthy foods I have to avoid because of their high calorie count:
      - Cheeses
      - Peanut butter
      - Nuts

      Other things that are very good for you but still have plenty of calories:
      - Brown rice
      - Whole grain breads

      Avoid going for the "quick fix" high-calorie protein shakes and so forth; I had a friend who was really into weightlifting and focused on a "more protein, no fat" diet. He ended up with kidney disease at 18. Not pretty.

      I have to eat 1500 calories a day to avoid weight gain. You want to focus on 2500-3000 HEALTHY calories a day -- don't scarf down Big Macs in a hope to gain some weight; focus on nutrition and balance first. If it isn't good for you, DON'T EAT IT, even if you're trying to gain weight. The price you'll pay isn't worth it. If you're normal, 3000 calories a day should give you an extra pound a week until you're where you want to be. Start at 3000 and work your way upwards, always focusing on, "Is the health benefit of this food worth its calories?" It's what I have to do, and I see gaining and losing weight as two sides of the same coin, with the same ultimate goal.

      One of my friends ate 3500 calories a day and was thin as a rail to the day he died, but as long as you focus on eating healthy and not gorging or starving yourself, you should be fine. It all works out in the end.

      Joe

  2. QUESTION:
    What are the best things to include when shopping for weight gain foods?
    Hi. I want to gain weight so bad. I'm sixteen and i weigh in at 75kg and my goal is to go up to 85kg or more during this festive season. I weight lift so i'll be looking to gain more mass than fat. I'd really appriciate it if you could please make a list of things to buy when i go shopping. Thank you in advance.

    • ANSWER:
      Nuts and seeds, peanut butter, and dark chocolate. All low sugar varieties!

      Top 10 foods highest in calories:
      http://www.healthaliciousness.com/articles/highest-calorie-foods.php

  3. QUESTION:
    What foods cause weight gain in thighs and the buttox?
    I am a boy and have gained a lot of weight in my thighs and butt. I just want to know if there is a food that I can eat less of to reverse this. I'm getting told I have a butt of a girl by my friends...-_-

    Can anyone give me a list of foods that causes this kind of weight gain? Thank you.

    • ANSWER:
      Refried beans, potatoes, bread, corn.

  4. QUESTION:
    What are some good foods for weight gain?
    im skinny and ive been trying to gain weight for some time.

    • ANSWER:

  5. QUESTION:
    What are good healthy foods to gain weight from ?
    I am trying to gain some weight but i dont want to just eat fast foods or whatever to gain it i would like to eat healthy but gain weight too ? is there some type of weight gaining diet i should be on or ?

    • ANSWER:
      Some people just drink water can gain weight.

      Some people take many many food, cannot gain weight. That just like me.

      But now I become a little bit fat for I take one more meal at night time before I go to sleep.

      That meal just take a cup of milk, one kind of fruit, one or two pieces of bread.

      That is good for health.

      You can try it.

  6. QUESTION:
    what kind of healthy foods to gain weight?
    hi, everyone! i'm 16/ male. i hav something to ask, "what kind of healthy foods to gain weight?" I'm not too skinny guy and i have no problems with eating foods, but i have a problem with my health, which i hav a rheumatic heart failure. This problem occured after the surgery of my tonsil when i was on 5th grade. Every month, i went to the doctor to have an injection for my heart. So, what healthy foods should i eat?
    Thanks a lot.

    • ANSWER:
      Peanut butter is good, and of course non salted peanuts, either one is good for your heart and will simultaneously help you maintain a healthy weight, also whits meats such as chicken and turkey and fish is a good health choice, as long as they are cooked in a healthy low fat manner, also intake plenty of fiber based foods to help keep your cholesterol in check, such as oat meal, raisins and so fourth, try to avoid pork and most other red meats, they tend to be high in cholesterol and/or sodium which is good for raising blood pressure.

  7. QUESTION:
    foods to gain weight kind of quickly but in a healthy way?
    what foods/drinks can i eat to make me gain some weight sort of quickly?
    people always tell me im reaally skinny and i kind of am. i just want to add a little weight. so what can i eat, thats not like only junk food? thankss.

    • ANSWER:
      Combining bread, cereals, pasta, rice, nuts, potatoes or sweet potatoes with meat, poultry, sea food, dairy products or eggs should help.

      This combination of starchy carbohydrates and animal protein is excluded by the Atkins diet (no starchy carbohydrates) and also the vegan diet ( no animal protein).

  8. QUESTION:
    What are some foods that help you gain weight?
    I'm very slim, and I would like to gain weight. Yes, I'm going to exercise, but I want to know what kinds of foods help gain weight too ; please help (:

    • ANSWER:
      Calorically dense foods (things with a lot of calories for just a little bit of food), or foods with "good fat" in them. Like dried fruit, cheese, meat, peanut butter, nuts, avocados, and things like that.

      Don't just eat a bunch of junk food... that'll help you gain weight, but then your risk for heart disease and stroke and cancer and all kinds of things skyrocket.

  9. QUESTION:
    What are some good foods to gain weight, but to stay healthy for a picky eater?
    Hi, im 15 im 5' 9"and i weigh about 120 lbs, and im trying to gain weight for hockey. Im a very picky eater and im trying to eat healthy at the same time. Have any food suggestions?

    • ANSWER:
      Just eat bigger portions of meals. Meat, fruit, and vegetables are very important to stay healthy for sports, and can help you gain weight if you eat more of them. Eat about four meals a day instead of three, and have healthy snacks in between that won't fill you up too much, like granola bars or fruit.
      Hope this helps!

  10. QUESTION:
    How can i gain weight?What foods should i eat and how else can I gain weight?
    I am 16 years old, 5'9, 155 pounds. I play football and work out 2-3 times a week. what should I eat to gain weight? what workouts are most effective in gaining pure muscle? What foods/drinks will do this?

    • ANSWER:
      there isnt any magic foods that will make you gain pure muscle. the only way to do it is to eat foods with the right macros, and a lot of calories. workout everyday on a split. rest one day a week and cardio one day a week. this is a good split to do.

      day 1: chest shoulders triceps
      day 2: back and biceps
      day 3: legs
      day 4: cardio
      day 5: chest shoulders triceps
      day 6: back and biceps
      day 7: rest

      make sure you are getting a solid 1 gram protein per pound of bodyweight and have a diet that gets about 40% carbs 40% protein and 20% fat.raise your calories by at least 500 calories, and follow all the other rules, and you will gain muscle, but you will also gain fat and so you'll have to cut about every 6 weeks and lose the bit of fat that you gained.

  11. QUESTION:
    What are some healthy foods to gain weight?
    Im 17 year old weight 115 and 5'7
    today I went to the doctors he told me I need to gain some weight

    • ANSWER:
      Protein shakes
      Spaghetti with lean meat and vegetables
      Vegetable pizza

  12. QUESTION:
    How can I gain weight? What foods are best to eat for weight gain?
    I'm 110lbs, 5'4" and I need to gain some weight.

    Anyone have any "home remedies" or suggestions that can help me put on a few pounds?

    You know how movie stars put on pounds when they have to do a movie? How do they do it?

    Anyone know a similar way?

    • ANSWER:
      Eat McDonalds.

  13. QUESTION:
    What foods help people gain weight?
    All I ever see are weight loss foods ... I'm 6'4", 136 lbs., and tired of being skinny.. It seems everything I eat goes towards my height.. Any Help? feel free to post website links ~thx.

    P.S. I have talked to my doc, he said i'm not diabetic and everything looks good, i'm not allergic to anything .. just looking for some major weight-gain foods.

    • ANSWER:
      It could just be your body type...but here are a few ideas
      Snacks:
      Cliff Bars
      Balance Bar
      Kashi Bars
      Power Bars
      Nutter Butter Packages (4 cookies)
      Chips Ahoy Packages (4 cookies)
      Oreos Packages (4 cookies)
      South Beach Diet Meal Bars (as a snack)
      Always when you eat fruit add PEANUT BUTTER
      Cereals (Smart Start, Raisin Bran Crunch, Cinnamon Toast Crunch)-hig calorie but healthy cereals)
      Only 2% of whole milk
      Chip Which
      Muffins @ Dunkin Donuts (450-650 calories in those)
      Boost & Ensure (Boost taste better)
      Ice Cream
      Cinnamon Bunns
      Bagels w/ Extra Cream Cheese
      Never do Low Fat Anything
      Juice
      No Diet Products

  14. QUESTION:
    Good foods to gain weight for football?
    Whats up everybody i want to ask what are some good foods to gain weight in football? I am currently 5'11 about 150 and i want to reach 165ish going into varsity year this june as a junior. I work out at the school with my teamates allready i just neeed some good foods to eat too. Help?

    • ANSWER:
      A good mixed diet with plenty of fruit, vegetables, carbohydrates and some fat.
      I know the link says for kids, but it's sensible advice for teenagers too.

  15. QUESTION:
    best foods to gain weight that are relatively cheap?
    i dont have much money but i need to gain weight for medical reasons (not enough fat)

    what foods are relatively cheap that would allow me to start working out again without just burning every calery i eat and staying skinny.
    ive also got low blood pressure if that matters.

    • ANSWER:
      peanut butter, cottage cheese, 100% rolled oats, whole milk, cheese, beans.

  16. QUESTION:
    what foods can a pregnant woman eat to gain weight for her baby?
    she has only gained 16 pounds and needs to gain at least 10 more, are steaks a good idea?? or carbs? or protien? peanut butter? what is good to eat besides pure junk food to gain weight
    her doctor told her she needs to gain more weight... she eats pretty well and had no trouble gaining weight the first time she was pregnant...

    • ANSWER:
      Has her doctor told her she needs to gain weight? If so then they should be the one to recommend what she needs to eat to gain the weight properly. Carbs are the easiest way to gain weight. Just make sure it's not overload. Eat good carbs like whole wheat pasta, brown rice, beans, nuts, fruits, and veggies in proper portions. Remember, she needs to gain the weight gradually and not suddenly.

  17. QUESTION:
    Can someone give me a list of foods to gain weight?
    i need to know some kinds of foods that are high in protein, high in carbs, and high in calories so that i can gain weight/body mass/muscle mass. So if you know any foods high in those, please let me know! =]

    • ANSWER:
      -protien bars
      -anything in the snackfood isle

      oh, and I know there are a few products, that help you gain weight try here ;

      http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf

  18. QUESTION:
    What are some good foods to gain weight healthily???
    I'm 16 and wondering how i can gain some weight. no matter how much i eat i cannot gain weight. i wanna gain about 10 pounds. what are some *HEALTHY* foods i can eat that will help me put on weight?

    • ANSWER:
      almonds, raisins, avocadoes, bananas, and anything else that is calorie dense that you can add as extra snacks to what you normally eat anyway

  19. QUESTION:
    Top foods to gain weight really fast?
    Please give me the TOP foods that will make me gain a lot of weight really fast!

    And if possible, how much calories do they have approximately?

    • ANSWER:
      When I was anorexic I ate ice cream to gain weight.

  20. QUESTION:
    when tryong to gain weight i hear people saying eat a lot of healthy foods to gain weight. My question is?
    does fat store differently in your body when you are trying to gain eating a lot of healthier food vs. junk foods or is it just for "health" reasons.

    • ANSWER:
      Eating healthy foods you will gain weight properly- and not in all the wrong places as fat.

  21. QUESTION:
    What are the best foods to gain muscle weight?
    I am wondering what the best foods with lots of calories and carbs but low fat to gain weight. I am looking to gain about 15-20 lbs and I want to gain muscle not fat. Also what are some good snacks too with high carbs and low fat?

    • ANSWER:
      Protien protien and more protien! go to costco or something pick up some muscle milk eat lots of meats and peanuts and you will be buff in no time (thats if ur liftin wieghts) cuse just eating all tht without workin out it will jus turn to fat...

  22. QUESTION:
    What healthy foods help gain weight?
    Hi! I'm 16 and I'm trying to gain a little more weight (but not fat). What are healthy foods that can help me gain a little more weight?

    • ANSWER:
      avacados and nuts.

  23. QUESTION:
    What are good foods to eat if you want to gain a lot of weight?
    I unfortunately am 19 and am 6'2" 135 lbs and really want to gain weight. Any food ideas that would really help increase my weight along with working out 3 times a week? Thanks.

    • ANSWER:
      EAT EAT EAT!!! I'm in the same boat as you and have recently gained 25 pounds in 2 months. I did so by weight training 5 times a week with minimal cardio involved. I ate a lot of foods that were high in protien and carbs. I tried to stay away from greasy fatty foods cause they can still take a toll on your heart even if you are skinny.

      I would eat things like mac and cheese, chicken, tuna, chickpeas, ice cream, pudding, tons of eggs, cheese, protien bars, and meal replacement drinks.

      Protien is very important. Eat as much as you can. If your pee gets bubbly then you know you have too much. I know its gross but too much protien is bad and thats the only way to tell if your getting too much. Also, meal replacement drinks/bars allow you to get a lot of calories even if you dont have time to sit down and eat.
      Good luck and happy eating

  24. QUESTION:
    what types of foods is good to gain weight?food not drinks or pills?

    • ANSWER:
      protein!
      eat peanut butter on your toast instead of jelly
      drink milk instead of juice
      add meat to pasta sauces

  25. QUESTION:
    Can you list some foods that will make someone gain weight please?
    I don't need a load of information about calories and carbohydrates and trans fat. I would just like a specific list of foods to gain healthy weight please. :)
    Thank-You.

    • ANSWER:
      1. Baked Beans - Many people keep a stock of canned beans in the pantry. it has Lots of bacon, Lots of sugar, Lots of fat. This can cause flatulence.
      2. Campbell’s Condensed Soups - Forget this. Get some of that chunky Progresso Stuff.
      3. Chicken Pot Pie - Processed, store-bought pot pies are terribly unhealthy. Pepperidge Farm makes roasted chicken pot pie 1,020 calories and 64 grams of fat.
      4. Hot Dogs - Good at BBQs just like the hamburger. This is a good and tasty way to gain weight.
      5. Luncheon Meats - Commercial cold cuts are highly processed and packed with unhealthy additives. Contains a good amount of fat and calories.
      6. Ramen Noodles - College students everywhere are scraping by with this inexpensive dish. However, it offers nothing in the way of nutrients and is loaded with sodium.
      7. Saltines - These crackers taste good with your soup, but provide only excessive carbohydrates and sodium.
      8. White Bread - It is a white mans delicacy and should be eaten more often than wheat bread to gain weight.
      9. White Pasta - The white flour strikes again. Although tasty, this refined product offers too many carbohydrates and too many calories.
      10. White Potatoes - These are the type of potatoes that are commonly used for junk food like French Fries. They contain solanine, which can have a toxic effect on people. Among other things, solanine can contribute to calcium depletion and arthritic pain.
      Krispy Kreme doughnut
      Just one original glazed doughnut weighs in at:
      200 calories
      12 g fat
      22 g carbs
      2 g protein
      There is absolutely nothing redeeming about this snack. It is, after all, little more than deep-fried, bleached starch, coated in pure sugar. Perfect for spiking your insulin levels...
      Nachos with cheeseA seemingly small, 100-gram portion of this favorite weekend food packs in:
      306 calories
      16 g fat (9 g saturated)
      32 g carbs
      8 g protein
      Don't even try to rationalize this one as a serving of the recommended daily intake of dairy products... the cheese ain't really cheese, after all. Furthermore, this dish is loaded with salt; probably more than your body needs in an entire day.
      Starbucks Chocolate Malt Frappuccino with whipped cream
      A 16 fl. oz serving of this popular beverage contains:
      610 calories
      22 g fat
      90 g carbs
      15 g protein
      This is just one of those things that you can really do without. There are enough calories in one of these babies to make it qualify as a meal. But the calories are completely empty, comprised almost purely of sugar. Stick to regular coffee with milk instead.
      1 thigh piece of Original Recipe KFC Chicken
      Think that one piece of this American favorite is harmless? Think again:
      360 calories
      25 g fat (7 g saturated)
      12 g carbs
      22 g protein
      While this is a good source of protein, a grilled piece of chicken is a much better choice, and would eliminate most of the unwanted calories from fat and almost all of the carbs
      Amphibian on stick
      This counts as a highly fattening food
      600 calories
      34 g fat
      34 g carbs
      19 g protein
      While this is a fine delicacy in many countries this is one to avoid for it has a massive amount of fat and lard. It is soaked in lard before being soaked in oil and fat and then being deep fried to a golden crisp.
      French Fries
      No, these do not count as a serving of vegetables. Just 100 g of fries contains:
      342 calories
      18 g fat
      40 g carbs
      4 g protein
      It's best to stop thinking of this greasy staple as a side dish or a snack and start thinking of it as what it is: a complete misexpenditure of calories. Although they may be great, they are equivalent to deep-fried, heavily salted starch. The next time you feel like having fries, cut some potatoes into thick wedges -- leaving the skins on (they are a source of fiber) -- and sprinkle them with a small amount of olive oil and coarse sea salt before baking them in the oven.
      Pork Skins100 g of this salty snack contains a whopping:
      538 calories
      32 g fat (12 g saturated)
      2 g carbs
      58 g protein
      I don't care how much protein these contain; they are way too high in fat and salt to be considered a good snack choice. If you must eat processed, heavily salted meat, beef jerky is at least low in fat.
      Big Mac
      The next time you are driving by the "Golden Arches" when that mid-afternoon hunger strikes, keep in mind that one Big Mac contains:
      600 calories
      33 g fat (11 saturated)
      50 g carbs
      25 g protein
      This is just way too many calories and fat grams for any one sandwich. Opt for a simple hamburger without sauce if you must, or, better yet, a grilled chicken sandwich without sauce.
      Ben and Jerry's Peanut Butter Cup Ice Cream
      I must admit that this ranks high on my own "personal weakness" list, but just ½ a cup of it has:
      380 calories
      26 g fat
      29 g carbs
      6 g protein
      Why does sugar and fat have to taste so freaking good anyway? I know it's girlie, but frozen yogurt is a much healthier choice.
      ChipsThe next time you're watching the game wit

  26. QUESTION:
    how to gain weight, what foods will help a 33 year old under weight male to put on weight and muscle?
    I am a 33 year old male who stands 5'11" tall and weight 145 lbs. I think i have a high rate of metabolism and my heart bear rate is also very high ( 90+ during normal conditions).
    Please let me know what diet I should eat and exercises I should do to gain weight and muscle and also reduce my rate of metabolism.
    Thank you all who wanna help me out

    • ANSWER:
      You should do some weight training and also get lots of body rubs which will help you bulk up. Also eat lots of Protein like steak and lots of carbs. Plus you can by weight gaining drinks at like GNC. They are protein shakes mainly. Drink about 3 a day plus eat 3-5 meals a day.

  27. QUESTION:
    What are the best foods to gain weight in vital areas?
    Not the belly.

    • ANSWER:
      SAUSAGE MEAT

  28. QUESTION:
    How to gain weight? What foods to eat?
    I am 13. 5'8-5'9 and weight 98 lbs
    Okay so i have really fast metabolism. and i need to gain weight. What foods should i eat , to make me gain weight. and please dont say that i need to exercise to gain muscle. i do and it doesnt help.
    So what foods can i eat that help me gain weight.

    • ANSWER:
      although exercise is an important factor, you have to eat lots. count calories and aim for 3000.

      example healthy menu~ 4 meals~ always eat them
      ~for breakfast start with fruit like watermelon, pear, chopped pineapple, kiwi with wholegrain cereal and full-fat milk or brown toast with topping like beans, scrambled egg, peanut butter and banana or an omlette
      ~lunch can be a wholemeal sandwich, bagel, roll, wrap with lettuce, tomato, cucumber and either tuna, chopped avocado, hummus, ham or cheese(no butter or mayo) or a pasta and vegetable dish and a tub of fruit (strawberries, figs, peach, grapes, apricots) or a smoothie
      ~dinner should be 1/4 protein(beans, egg, meat, fish) 1/3 carb (jacket potato, brown rice/pasta) and the rest vegetables(salad, boiled, roasted). eg. pepper and meatballs in tomato sauce on spaghetti, roast beef dinner
      ~supper can be carton veg soup, bruschetta, crackers, pizza, pancakes, veg sticks dipped in peanut butter or salsa or a yogurt and a piece of fruit eg. mango, cherries, orange segments
      drink lots of water- with every meal, carry a bottle and try get 1.5l daily

      try chips, biscuits, fizzy drinks, crisps, cereal bars, sweets, pastries, butter, fast food
      when changing your diet put thought into buying food to make eating healthy easier
      use oil when you fry
      drink calories- soda, milk, milkshakes, fruit juice, tea and coffee

  29. QUESTION:
    How can I cook foods for me and my husband to lose weight, but foods for my son to gain weight?
    My husband and I are a little overweight not by much but we want to lose about 15% of our total body fat. My son on the other hand is at 5% on the weight chart so he needs to start gaining some weight so he won't be so thin. What are some things I can make for the whole family to accomodate our individual needs? Any suggestions?

    • ANSWER:
      high protein , high protein , high protein , Im convinced protein is the way to gain and lose weight...
      Heres why , if you gain protein , your going to gain muscle faster , that equals weight gain , if you're losing weight muscle burns fat thats going to equal weight loss. I used to play college football in Cali we'd have to shed weight & gain it with a drop of a hat... Stress plays a enormous factor into what you weigh if your stressed out alot statistically you have a greater chance of being overweight.
      Get the mental , the physical , and the emotional it will change your life... Good luck at getting healthy.

  30. QUESTION:
    14 year old dude trying to gain weight. What foods should i eat?
    Yah, now that highschool will be here this upcoming fall I need to "beef up" for highschool hockey. What foods would you people recommend for me? (i don't know if this matters but i'm lifting weights too, so take that into account) I just need to know what foods i should eat. thankyou it means alot to me.

    • ANSWER:
      eat a 3 bigmacs for everymeal
      youll be fat in no time :D

  31. QUESTION:
    What is the best healthy foods to gain weight the fastest?

    • ANSWER:

  32. QUESTION:
    What are some foods to help GAIN weight?
    What are good foods that I could eat to help gain weight, or what foods should I eat more of? Thanks!

    If you want to know why - i'm 13, 5"4 and 75 pounds. Self explanatory.

    • ANSWER:
      mcdonalds

  33. QUESTION:
    What sort of foods should i buy to help me gain weight???? PELASE ANSWER?
    Okay offiial summer holz, time to gain weight, by weight i do not mean muscle, i mean FAT, Im going shopping at tescos or asdas tomorrow and im getting LOADS of stuff to help me gain weight, what foods should i buy and how much of it? and by the way im a girl x

    • ANSWER:
      stock up on all kinds of carbs like cheese white bread piazzas chips buggers all fast food will put on the pounds fast
      Have a few Chinese takeaways and your sorted

  34. QUESTION:
    what is the best household foods to gain weight fast?
    my weight is 145 since i was 16 years old i would really like to gain weight fast to be able to work out and get bigger please help!!
    ive weighed 145 since i was 16 i would like to gain weight so i can work out and get bigger fast any help would be nice thanxx

    • ANSWER:
      Look dude-

      It's important to realize that if you want to gain lean muscle mass you are going to have to make a big commitment to your diet and your workouts.

      There is no miracle food that will instantly translate into huge muscle gains. What you need to do is to create a diet plan that consists of balance protein/carbohydrate ratios,and stick to it consistently.

      You should be eating at least 3-4 large meals a day, and snacking throughout the day. This doesn't count any protein or meal replacement shakes you may drink.

      You should try and shoot for at least 160 grams of natural protein a day. Red meat and chicken are great for this.

      Drinking milk before bed is also a good idea as the slow acting protein will stay in your system for most of the night. Also, you should eat breakfast immediately upon waking up. This will prevent your body from entering a catabolic state and eating your muscle.

      And don't forget, get in the gym!!!

      Do some more research and good luck!

  35. QUESTION:
    Healthy fattening foods for weight gain?
    I'm 21, 6 ft 1, and a mere 131 pounds. I live in Miami and contacting a Nutrionist is almost impossible here.

    I was wondering what sort of healthy weight gaining diet can I try?

    I know what I need to do for exercise, but I'm curious about the food.

    I was told coconut milk has over 500 calories and adding that to a morning shake is a great idea. As well as bananas, protein shake and egg whites.

    If anyone has feedback I would appreciate it.

    • ANSWER:
      You can buy protein powder at wal-mart for . You will gain 2 pounds a week.

  36. QUESTION:
    What type of foods make people gain weight or fat?
    I am really skinny and i want to gain weight fast, what type of foods will make me gain weight fast?

    • ANSWER:
      most people who are fat eat chicken.
      you should eat macaroni and cheese, pizza, bread, spaghetti, lasagna, cake, and drink make.
      you have 3-5 meal a day in order to gain weight.

      if you are a vegan click the link

  37. QUESTION:
    How to gain weight, foods to eat to gain weight quickly?
    I want to gain 10 lbs, I am a 18 yr old female and I want to remain healthy when doing this I am 109 lbs right now and want to get to 120. Currently I am not healthy at all I eat when I want to and a lot of the time it is very unhealthy food. I am trying to set a plan to gain weight but because my metabolism is so fast it seems that it is impossible! What can I do to gain some weight?? What specific foods are best to eat, when should I eat, what can speed up the process?
    Thanks.

    • ANSWER:
      Those who are extremely lean tend to have weaker immune systems,
      making them prone to infections, surgical complications, and slower
      recovery times for illness. They tend to have low muscle mass, and
      less than ideal hair, teeth, and skin composition. They may have
      disruptions in the ability to regulate hormones and protect bone
      health, and women could become unable to menstruate.
      There are many reasons why people may find it hard to gain weight.
      Genetics can obviously play a role, but individual personalities and
      the environment can be strong factors.
      Some people are just more physically active, they tend to move around
      more,
      burning more calories than they take in. In children, the inability
      to gain weight may signal a condition
      known as "failure to thrive," which means a kid is not growing
      appropriately for his/her age. This may be caused by an illness, or
      eating patterns dictated by a parental idiosyncrasy.
      Being able to eat anything with abandon is also deceiving -- even the
      skinny need to worry about having too much sugar and fat for good
      health. Poor diets can lead to ailments such as heart disease,
      stroke, and
      cancer.
      If you want to put on weight, you should work out, to insure that you
      put on muscle and not fat. Healthy weight gain, just like healthy
      weight loss, takes time and
      requires a conscious effort to apply good habits.
      Recommended Ways to Gain Weight
      Have meals with the right balance of proteins, carbohydrates, and the
      right kinds of fat (such as unsaturated and monounsaturated fats,
      olive oil, canola oil, pistachios, almonds and walnuts). Heinemann
      suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,
      and a small amount of fat.
      Eat foods higher in calories, vitamins, and minerals, as opposed to
      higher in fat or sugar.
      Pack more nutritious calories in each serving. For example, you may
      add grated cooked eggs to mashed potatoes, ground chicken to soups and
      gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk
      in soups, shakes, milk, and mashed potatoes.
      If you get too full too fast, try having more high-calorie foods or
      slices of foods as opposed to consuming the whole thing (raisins
      versus grapes, granola and Grape Nuts versus corn flakes, mango slices
      versus the whole mango).
      Limit drinking beverages to a half-hour before and after a meal.
      Drink mixed juices (apple/berry, peach/orange/banana as opposed to
      one juice beverages) for a higher calorie intake.
      With moderation, you may add in good fat sources to meals such as
      nuts, avocado, olives, and fatty fish (salmon and mackerel).
      Snack in between meals. Nuts, dried fruits, and yogurt are good
      options, but it's also important to find nutritious foods that you
      will enjoy.
      Have a nutritious snack before bedtime, such as a peanut butter
      sandwich.

  38. QUESTION:
    What are some healthy foods help me gain weight while pregnant?
    High risk pregnancy very likely I will deliver a premie. Doctor wants me to gain as much weight as possible for the baby. What are some healthy foods that will help me and baby gain weight?

    • ANSWER:
      I suggest eating something every couple of hours, say every 2hours have a small meal and snack in between.

      Cereal, rice, pasta, spaghetti, fruit, veg, meats, nuts, bread, fish and dairy products.

      Bread and pasta will be your biggest weight gain as there are so much carbs in them.

      Your baby won't gain weight with you eating alot, it'll only be you that gains the weight, your baby will take all the nutrients it needs and grow at the pace it's supposed too.

      Edit - Protein doesn't turn to fat, your body uses it right away, your body takes a while to burn protein so it uses more energy to burn the protein therefore in the long run you actually loose weight eating alot of protein. Don't get me wrong, you need protein but eating too much will cause your body to loose weight rather than put it on.

  39. QUESTION:
    best foods to gain weight thats healthy?
    would it help to go to the gym if i want to gain weight?

    • ANSWER:
      http://www.36pounds.com/2009/04/15/7-things-you-need-to-know-when-gaining-muscle/

      http://www.36pounds.com/2009/04/22/8-rules-of-nutrition-for-skinny-guys-gaining-muscle/

      Read these two articles and you will have your answer mate ;)

      Hope this helps

  40. QUESTION:
    What kinds of foods make you gain weight fast?
    I'm 13, 5'4 and I weigh 102.8 and I would like to gain some more weight. The kids at school make fun of me for being "too" skinny and I'm sick of it. Just make a list and put all the kinds of foods that make you gain weight, keep it, and make you look bigger. Thanks. I will be giving out 10 points.

    • ANSWER:
      hot dogs, french fries, whole milk.

      I've been underweight my whole life. I'm 28 now and am naturally putting on pounds due to hormonal changes. I've eaten heavy, fatty foods and it doesn't do much. Your body is pre-disposed to be underweight, so I wouldn't try to alter that unless you're unhealthily underweight. Are you having periods? If not, talk to a doctor. She'd give the best advice. Otherwise, you're ok. Just disregard your friends.

      Concentrate on eating full meals. I wouldn't shortcut by eating fatty foods unless you have to miss meals for some reason and need to get your calories in. Eat nuts for snacks - they have fat but the "healthy" kind.

  41. QUESTION:
    What kind of foods make you gain weight exactly?
    I am wondering what kind of foods make you gain weight, i have been going to the gym recently trying to lose some podge as well as add a bit of muscle, anyways..there is a guy i know who was a keen gym enthsiast and says that carbs are bad, like bread for example...but what i want to know is, will eating an empire biccy with your tea make you gain weight or is it much more complex than that ?

    • ANSWER:
      No specific foods make you gain weight. The carb thing is a myth. The thing about carbs like white bread is that they have little to no nutritional value, and metabolise into sugars very quickly as opposed to complex carbs (whole grains etc etc) that take a while to metabolise and keep you fuller, longer.

      Food only makes you gain weight if you eat too many calories. Someone could eat 1300 calories of cookies (as their intake for one day) and lose weight. However, its a lot LESS food (i.e bulk of food) than if you're eating fruit, veggies, lean protien and whole grains. The cookie diet means that they will have blood sugar spikes and be irritable and hungry for most of the day. On a diet of healthy food you can eat through out the day and maintain blood sugar levels, and stay full.

  42. QUESTION:
    What foods make you gain weight quick?
    I need to gain 10 pounds. But Im not able to exercise so what foods make you gain weight quick? Please dont tell me by doing this I will get to big and I will have to go out on a diet. But Im fine. Sooo what foods make you gain weight?

    • ANSWER:
      Well depends what kind of weight you want to gain, if its healthy weight then I can recommend something that would gian you weight really quick. NUTS! Eat alot of nuts a little handful has alot of calories not to mention a good source of omega-3 which is good for your heart and many other benefits.

  43. QUESTION:
    Can anyone tell me what foods make me gain weight fast?
    I'd appreciate a list of foods and how many calories I would need to eat a day to put on a stone ?
    I need to gain weight...
    Anyone know any weight gain shakes or anything similar ?

    • ANSWER:
      Mexican food taste good and makes you fat :P Just eat meat and bread it works out :D

  44. QUESTION:
    what can i do to gain weight? foods, exercise, etc?
    im 18 years old, about 5'4 and my doctor says im supposed to weigh 120-125. i weigh 95 so i was wondering what i can do to gain weight. my doctor suggested a power shake type thing 2-3 times a day, but im just really tired of it. So, what foods would you suggest? by the way i am a vegitarian but i eat eggs and once in a while I eat chicken. Im a college student so I don’t have much time (or money) to cook up a nice, fancy meal lol. I was also wondering if there were an exercises I could do. and if you have any other suggestions, that would be great. thanks!

    • ANSWER:

  45. QUESTION:
    What foods make you gain weight? and Exercises without going to the gym?
    Im thin and don't weigh very much, I don't make a big appetite and can't afford the gym! So what foods should I eat to gain fat and weight without eating lots! Also whats the best exercise for gaining weight without the gym?
    Thanks!

    • ANSWER:
      Well if you can afford it by yourself a Bench, barbell & obviously weights, it's a one off cost but will save a lot more money than a gym membership.

      to bulk up buy yourself some cheap eggs & eat the egg whites as the yoke contains too much fat & has high levels of cholesterol, also buy some cans of tuna fish as they have around 20kg of protein etc etc

      Tips:

      2 gram of Protein too 1 pound of body fat.

      only train for 3-4 days a week.

  46. QUESTION:
    What are some high calorie foods that will make you gain a lot of weight fast?
    What foods make you gain weight fast? Any kind! I want to make sure I try to stay away from them.

    • ANSWER:
      High Fat High Calorie Foods List - http://www.etoolsage.com/chart/Food_Diet.asp?Cate=0&Chk204=204&SN204=2&SR204=%3E%3D&Amount204=20&Chk208=208&SN208=33&SR208=%3E%3D&Amount208=400&pageNo=1

      High Protein High Calorie Foods List - http://www.etoolsage.com/chart/Food_Diet.asp?Cate=0&Chk203=203&SN203=1&SR203=%3E%3D&Amount203=9&Chk208=208&SN208=33&SR208=%3E%3D&Amount208=400&pageNo=1

  47. QUESTION:
    Do you need to eat heavy/bulky foods to gain weight?
    What I'm wondering is do you need to eat bulky foods to hain weight? What I mean by that is if someone lived off of ice cream, yogurt, juice, soda etc. and exceeded their calorie limit would they gain weight? But can you gain weight when the food you eat has nothing to it?
    I'm wondering about the science of this...I don't need your advice and blah blah....If you don't have a good understanding of this subject I really don't need your help

    • ANSWER:
      Are you healthy now ? Then why on earth would you want to gain weight ? Everyone I know wants to be thin !!!!!!! If you eat only things to make you gain weight you won't be getting the proper balance of nutrition. That is, protein, fruit, vegetables. The fattening foods, like ice cream, bagels, chips, butter, cookies, cakes do not have the nutritional value. And if you force yourself to eat fattening foods, you may create a situation where you do gain weight, but later you start gaining too much and then you won't be able to lose it ! Wouldn't you rather be too thin rather than too fat ?!! LOL Accept yourself the way you are :) Best Wishes to you !

  48. QUESTION:
    What foods help gain weight?
    I am 18 (female) and very underweight and I really need to gain weight and build muscle. I do have a healthy diet and exercise daily.

    What foods help gain weight?

    Does Brewer's Yeast help gain weight? Whey Protein?
    What about raisins, avocado, dried fruit, nuts?

    What kinds of foods did you eat that helped you gain more weight easily?

    Thanks in advance.

    • ANSWER:
      Whey protein is Very good for gaining muscle and fat.
      I'm not sure what brewers yeast is, Avocado has good saturated fats, nuts have a lot of protein and healthy fats, and dried fruits and raisins are ok, but they're not particularly high in any calories or proteins its a healthy snack but that won't help you gain any weight.

      My friends that wrestle eat a half cup of natural peanut butter before bed every night to gain fast weight. Natural pb is the one that separates because its made from canola oils. (that's the best for you)

  49. QUESTION:
    what are some healthy foods to gain weight?
    high in calories? is ravioli one?

    • ANSWER:
      Protein isn’t just an important part of The Lose Weight diet, it’s an important part of every diet. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

      chicken
      fish
      lean cuts of meat
      turkey
      eggs and egg whites
      milk

      Fat
      Despite any crazy ideas that have been put into your head, there are 2 different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and trans). Bad fat can be found in all of the usual junk foods that you already know you shouldn’t eat. Good fat on the other hand can be found in foods like:

      fish
      nuts
      olive oil
      fish oil supplements (see below)

  50. QUESTION:
    Anyone know any healthy foods that promote weight GAIN?
    My doctor has been hassling me all year about gaining weight, I try but it's difficult because I can't eat junk food/fast food(it just makes me really sick) and I also don't eat meat.
    I tried protein weight gain drinks from GMC but those made me REALLY sick.
    Any suggestions? I'm supposed to put on at least 15lbs.

    • ANSWER:
      Well in your case, carbohydrates are going to be your friend. I know you're not into processed foods and what not, so try organic foods that are high in carbs. Usually wheats and dairy will do the trick, you can still stay vegetarian by eating pastas, white bread, beans (lintel), muffins, bagels... fruits can also be high in carbs as well as sugars. Whats good about it is that carbs are your source of energy, your fuel to be active... but of course for most people who struggle to LOSE weight, its an "enemy" because of the weight gain if consumed too much and is store as fat. I still encourage you to exercise daily though.


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Frequently Asked Questions

  1. QUESTION:
    what are some high calorie foods for muscle gain?
    I am trying to gain muscle weight. I know to eat a ton of protein and I'm doing that but I need to eat more calories to gain more weight. So what are some high calorie foods for gaining muscle and getting stronger?

    • ANSWER:
      I've always liked to mix peanut butter and honey together for a nice high-protein, high-calorie snack.

  2. QUESTION:
    What are the best foods to gain muscle and mass?
    I work out regularly and am pretty fit/big but i was just wondering what kinds of specific foods are best to gain muscle and mass. If someone could list them i'd really appreciate it.

    • ANSWER:
      Meat. The red ones.

      Look into the anabolic diet or carb cycling for the most muscle growth. Try eating at least 1.2 grams of protein a day per pound of body weight. Just know that if protein is your main intake for a macronutrient then you may end up buring off muscle instead of building.

  3. QUESTION:
    What are the best foods to gain muscle weight?
    I am wondering what the best foods with lots of calories and carbs but low fat to gain weight. I am looking to gain about 15-20 lbs and I want to gain muscle not fat. Also what are some good snacks too with high carbs and low fat?

    • ANSWER:
      Protien protien and more protien! go to costco or something pick up some muscle milk eat lots of meats and peanuts and you will be buff in no time (thats if ur liftin wieghts) cuse just eating all tht without workin out it will jus turn to fat...

  4. QUESTION:
    What are some good foods that help you gain muscle and weight?
    Is eggs good to use in bodybuiling what foods help gain muscle and weight....but im not trying to be fat

    • ANSWER:
      Proteins are foods use to gain muscle mass. Your diet must consist of all food types but proteins are the building blocks of muscle. Yes eggs are excellent sources of protein without the yolk.

  5. QUESTION:
    If i just workout and not eat muscle building foods will i gain muscle?
    I'll just eat my normal everyday foods i always eat, not focus on what i should to gain muscle like protien. Would I still get a six pack?

    • ANSWER:
      Protien helps a lot. But whatever you eat, you need lots of it if you want to gain muscle. And make sure that you burn off most of the calories from what you ate or it turns to fat.

  6. QUESTION:
    what are the most nutritious foods to gain muscle?
    I know protein,but even all the protein in the world won't put on mass lol just curious if there was anything else??
    THANKS!
    (:

    • ANSWER:
      BANANA PLUS EGGS!

  7. QUESTION:
    What foods help gain muscle?
    Hi, I'm 14 years old and female and I'm trying to get a little bit more muscle. What foods would help me get muscle faster, and what foods will prevent muscle gaining?

    • ANSWER:
      The obvious stuff to eat is plenty of great protein such as chicken without the skin, eggs, fish especially the ones with omega-3 oils such as herrings, mackerel, sardines etc, nuts, seeds, and if possible some more poultry and white meat in preference to red meat because of the healthier option........Also drink plenty of gold top milk.....and milkshakes with high protein......
      Do not avoid carbohydrates eg: potatoes

      Foods to prevent muscle gaining are vitamins based foods eg : fruit and green,red/orange vegetables
      Good Luck!

  8. QUESTION:
    What foods should I be eating to gain maximum muscle tone?
    What foods should i eat and what foods should I avoid?

    Should carbs be avoided or not?

    As much detail on diet for increasing muscle tone would be great.

    (Im not after foods for gaining more muscle size)

    • ANSWER:
      More carbohydrates,protein,eggs,lots of tuna in water,oat meal,peanut butter,beef jerky ,and lots of cardio and if you do weights do more reps and less weight if u just want to tone your muscles,and hold the contraction on the muscle at the last rep for 10 sec. Enjoy!

  9. QUESTION:
    Foods to gain muscle, but not fat?
    I am trying to get a six pack and lose fat but still gain muscle at the same time. What foods help you gain muscle but lose or not gain fat?

    • ANSWER:
      Eating alone will not make you very muscular. If food made your body more muscular, obesity would be replaced with 'muscularity'.

      To get a six pack, you will have to reduce your body fat percentage in general. Doing several hundred sit ups a day will not remove any of the fat surrounding your abdominal area.

      What some people don't understand is that the rectus abdominus's shape involves 8 protrusions, hence the 8-pack. You don't develop a six pack, but rather you are born with it. You simply have to remove the fat surrounding it to expose it.

      Foods high in protein will obviously help with the muscle recovery process after exercise, such as weight lifting. Carbohydrates also help fuel the body. Fat is another important thing in the body, but it isn't used for energy often. Fat is usually stored in adipose tissue; it is not the body's preferred source of energy.

      Good luck.

  10. QUESTION:
    Foods to help gain muscle mass?
    What foods should I eat to gain muscle mass, I go to the gym every second day, so what should I eat gym day and on my off day. And what are the best foods for muscle gain.

    • ANSWER:
      Protein rich foods, like lean meat and egg whites. Here's a full list:
      http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Protein_Foods.shtml

  11. QUESTION:
    I am a 14 yrs old looking to gain muscle , what foods should i eat?
    I am a teenager looking to gain upper body muscle , I go to the gym and workout at home, but what foods should i eat?

    • ANSWER:
      Regardless of what advice you get on here, the best answer for this question will be ask your doctor. Being 14, you shouldn't do anything to drastic. Drink plenty of water. Carbs and protein are important for muscle building. Carbs = bread, pasta, potatoes, fruit. Protein = meat, peanut butter, yogurt.

  12. QUESTION:
    trying to gain muscle with foods?
    what are the best foods to gain muscle and stay in shape healthy foods. And simple foods i can make and cook since i cannot cook great. please give detail not just say fish, chicken ext. say what kind of fish chick, ext. hanks e

    • ANSWER:

  13. QUESTION:
    What foods help you gain muscle?
    I'm not too overweight - i'm only about 3-4kg overweight, but my legs are WAY too jiggly and nott toned/hard AT ALL. I really don't know the reason for this and absolutely hate it. Apart from the obvious of exercising and using weights to gain muscle on my legs, what supliments/foods help someone gain muscle?

    Thanks in advance to anyone that answers.

    • ANSWER:
      proteins are for building muscle but you have to work out or exercise to gain muscle. eating proteins alone wont do it. good sources of protein are fish, chicken , red meats, eggs, peanut butter, beans and also you can buy protein shakes.

  14. QUESTION:
    Need to gain muscle, foods?
    Hey all, so I need to gain some muscle for the upcoming wrestling season. Along with workouts I need to get a decent diet set up. I would like to know what foods I should snack on and what-not. Things for high protein and stuff like that. Thanks!

    • ANSWER:
      Pasta! Pasta! and more Pasta!

  15. QUESTION:
    vegan foods for gain muscle?
    as a male vegan, what foods can I take inorder to gain muscle?

    • ANSWER:
      To gain muscle people usually eat loads of protein. Any natural foods store (trader joe's, whole foods, henry's...) should carry store brand vegan foods or you can also look for brands like Amy's Kitchen. They have some foods that are vegan and you can look at their website for the nutritional info.
      http://www.amyskitchen.com/products/category_view.php?prod_category=10

      You should mostly look for foods with higher protein than fat to build muscle. Protein bars are also another choice and for bars, there should preferably be 2 grams of protein per gram of fat. You can try out Nugo products. Any of their Organic products are vegan and have 10 grams of protein and 5 grams of fat. Their Nugo Dark, Nugo Free, and Keribar products are vegan too.

      http://store.nugonutrition.com/products/45102.html

      Also, simple ingredients like tofu, soy, brown rice, vegetarian baked beans, potatoes, peanut butter, and nuts have lots of protein in them and healthy fats... and are vegan. Good luck.

  16. QUESTION:
    foods to gain muscle ?
    is pasta with meatballs good for you if your trying to gain muscle ? What other foods besides meats/fish and cottage cheese is good OH and do protein drinks really work? i started taking them recently and was wondering if its a good investment if i want to get a little bigger and ripped

    • ANSWER:

  17. QUESTION:
    Does fat foods Help you gain muscle and get bigger?
    I'm skinny and I'm at the gym,and i want to get bigger.
    what type of food should i eat in a whole day?
    when i get back from my workout..i eat a banana, and a yogurt and cereal with protein
    how about dinner?does dinner effect your body too?

    • ANSWER:

  18. QUESTION:
    Calorie dense, healthy foods for gaining muscle?
    I want to gain some more muscle and good weight. What are some HEALTHY, calorie dense foods that can help me achieve this? I don't mind carbs, but I want to stay away from nasty cholesterol and artery clogging foods. Any suggestions?

    • ANSWER:
      - Natural peanut or almond butter
      - Almonds/mixed nuts
      - Oatmeal
      - Brown rice
      - Olive oil
      - Whole wheat pasta
      - Brown rice
      - Coconut (unsweetened)
      - Cottage cheese
      - Eggs (a few whole eggs each day shouldn't impact cholesterol and they are nutrient rich, especially in B vitamins)

      Best of luck!

  19. QUESTION:
    How to gain muscle with certain foods?
    Okay so im a basketball player and i really need to gain muscle fast. so im wonderin what type of foods i need to eat to gain muscle. i play basketball EVERYDAY for about 5 or more hours. i weigh 141 and i need to gain at least 10 or more pound OF muscle NOT FAT by september. i dont drink protein shakes or any of that stuff. i just wanna gain muscle naturally. somebody help? ohh and i just turned 15 in May. and im about 5'10 - 5'11.

    • ANSWER:
      First off, Whey protein is a high performance functional food that can definitely aid in recovery and improve your immune function. And if a muscle is stimulated properly, whey can help repair and build new muscle tissue.

      Whey protein is safe and is already in many of the things you are probably eating daily. Did u know it's in Cheeze it crackers, candy bars, pop tarts, oreos and many other foods, including almost all dairy products like yogurt, milk, cheese etc. Baby food has whey protein, The protein in milk is 20% whey, so whey in its concentrated form should be perfectly fine at any age as long as you are not lactose intolerant. Next time you are at the store look at the label on some baby formula. Even that has whey protein in it. Start reading labels and you will see many foods that contain whey, and are safe at any age. Whey is a naturally occurring protein in dairy and it has a lot of health benefits even if you don't workout.

      http://buybulkwhey.com/forum/index.php?topic=95.0
      http://buybulkwhey.com/forum/index.php?topic=80.0
      http://buybulkwhey.com/forum/index.php?topic=73.0

      Now if you want to really stimulate some muscle growth I would suggest doing the Mike Mentzer style Heavy Duty (AKA high intensity) workouts. You can find a ton of the workouts on youtube!! Hope this helps :)

  20. QUESTION:
    Right foods to gain muscle mass?
    ive been lifting for a long time now but it seems like im still not making significant results. im looking for muscle size. i workout 4 days a week for about an hour and ahalf. i take a whey protein drink right after my workout and before bed. im pretty sure my workout program is not the problem cuz i do all the things you should do to prevent plateu. i know that eating alot of certain foods is what u need to pack on real muscle but im not sure the specifics of when to eat and WHAT to eat

    • ANSWER:
      u should take more whey it depends how much you weigh it should be .6-1grams per pound then you will definitely see the results but remember to count the calories in your food aswell and if you run replace those calories you burned

  21. QUESTION:
    what are the healthiest foods to gain muscle?
    for breakfast lunch and dinner

    • ANSWER:

  22. QUESTION:
    What foods to eat to gain muscle not fat?
    Okay so I'm having a little trouble finding out what foods i should eat everyday to get to my daily caloric needs yet not gain fat. I'm going to gain some muscle but the only exercise I do is run on the elliptical for about 20 mins a day. I need a list of foods to eat to gain muscle not fat. And I'm a vegetarian so no meat please. (Im an ovo-lacto vegetarian so I'll still have eggs and dairy) Thanks!

    • ANSWER:
      High protein low carb diet

  23. QUESTION:
    What are the Right Foods to Eat to Gain Muscle?
    My brother just recently joined the freshman high school football team. He knows that he needs to gain more muscle and since he recently lost a ton of weight his eating habits have been that of someone trying to lose weight, not gain muscle. I wanted to help him considering that I am afraid he has lost too much weight already, what kinds of foods should he eat to gain muscle?

    • ANSWER:
      Whole grain foods(flak seed bread,12 grain, bagels etc.)
      Pasta-any whole wheat pasta will do
      Lean meat products: ground chicken, turkey, beef
      Nuts, almonds, legumes, lentils
      Protein shakes(either a whey protein or mixture of fruits in a blender)
      Eggs
      Drink lots of water

  24. QUESTION:
    Diet, excercise and muscle gain help please...?
    Im 25 years old, 5ft 10in, and weigh just under 10 stone. Im looking very thin when I look at myself in the mirror, and I didnt care before, but now I truly do. It seems people find it acceptable to comment on skinny people, but not on fat ones!!

    I want to gain some muscle and eat healthily. Im not someone who wants a quick fix, I dont care if it takes years to get to where I want to be, as long as I get there!

    Ive heard diet is important when wanting to gain muscle mass, so I've looked into high protein foods etc.
    Would love to hear any meal ideas you may have for me :)

    In terms of excercise - I want big tri/biceps and a six pack (who doesnt!) What do I have to do to acheive this?

    Any tips or ideas for excercise routines, food, muscle gain etc. would be a great help.

    Thanks guys :)

    • ANSWER:

  25. QUESTION:
    Eating the right foods for muscle gain?
    I'm a senior in high school trying to gain muscle / look better. I'm going to try and start eating the 4-6+ meals per day that seem so highly recommended. I am unsure as to what foods I should be getting - as I am a novice to the whole nutrition thing. I get to workout at the gym around 5 days a week, give or take a day. My workouts usually start anywhere between 3-6 pm, and last from 1-2 hours depending on what I'm doing. Any advice on foods / what to buy at the grocery store, and when to eat them would be great. Thanks.
    Oh ps.. I take 1 cup of water mixed with whey protein after my workouts too.

    • ANSWER:
      Heres about what I get through in a day:

      Breakfast
      100g porridge oats + scoop of protein + banana whizzed in to a smoothie

      Snack
      Chicken Salad on wholemeal bread

      Lunch
      Backed potato with tuna + Sweetcorn or chicken breast + salad
      Cereal bar

      Snack
      50g of unsalted nuts + piece of fruit

      Pre workout
      Banana + peanut butter on wholmeal bread

      Post workout
      Protein shake

      Dinner
      Low fat but carb + protein heavy meal

      Pre bed snack
      Tub of cottage cheese on wholemeal pittabread

  26. QUESTION:
    What are the best foods to eat that help gain muscle fast?
    I am 14 years old and very much in shape i am almost all muscle and weigh only 85 pounds-what are the best foods that will me gain muscle for my hard core all star cheer life style?

    Please help
    Thanks

    • ANSWER:
      To put on size you will need to consume more calories than you expend. That said, you don't want to go out and gorge on chocolate chip cookies! The best foods for to help with building muscle would be any of your lean proteins: egg whites - maybe a yolk or two, chicken, lean fish, etc. Diet alone won't build muscle however, and you will need to incorporate resistance training - lower reps and higher weights - to stimulate your body into believing it needs more muscle.

  27. QUESTION:
    Can someone provide links or a list of good foods to eat to gain muscle?
    I know you need protein, carbohydrates and fat to gain muscle but I would like it if someone made a list of good foods or provided a link to where I can find this information.

    • ANSWER:
      Protien comes from dairy product's, meat's and meat alternative's.
      Aim for these high protein/ carb and fat food's (all are healthy ofcourse which are listed!)

      DAIRY:
      1% Chocolate milk *
      Milk's (1-3%) and skimmed
      Fortifyed: rice/ soy and almond milk's (flavoured or plain)
      Evaporated/ canned milk's
      Greek yoghurt's
      Cottage cheese's
      Cheese's (shredded cheese/ diced cheese/ sliced cheese/ cheese snack's/ grated/ etc ..)

      MEATS:
      Poultry (Chicken and turkey breasts & fillet's, chicken theigh's, turkey- chicken sasuages and turkey- chicken bacon, lean ground turkey/ chicken, sliced deli meat chicken/ turkey, solvaki's, etc ..)
      Pork's (Pork tenderlions, pork pot roasts, pork solvaki's, ham steaks, sliced deli meat ham)
      Lean red meat's (steak: tenderlions/ lion's/ round's, extra lean ground beef, beef potroasts, beef tenderlions, prawns, sliced deli meat roast beef, roast beef, beef- steak kabob's, etc ..)
      Fish/ seafood's (canned tuna's, salmons, cod/ halibit/ tuna steaks, etc ..)

      MEAT ALTERNATIVES:
      Egg's
      Beans/ baked beans (in tomato sauce/ spices)/ chili's
      Chickpeas
      Hummus spread's
      Lentil's
      Quorn
      Soy product's (meat look alikes: ground soy, meatless meatballs, meatless chicken nugget's, boca burgers, soybean's, etc ..)
      Tofu
      Natural nut butter's
      Nut's/ seed's

      And nutritional supplement's such as Ensure/ Boost or Ensure Clinical Strength and Ensure Protein/ Boost Protein.
      Clif bar's and Lara bar's are also great. I'v listed product website's of all the listed product's above.

      Also aim for wholegrains "(thick cut wholewheat breads, wholewheat bagel's/ wraps/ pitas/ english muffins/ crumpet's/ waffle's/ bun's/ roll's, wholewheat durham pastas, brown- long grain rice, couscous*, quinoa*, wholegrain cereals [KASHI GO LEAN CEREAL'S/ SPECIAL K PROTEIN CEREAL], oat's [steel cut/ rolled oat's], wheatgerm's, wholegrain cracker's, etc ..]
      Along with olive oil's, coconut/ coconut milk and coconut oil, flax seed/ flax oil, olive oil or salt free butter's/ margerines, dark 70% caoca chocolates, avacado's/ guacamolie, etc ..)

      Hope i'v helped, best of luck!

  28. QUESTION:
    im trying to eat foods to gain muscle but i dont always have those foods, what should i do?
    i know im supposed to buy them, but i dont get alot of cash at the moment, im a student, so i give some money to my mum and i tell her to start buying better foods with protein and carbs etc for me instead of the usual stuff she gets me, and she does, but its never enough, like for 3 days there will be enough, like oats and eggs for breakfast, chicken breast and some brown rice with veggies for lunch etc, but after say 3 days theres only rubbish foods left, see she does shoppin weekly, and im trying to eat 6 meals per day, small ones all with the right amount of protein, carbs fibre etc, but when i run out do i continue to workout? its like if i do that i wont have the right foods, protein, carbs etc n then ill feel exhausted and tired, or do i just do cardio or something n wait till she gets protein foods again to do weights or what? i dont know but i need to figure something out... what should i do? i try to drink alot of milk when we have no protein foods n that but its still not enough.

    • ANSWER:
      you don't want carbs unless you want to put weight on, you need protein!! I get a tub of protein milkshake powder from holland and barrett (strawberry) and it lasts a long time, trust me. do that if you live in the uk- if not then just try to get a tub of protein shake where-ever you are.

  29. QUESTION:
    What foods should i eat to gain muscle?
    I'm a 15 yo male, 183 cm tall (6') and 65 kilos.

    I want to gain muscle so what foods and exercises so i eat and do to gain muscle?

    • ANSWER:
      Lots and lots of proteins.

      Lean meats, nuts, beans, power bars, protein shakes ect.
      Do exercises that target areas of your body that you want built up.

      Good luck!

  30. QUESTION:
    Am i eating the right foods to gain muscle?
    Ok so my workout routine is as follows.

    monday chest + triceps
    tuesday rest day
    wednesday back + biceps
    thursday rest day
    friday legs + abs
    saturday resday
    sunday rest day

    when i wake up in the morning i usualy eat a banana, and 30 mins later i go workout. when i come home i make a protein shake with 1 scoop of powder,(20g protein), 1 banana, and 1 cup of 2% milk. later on i'll make a sandwich with whole wheat bread, mayo, and 2 peices of roasted chicken breast, or il go to mcdonalds and grab a combo with an orange juice. and then whenever i get hungry i just eat either 7-9 fish sticks with ketchup, drink water, orange juice, or make another sandwich.

    let me know if thats good, bad, or decent.

    i weigh 125 lbs and my height is 5'10" and im 18 yrs old. have been working out 1 year but 6 months in i noticed i was overtraining so i didnt gain anything.
    im 125 lbs and today i benched 115 8 times. so i can tell im getting results, but i just need a list of foods i can eat every 2-3 hours that will help me gain muscle, full of protein!

    • ANSWER:
      Routine: Thumbs up!
      Nutrition: All those foods are excellent choices for muscle building, but I agree with the others. McDonald's will definitely NOT help; it'll only make you full and not gain weight :(

  31. QUESTION:
    What sort of foods are best to gain muscle?
    High protein is a duh, but should I use fat or carbs? How can you gain muscle without gaining any fat at the same time?

    And if I get a bot (or whatever) recommending acai berry, I'm going to snap.

    • ANSWER:
      Whey is one of the best sources of food for gaining muscle -- a high protein whey shake every morning is important to feed your muscles -- add fresh or frozen berries.

      Additional Sources for Protein

      - Grilled Chicken Breast
      - Lean Ground Turkey and turkey breast
      - Venison, Elk
      - Lean Cuts of Beef, extra lean ground beef
      - Grilled Fish, scallops
      - Low Fat Milk (1% or Skim), low fat yogurt, low fat cottage cheese,
      - Unsalted Nuts, almonds, sunflower seeds

      Best Sources for Carbohydrates

      - Whole Wheat Bread, tortillas, and Bagels
      - Fresh fruits (all berries are great for shakes) and vegetables (unlimited) avoid fruit juice because of the high sugar content
      - Oatmeal
      - Bran Muffins
      - Rye Bread
      - Sweet Potatoes
      - Brown Rice
      - Lentils and beans

      Cut out all sugar and junk food.

      You also want to gradually increase your weights -- you need to increase the demands you impose on your body in order to make it bigger, stronger and leaner. Muscle will modify itself to meet the challenges and it will grow in proportion to the amount of work it is required to do.

      The best methods to increase muscle are: Resistance, repetitions and increasing the work volume.

  32. QUESTION:
    What foods to eat to gain muscle mass?
    Okay, so I am going to be doing another season of Folkstyle Wrestling in a couple of months; and i need to gain around 15 pounds. But, I want to gain Muscle not fat. So what foods can i eat to gain muscle, and not fat?

    • ANSWER:
      1st of all dont listen to watever anyone say about that acai berry shit i think its just a scam. I am currently bulking up myself and the foods i eat are a lot of eggs like around 3 or 4 a day,wheat bread,patatoes,chicken,turkey,oatmeal,carrots,tuna and steak. I also take 100% whey protein in the morning as soon as a wake up and after my workout, and i take super pump 250 30 mins before my workout to get a really good pump and more energy.

  33. QUESTION:
    What is the best food to gain muscle?
    I know that protein and carbs are the main ingredients but what kind of food is the best. Example: Chicken, Tuna, Pasta, etc etc etc etc etc! What has the highest carbs and proteins! Please help!

    • ANSWER:
      Gaining muscle requires that you eat more calories than you burn. For
      those with high metabolisms, that may seem impossible, but if you try
      a few of these tricks, you'll find that adding calories to your day is
      easier than you think:

      •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
      olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
      •Add extra calories to your meals by using milk instead of water for
      soups, sauces and hot cereals.
      •Sprinkle powdered milk into casseroles.
      •Add calorie-rich foods (like avocado, cheese and dressing) to
      sandwiches and salads
      •Mix beans, meat or cheese into pasta or side dishes
      •Snack on yogurt, shakes, crackers and dip
      •Keep a food diary for a week or so to get an idea of what you're
      eating and where you can add more calories
      The trick is to add calories without adding too much saturated fat.
      You can also consider downing smoothies or meal replacement shakes in
      between meals.
      Sources of protein:
      Fish & Seafood
      Seafood is one of the best sources of protein because it's usually
      low in fat. Fish such as salmon is a little higher in fat but it is
      the heart-healthy kind: omega-3 fatty acids.

      White-Meat Poultry
      Stick to the white meat of poultry for excellent, lean protein. Dark
      meat is higher in fat. The skin is loaded with saturated fat, so
      remove skin before cooking.

      Milk, Cheese Yogurt
      Not only are dairy foods excellent sources of protein but they also
      contain valuable calcium. Choose skim or low fat dairy to keep bones
      and teeth strong, prevent osteoporosis and enhance weight loss.

      Eggs
      Eggs are one of the least expensive forms of protein. The American
      Heart Association says normal healthy adults can safely enjoy an egg a
      day.

      Beans
      One-half cup of beans contains as much protein as 3 ounces of broiled
      steak. Plus, these nutritious nuggets are loaded with fiber to keep
      you feeling full for hours.

      Pork Tenderloin
      This great and versatile white meat is 31% leaner than 20 years ago.

      Soy
      Twenty five grams of soy protein daily can help lower cholesterol and
      reduce the risk of heart disease. Combine soy protein foods like tofu
      with a healthy low fat diet.

      Lean Beef
      Lean beef has only one more gram of saturated fat than a skinless
      chicken breast. Lean beef is also an excellent source of zinc, iron
      and vitamin B12.

      Protein on the Go
      Grab a meal replacement drink, cereal bar or energy bar. Check the
      label to be sure the product contains at least 6 grams of protein, and
      is low in sugar and fat.

  34. QUESTION:
    What foods should i eat to gain muscle loose fat?
    i want to loose fat and still gain weight what foods should i be eating? what are some snack foods to?

    • ANSWER:
      Protein is the best to gain muscle and to lose weight fiber so that you can let all the weight pass through you.

  35. QUESTION:
    What are the best foods to eat to gain muscle?
    first off, I am lifting weights I know just eating won't gain muscle but diet + exercise. anyway I am eating a lot of chicken, tuna, salad and veggies, some fruit, a lot of water, milk and whey protein. is that good? what else am i missing or what should i take out?

    • ANSWER:
      mussels

  36. QUESTION:
    What are foods I need to eat to gain muscle mass?
    Trying to gain mass...I eat alot of chicken and use muscle milk. Ideas for cheap, portable muscle building foods?

    • ANSWER:
      I was able to go from 135 lbs to 175 lbs in one summer. I ate like a horse, made sure I ate at least 1 gram of protein per pound of body weight, and I used Mike Mentzer High Intensity training routines (AKA heavy duty).

      Here is a youtube clip of one of the routines. clip is kinda boring, but gets the point across

      Part 1
      http://www.youtube.com/watch?v=GqR0-ndcNwU
      part 2
      http://www.youtube.com/watch?v=8ygRRZmDv88
      part 3
      http://www.youtube.com/watch?v=1J6ahkf9ydQ

      Now here is my whey protein schedule

      Right out of bed 50 gram shake/smoothie
      Immediately after workout 50 gram shake/smoothie
      Right before bed 50 gram shake/smoothie

      Then sometimes if I wake up in the middle of the night, I will go to the kitchen and have another 50 gram shake/smoothie.

      This blows up recovery and puts the mass on quick!

      Here is a protein link

      http://www.buybulkwhey.com/

      Here is a WICKED whey protein gainer smoothie video

      http://www.youtube.com/watch?v=6TQBhriecC0

      Try and eat a couple of these mega gainer smoothies per day in addition to your normal diet and your sure to gain!!!

  37. QUESTION:
    Why do you have to eat SO much food to gain muscle?
    Besides the fact that i'm an ectomorph, why!?

    I'm completely sick and tired of eating so much food.

    • ANSWER:
      you dont, its only a myth that you need to be fat and eat tons to put on muscle, i am an ectormorph and i put on muscle fine without eating tons all you have to do is eat plenty of protein and get yourself a healthy amount of fat, it has nothing to do with stuffing yourself i personally get by on 2 to 3 protein shakes a day and get about 60g of protein from food on top of that and i dont struggle to put it on.

      being an ectomorph it is harder to put muslce on as you need to be specific in what you eat, make sure your getting enough protein and carbs to provide you with energy otherwise your getting nowhere. get fat if you believe it but its not going to help you personally i belive as an ectomorph i am gifted with the ability to stay lean and have lean muscle as your body is more likely to utilise anything put into it.

      the only reason professional bodybuilders get fat is because they take steroids, steroids make you work up a massive appetite and they spend alot of time shovelling food down themselves, it doesnt help them in any way. its all about how much muscle you have not how much fat you have.

  38. QUESTION:
    good natural vegan foods that help gain muscle?
    anyone know of any i drink soy milk and im a vegan what are some high packed protein foods or supplements to take since its hard because idont eat meat i take spirulina powder

    • ANSWER:
      This is a great website that has meal plans, food journals, muscle building hints and tips, etc. http://veganbodybuilding.com/

  39. QUESTION:
    How many calories should I eat to gain muscle and what foods should I eat?
    I'm 16 years old weigh 132 I'm 5 foot 9 and I go to the gym.how many calories should I eat and What foods should I eat.

    • ANSWER:
      u need to eat 20x your bodyweight in calories..
      1-2 grams of protein for each pound u weigh...

      eat alot of brown rice, oatmeal, vegetables......
      tuna,salmon,chicken breast,eggs,

  40. QUESTION:
    What foods help you Gain Muscle?
    Appart from a healthy balanced diet...
    What particular foods/food groups help to promote muscle gain?

    • ANSWER:
      You can only promote muscle gain if you eat at a caloric excess, i.e. eating caloric dense foods but only at a certain level, as not to put on fat.

      After you eat a caloric excess, then can your body use the protein you consume to repair and grow muscle, or otherwise all that protein will be used as energy expenditure

      Some good foods are:

      Chicken
      Tuna
      Oats
      Nuts
      Whole eggs
      Turkey
      Pasta
      Brown Rice
      etc

  41. QUESTION:
    Good foods/workouts to gain lean dense muscle?
    I am fifteen years old and about 150lbs. I would like to start sculpting my body. For a while now I have been eating high protein foods. Some contain high fats, such as peanut butter. What concerns me is, I don't want to gain fatty weight. I want to gain muscle and lose a bit of fat. My father, an ex- marine, always tells me to eat as much as I can and lift the heaviest weights I can. The problem is, I see these guys at the gym and yes, in fact, their muscles are big, but they seem like they are just bulk, not really dense and strong. In a nutshell, I am looking to lose fat and gain muscle at the same time. I just don't want to gain bulky muscle. What foods do you recommend snacking on and what good workouts can I do to gain lean and dense muscle. ..... By the way I workout relatively hard, and my chest muscles don't seem to be growing. everyday of the week I workout for about an hour. Starting with biggest muscle groups. Chest, back, biceps, triceps, shoulders, abs. then I go home. each exercise I do about 10 reps, and 3 sets. Anyways, thank you if you can show me good foods to lose weight and gain muscle!

    • ANSWER:
      Listen to your father. Marines know a little something about getting big and/or strong!

      You can't workout everyday and still expect to grow. You can do the best workout, but you still won't grow if you workout everyday, and/or don't lift heavy enough weights.
      Focus on getting a good strength foundation, using squats, dead lifts, bench press, rows, etc, that are compound lifts and forces you to build serious mass AND strength!

      Nutrition is of course very important, and I'm sure your Marine father can help you with that. Just eat a lot, he knows what he's talking about. You can't build muscle without getting fat. If you want to get lean, bulk first and "cut" later.
      -
      Conclusion: Use a basic strength program like Starting Strength, or 5x5, or 5/3/1. Google those names. I'm sure your father can help you with a program.
      Just don't train everyday. Make sure you get enough rest. 3x/week is a good enough number, especially if you're doing strength.

  42. QUESTION:
    What are Foods that help you gain weight and build muscle?
    I'm looking to get more information about gaininng weight and buidling muscle. different foods?

    • ANSWER:
      Calorie intake in general is what is going to help you gain weight. However, to build muscle you will really want to take up a protein dense diet. Protein is the only macronutrient that is directly used for cellular growth. So lean meats, eggs, beans, nuts, whey protein, etc... are all food products that you can consume to help with the muscle repair, especially pre and post workout. Unfortunately protein alone with not help you build muscle, especially if you are hitting the weights hard. If your diet mainly only consists of protein, you run the risk of breaking down skeletal muscle proteins for energy production, causing periods of negative nitrogen balance (anabolic vs catabolic state). So, to keep proteins from being broken down, you will want to add other macronutrients to your diet as well. Obviously fats and sugars are not something that you want a great deal of in your diet, so complex carbohydrates are definitely the way to go. Whole wheats, grains, oats, anything that has a decently high fiber content >2-3g fiber per serving is a good indicator that the food is a complex carbohydrate. This means that the carbohydrate breaks down slower through the digestive tract and allows you to utilize the energy producing effects over a much greater period of time, instead of being broken down quickly and having the unused calorie source stored as adipose tissue. So a nice balance of lean protein sources accompanied by complex carbohydrate rich foods and fruits/vegetables will help you reach this goal through your dietary means. Also, it is good to include a calcium rich food source into your diet as well, such as milk or yogurt. Calcium plays MANY important roles in the body, including skeletal muscle function.

  43. QUESTION:
    what are the best foods for building muscle?
    im 5'7 120lbs and i have a hard time gaining weight. im just about all muscle not much fat. im doing p90x and i play football and i wanted to gain some more muscle (solid weight) for it to be harder for defenders to bring me down. i wanted all natural food to gain more weight. thanx.

    • ANSWER:
      High protein food's.
      Examples:
      - Lean red meats (steaks- tenderlions/ sirlions/ round's, ground, pot roast, prawns, lean roast beef lunch meats, etc ..)
      - Lean pork's (pork solvaki/ kabob's, ham steaks, lean ham lunch meats, tenderlion, pot roast, etc ..)
      - Chicken- turkey (breast/ fillet, ground, turkey sasuages/ turkey bacon, ground, lean chicken/ turkey lunch meats, chicken solvaki/ kabob's/ etc ..)
      - Fish (shrimp/ tuna/ scallops/ salmon/ etc ..)
      - Wholegrain crackers/ wholewheat pita wedges and either: 1-2oz cheese, 3-4 slices lean lunch meats, 2TBSP hummus or can of white albacore tuna (optional 2TBSP hummus for most options)
      - Special K Protein Cereal/ Kashi Go Lean cereal with serving of milk and nuts/ seeds (1/4 cup)
      - Protein bar/ shake (ie: Clif bar/ Ensure Protein)
      - Nuts/ seed's, natural nut butter's (on bananas/ apples/ celery/ sandwhiches- breads/ in oat's/ etc ..
      - Beans/ baked beans
      - Chickpeas
      - Lentil's
      - Couscous/ quinoa or durham- wholewheat pasta's
      - Greek yoghurt
      - Cottage cheeses/ cheese's
      - 1% Chocolate milk's
      - Tofu
      - Quorn/ soy product's
      - Lean lunch meat and cheese sandwhiches with hummus spread on wholewheat
      - Pastas with added turkey- meatless soy meatballs/ lean ground beef- turkey or soy, prawns, skinless sliced chicken, turkey sasuages/ turkey bacon, shrimp/ tuna/ scallops/ salmon, chickpeas, beans, lentil's, tofu, egg's, etc ..
      - Egg's (ie: omelete made with shredded cheese/ sliced lunch meats with turkey sasuages/ turkey bacon)
      Hope i'v helped, goodluck!

  44. QUESTION:
    what is the right foods for gaining muscle?
    Hi all i have been working out for nearly a year and have made some noticeable differences but i now know my diet is not helping i eat unhealthy alot but try to stick too the good stuff....I am now deadly serious about changing the way i eat i go to the gym 5 times a week... 2 hrs a time how often should i be eating every 2 hours??..... And what do i need to be eating??

    • ANSWER:
      I assume you are trying to gain more muscle mass, so in that case your diet would be fairly simple. Eat every 2 hours and eat most anything, but try to stay away from junk food, sweets, and sodas. Eat lots of protein, examples are steak, eggs, chicken, fish, cheese, milk and eat lots of good carbs too, such as brown rice, whole grain bread and pasta, oatmeal, etc. Make sure to include healthy fats. Good sources are olive oil, avocado, and raw almonds. The good thing about bulking is you can eat pretty much whatever you want. This would be a clean bulk, meaning you are eating good nutritious food as opposed to just anything. Pizza now and then is fine. If you start getting too fat just cut back your calories a bit. But you can build lots of muscle on a diet like this. If you are trying to get cut that requires a totally different strategy.

  45. QUESTION:
    Whatare good foods to eat while trying to gain muscle?
    what are good food'sto eat while im trying to build muscle, wich foods will help me?
    also if meats, what meat? beef chicken ect..

    • ANSWER:

  46. QUESTION:
    what is the best protein shake/food to gain muscle?
    I wanna know what the best are and where can I get them?

    Please answer this: Is Milk a protein shake? or like if i put banana and milk in a blender and blend it is it a protein shake?

    • ANSWER:
      Hi Drenicaki D!
      For the best protein shake/food gain muscle try this - 100 whey protein - gold standard
      http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26ref_%3Dnb%5Fsb%5Fnoss%26field-keywords%3Dprotein%2bshake%252ffood%2bgain%2bmuscle%26url%3Dsearch-alias%253Dhpc&tag=digitsy-post-20&linkCode=ur2&camp=1789&creative=390957

  47. QUESTION:
    What are some good foods and workouts to gain muscle?
    I already try to eat healthy and do at least 100 sit ups a day and bench press and do push ups anything else i can do to help with this ? What are some good foods i know protein helps what are some foods to eat th help with that
    forgot to add im not even a little over weight just trying to bulid muscle im in pretty good shape some times i will workout and walk the whole day

    • ANSWER:
      if you want to gain muscles you have to go to a good gym & have to do workout under the guidance of perfect trainer. actually muscle making depends upon what daily routine you do in gym or you do all the steps in perfect line up.

      for eating you can use
      1:egg
      2: soyabean grains, gram, pulses
      3: you can also use some nutients that come in market for body builders but take these after consulting with a good consultant(physiotherepyst)

      4: drink milk because milk cntains all the nutrients in it.

  48. QUESTION:
    Muscle Gain Food Plan?
    I want to gain muscle, i am going to start takin protein shakes after my gym session, but would also like to eat the right foods, could anybody give me a example of some good 'muscle gain' foods?

    • ANSWER:
      good question! you need to eat really well to get bigger and stronger..
      you want to have one gram of protein for each pound u weigh
      approximately 20x your body weight from overall calories

      some foods u should eat are

      proteins
      1. salmon
      2. chicken breast
      3. beef
      4. eggs and egg whites
      5. nuts

      carbs

      1. brown rice
      2. yams
      3. oatmeal
      4. vegetables
      5. berries
      6 whole wheat pasta

      enjoy!

  49. QUESTION:
    I am a 16 year old boy.bout 6'1 and 198 pounds, how do I gain quick muscle and good foods to eat?
    I wan to no good foods so that I can gain muscle!!!

    • ANSWER:
      You can't gain muscle fast because it takes time to train. Once you've started working out, you need to keep doing the workout to get in shape, to "polish" your body, and to maintain it. So it is actually a very long time "work".

      So if you want to gain muscles, then just go work out. Bench press, push-ups, sit-ups, crunches, weight-lifting are all good work outs to work the muscles on your arms, your shoulders, your back, your pecs and your abs.

      As for what to eat, well eat things that with high protein and calories. Since working out burns off your calories intake, you need to eat more to "refill" it. So, just plan your workout routine and starting doing it.

  50. QUESTION:
    Foods that help to gain muscle tone?
    I don't want to lose weight and I don't want to gain weight I just want to gain muscle tone. Any one know of a good source for recipes to help with it?
    I guess I should've been more specific. I am already working out but without the proper nutrition it doesn't do anything.

    • ANSWER:
      increasing muscle tone is the same thing as decreasing the body fat %. muscle is always tone, subcutaneous fat stores cover the true shape of skeletal muscle. to decrease body fat while preserving lean muscle mass you need to follow a low calorie diet based on whole foods. each meals should be protein based and depending on the time of day supplemented with complex carbs, veggies and fruits. there is a direct correlation between the body fat % and the glycemic load of the carbs that you consume. this is why the majority of the carb intake should be derived from high fiber low GI carbs like oatmeal, beans, lentils, whole grain rice, etc. man made processed carbs like pasta, bread, crackers, etc. are no good for the body and reek havoc on blood sugar and insulin levels. basically you don't want to put anything in your mouth that dissolves with little or no chewing. meals should look like:

      breakfast:
      eggs/oatmeal/fruit

      snack:
      apple & peanut butter or low fat cottage cheese/fruit

      lunch:
      salad topped with poultry, seafood or lean meat

      snack:
      handful of assorted nuts or seeds

      dinner:
      fish/veggies/mixed green salad

      snack:
      low fat cottage cheese or steamed veggies