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Want to Gain Muscle with Little Fat

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  1. #1
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    Want to Gain Muscle with Little Fat

    Ok, Im 23 years old, weigh 133, and am trying to put on muscle without much fat. I currently lift

    Tues- Chest
    Weds- Legs
    Thurs-Off
    Fri- Arms
    Sat-Shoulders
    Sun-Back
    Mon- off

    I do 5 minutes of abs everyday.
    Workouts are about an hour, occasionally a little longer

    I have either a protein bar or shake after I workout and take creatine and glutamine and amino acids.

    Generally eat B-fast, lunch and dinner and each has protein and carbs. Throughout the day Ill usually have half a turkey sandwich twice.

    Any suggestions on what I should change to put on some good, clean size. Any questions about more detail Ill try to answer. Thanks for any help you can offer

  2. #2
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    set yourself up an eating schedule....Eat about 5-6 times a day and space your meals out about 3-4 hours apart from each other. Here is what i eat every single day and it has worked really well for me.


    7:00 a.m. Meal 1

    6 egg whites + ½ cup of oats + 1 scoop of whey with 16oz skim milk



    572 calories 6g fat 71g protein




    11:30 a.m. Meal 2

    1 whole wheat bagel + 1 tbsp of natty pb + 1 can of tuna


    525 calories 10.5g fat 52g protein




    2:30 p.m. (pre-workout) Meal 3

    1 Apple + ½ cup of oats+ creatine in water


    231 calories 3g fat 5g protein

    -

    -
    Post workout

    Homemade weight gainer shake + creatine in water

    1135 calories 28g fat 87g protein




    7:00 p.m. Meal 4

    1 cup fat free cottage cheese + 1 tbsp natty pb + 1 can tuna

    520 calories 9.5g fat 68g protein

    10:00 p.m. Meal 5

    2 scoops whey with 16 oz 1% milk

    420 calories 8g fat 62g protein




    totals

    3403 calories 65g fat 345g protein




    But remember, im 17 and very active and still growing so i dont know if the same kinda thing would work for you. Just experiment and try to find out what works best for you.

  3. #3
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    How tall are you?

  4. #4
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    I workout monday through friday too.

    Monday- chest/biceps
    Tuesday- shoulders
    Wed- back/triceps
    thurs-chest/shoulders
    fri-back/triceps
    sat-off
    sun-off

  5. #5
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    5'9" 157lbs

  6. #6
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    justbecause, how come you dont train legs?

  7. #7
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    How tall are you the hammer?? 133 lbs at 23 yrs old is quite light.

  8. #8
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    because i only have 1 knee lol. I just had my 2nd acl/mcl reconstruction surgery two wed. ago...I used to work legs, i just have to wait till my knee isnt the size of a basketball

  9. #9
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    oh ok ok....just curious how did you do it? i am not fully recovered from my surgery yet(2 large miniscus tears). so mines isnt at all as bad as yours but i can sorta see how ya feel...get better man

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    Soccer... its the devil! Thanks you too

  11. #11
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    Thanks for the help so far

    I am 5'7 133

    b-fast is typically wheat enlglish muffin with 2 eggwhites and 1 whole egg and one banana

    then i work out and have either a protein bar or protein shake (sometimes I drink the shake while working out) then 5g creatine 5g glutamine and 2 or 3 amino acid pills.

    Lunch is usually a turkey or tuna sandwich or an uncle bens chicken and rice bowl

    Dinner is whatever we have at home, usually some chicken, rice or potato, and some veggie

    before bed i usually have half a sandwich but im usually full, i also have half a sandwich at some point throughout the day and usually snack on some pretzels

  12. #12
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    just because

    Isnt that shake with 87g protein a little too much. I thought anything over 40 g at a time was just wasted by the body. Also, you dont eat after 7 at night?

  13. #13
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    that post WO shake needs to be cut in half. the purpose of the PWO shake is to promote recovery, it is not for muscle building.
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.

  14. #14
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    Quote Originally Posted by justbecause
    Soccer... its the devil! Thanks you too
    I hear that....i blew my right knee out 3 times...cross-country, track, basketball, and soccer...it hurts like a mother. Dont need surgery yet...but i dont play sports anymore either.
    "I've got a fever, and the only prescription is more cowbell!"

    "A hard on does not count as personal growth"

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    Quote Originally Posted by LAM
    that post WO shake needs to be cut in half. the purpose of the PWO shake is to promote recovery, it is not for muscle building.
    What do you eat LAM? I know you're pretty big. I eat alot...but maybe im not eating the right foods. I weight 150lbs at 5'10"....once i hit 155lbs, i stopped gaining. I weighed 130lbs in high school...so i did get something accomplished. Goal is 180...any suggestions?
    "I've got a fever, and the only prescription is more cowbell!"

    "A hard on does not count as personal growth"

  16. #16
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    Quote Originally Posted by Cowbell
    What do you eat LAM? I know you're pretty big. I eat alot...but maybe im not eating the right foods. I weight 150lbs at 5'10"....once i hit 155lbs, i stopped gaining. I weighed 130lbs in high school...so i did get something accomplished. Goal is 180...any suggestions?
    Here's one EAT. Proteins, Low glyc Carbs and good fats will do the trick

  17. #17
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    Quote Originally Posted by Tough Old Man
    Here's one EAT. Proteins, Low glyc Carbs and good fats will do the trick
    Damn TOM! You have ALL the answers lol

    I didnt gain 25lbs from eating...i must have gained it from chopping the fat off your ass and wrapping my body with it
    "I've got a fever, and the only prescription is more cowbell!"

    "A hard on does not count as personal growth"

  18. #18
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    Quote Originally Posted by Cowbell
    What do you eat LAM? I know you're pretty big. I eat alot...but maybe im not eating the right foods. I weight 150lbs at 5'10"....once i hit 155lbs, i stopped gaining. I weighed 130lbs in high school...so i did get something accomplished. Goal is 180...any suggestions?
    my diet is nothing special. I have been heavy for so long and with a low level of activity outside of the gym it is fairly easy for me to gain and/or maintain my body weight. just about everthing I eat comes out of the fridge

    if you are having trouble gaining, counting cals is the easiest thing to do. if you don't have a big appetite then eat a normal meal and add some good fats to it. there was a time when I would put olive oil on just about everything to bring up the cals
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.

  19. #19
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    yea i cut the pwo in half

  20. #20
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    i forgot to mention that i just drink one serving. And i changed my diet around a lot because people were telling me there were a lot of faults... which i see now that there were. And why in the hell havent you had knee surgery yet cowbell?

  21. #21
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    3403 calories 65g fat 345g protein

    Looks like too much protein and not enough fruits and vegetable to me...

  22. #22
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    like i said i changed it a lot... heres what i looks like now


    7:00 a.m. Meal 1

    4 egg whites+ 2 eggs + ½ cup of oats+ 8oz glass of skim milk



    450 calories 13g fat 40g protein




    11:30 a.m. Meal 2

    cup brown rice
    1 apple
    4.5 oz tuna
    1tbsp olive oil+ balsamic vinegar + mustard(for dressing)

    554 cals, 17g Fat, 66g Carbs, 37g Protein



    2:30 p.m. (pre-workout) Meal 3

    1 Apple +1 banana + 1 scoops whey+1 cup milk + ½ cup oats + creatine in water


    458 calories 3g fat 36g protein

    -

    -
    Post workout

    1 banana + 1 scoops whey+1 cup milk + ½ cup oats + creatine in water

    458 calories 3g fat 36g protein




    7:00 p.m. Meal 4

    2 tuna sandwiches with 4 slices of whole wheat bread and 1 large potato

    800 calories 5.5g fat 48g protein



    10:00 p.m. Meal 5

    1 cup fat free cottage cheese + 1 tbsp natty pb

    340 calories 8g fat 36g protein



    totals

    3060 calories 58g fat 230g protein


    Dont know if its any good but im gonna try it and see how it goes. I havent added veggies yet but i eat a cup of mixed veggies with meal 2 and i take away half a tuna sandwhich and add a cup of mixed veggies with meal 4.

  23. #23
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    Im still trying to find other ways of adding more fat to my diet. Any ideas?

  24. #24
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    nuts, peanut butter, olive oil (best option)
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.

  25. #25
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    can someone explain to me the purpose of eating fats? i am cutting now and try to eat the least amount of fat as possible
    Quote Originally Posted by Luke8395

    But, I've been with girls that had saggy chests and boring butts and they still had no personality. Those girls are usually really bitter. I think they realize they are useless.

  26. #26
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    Quote Originally Posted by kicka19
    can someone explain to me the purpose of eating fats? i am cutting now and try to eat the least amount of fat as possible
    Read: Fish Oil Caps

    ~


  27. #27
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    thanks
    Quote Originally Posted by Luke8395

    But, I've been with girls that had saggy chests and boring butts and they still had no personality. Those girls are usually really bitter. I think they realize they are useless.

  28. #28
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    Quote Originally Posted by justbecause
    i forgot to mention that i just drink one serving. And i changed my diet around a lot because people were telling me there were a lot of faults... which i see now that there were. And why in the hell havent you had knee surgery yet cowbell?
    Because i was 18 and my knee wasnt THAT bad, they gave me a brace and told me to stay off it...i didnt, got worse...i graduated, havent played sports since...not competatively anyway
    "I've got a fever, and the only prescription is more cowbell!"

    "A hard on does not count as personal growth"

  29. #29
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    crazy sob. Your going to be 40 and be kicking yourself... Actually no you wont because you wont have a knee!

  30. #30
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    Quote Originally Posted by the hammmer
    Ok, Im 23 years old, weigh 133, and am trying to put on muscle without much fat. I currently lift

    Tues- Chest
    Weds- Legs
    Thurs-Off
    Fri- Arms
    Sat-Shoulders
    Sun-Back
    Mon- off

    I do 5 minutes of abs everyday.
    Workouts are about an hour, occasionally a little longer

    I have either a protein bar or shake after I workout and take creatine and glutamine and amino acids.

    Generally eat B-fast, lunch and dinner and each has protein and carbs. Throughout the day Ill usually have half a turkey sandwich twice.

    Any suggestions on what I should change to put on some good, clean size. Any questions about more detail Ill try to answer. Thanks for any help you can offer
    last august I was 145lbs. I am 5'10". I used to eat everything I could be it healthy or not. About 3 months back I plateud out and started eating more healthy. I havent noticed much size increase but strength and recovery time I have noticed a great change. I get compliments on my size now. I usually eat every 2 hours if not 1.5 hours. The ony supplements I take are creatine and nitric oxide. I get my protein from food. I am currently 210lbs at 16% bodyfat. I am not working on cutting I am working on size. When I reach my goal of 260 I will cut. I have not been doing any cardio. Today started my first day of cardio. I added about 20 minutes of cardio to my training. Not saying what I do will help you because I am not the most disciplined person. But I have been in your shoes as I was once 145lbs. Once you get on a diet and train often you will see a size increase. Also make sure you have recovery days. Those are important. I used to work out one day and recover the next. Now I work out 4-5 days a week and recovery 2-3 days a week. I think you need more than one day of recovery. Not three but atleast 2 days. Keep in mind this is only my opinion. I am telling you what has worked for me.

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