Want to Gain Muscle with Little Fat

[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

 

[justbecause]

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.

 

[WATTS]

How tall are you?

 

[justbecause]

I workout monday through friday too.

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

 

[justbecause]

5'9" 157lbs

 

[WATTS]

justbecause, how come you dont train legs?

 

[WATTS]

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

 

[justbecause]

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

 

[WATTS]

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

 

[justbecause]

Soccer... its the devil! Thanks you too

 

[the hammmer]

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

 

[the hammmer]

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?

 

[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.

 

[Cowbell]

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.

 

[Cowbell]

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?

 

[Tough Old Man]

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

 

[Cowbell]

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

 

[LAM]

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

 

[justbecause]

yea i cut the pwo in half

 

[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?

 

[NeilPearson]

3403 calories 65g fat 345g protein

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

 

[justbecause]

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.

 

[justbecause]

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

 

[LAM]

nuts, peanut butter, olive oil (best option)

 

[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

 

[Emma-Leigh]

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: http://www.ironmagazineforums.com/showpost.php?p=1002138&postcount=9

 

[kicka19]

thanks

 

[Cowbell]

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

 

[justbecause]

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

 

[stucknsc2005]

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.