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Exercise & Fitness Message Board


Exercise & Fitness Board Index


Every diet needs fat, especially when your goal is to put on mass. There's no way to add muscle mass w/o fat. I don't care what others say. IMO, there shouldn't be anything you shouldn't eat when in mass-gain mode. I'll list this again: A simple way to calculate your total caloric intake is to multiply your bodyweight by a figure from 10-18:
10-12 if you want to trim down or maintain your current bodyweight,
15 if you want to increase your weight by 1 pound per week or
18 if you want to gain 2 pounds per week.
For example, if you weigh 180 pounds and want to get bigger, multiply 3,240 calories per day. Then multiply 3,240 by 0.30 and 0.35 to determine your daily protein intake in calories, 0.50 and 0.55 for carbohydrates and 0.15 and 0.20 for fat. Divide by 4, 4 and 9 to get those figures in grams. This formula works effectively for both men and women. It's very simple. If you add 10lbs, you should've added one inch to your arms. If not, then you need to make changes to your diet and switch up your arm routines. You said you were interested in supplements? there are several types of supplements that make muscle grow, recover, and rebuild faster. Here's a list of the top supplement types people use to produce the best results:
Protein
Creatine
Glutamine
Multi-Vitamin
HMB
Prohormones
Flavones (Methoxy, Ecdysterone)
ZMA The best way to build mass is with heavy, basic movements, so choose 3-4 exercises and do 1-2 sets to failure (or beyond) with 6-10 reps. I'll list my schedule, if it'll help you any. If you feel you have to do more then I suggest only working each muscle twice a week max with at least 3 days of rest inbetween. Day 1: Legs/abs
Day 2: Shoulders
Day 3: Back/abs/calves
Day 4: Rest
Day 5: Chest
Day 6: Arms/abs/calves
Day 7: Rest Go pick up a muscle mag and take a look at the different movements until you get a routine you like. If I think of anything that I may of left out, or that would be of use to your gains, I'll let you know. Perhaps someone else has something to add to this.



[This message has been edited by Tank (edited 08-18-2002).]





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