Muscle Building Program
What is a good muscle building program?
I’m 6′0 160 pounds, just plain out of shape – but not fat. more on the skinny side.
I want to get stronger in the next 2-3 months for the summer. I’m willing to work out every day
I have access to lots of excercise machines at a gym, but I can’t use dumbbells due to wrist injuries (everything else is fine though).
I don’t want to follow a strict diet plan, but a set of diet guidelines for calorie/protien/carb/fat intake would be great.
Firstly, you shouldn’t workout everyday. As far as beginners are concerned, less is more when it comes to building muscle mass.
4 Basic diet guideline for building muscles:
1) Try to take in 1 gram of protein per pound of body weight. In your case, you should aim for 160 grams of protein daily.
2) 70% of protein is a bit on the high side. Aim for 40% protein, 40% carbs, and 20% fat or 50/35/15 respectively. Whatever it is, protein MUST be consumed at every meal.
3) Ensure that you eat 5 to 6 high-protein meals per day and space em out every 3 to 4 hours.
4) Take slow digesting protein (skim milk + whey or cottage cheese) before you go to sleep at night. Sleeping means that your body won’t be fed for at least 6 to 8 hours and taking slow digesting protein would help keep muscle loss at the absolute minimum.
More guideline on how to plan an effective muscle building diet including list of high protein sources can be found at the link below:
http://www.absopositively.info/diet-to-gain-muscle-mass.html
4 Basic workout guideline for building muscles:
1) Train no more than 3 times per week on every other day.
2) Keep your workout session short but highly intense. Ideal workout duration is 40 minutes to 1 hour per session.
3) Hit each muscle group only once a week. Don’t attempt to hammer your chest muscles or biceps twice a week in the hope of making them grow faster. Once a week with intense pounding session is more than adequate to stimulate optimal growth.
4) Stick with basic mass building exercises like the bench press and dips for the chest, rows, deadlifts and chin-ups for the back, overhead press for shoulders, and squats for leg development.
http://www.absopositively.info/how-to-plan-an-effective-free-weights-workout-program.html
2 General guideline
1) Patience and consistency are the keys to your physique transformation success. While its possible to get decent muscle gains in 2 to 3 months (5-10 pounds of muscles is a realistic target), getting a bodybuilder physique on the other hand, would take several years of consistent training and dieting.
2) For a “hold-you-by-the-hand” type of guideline, try checking out online muscle programs. This way you can save yourself months or even years of trial and error because you get to learn the whole shebang from A to Z all in one place.
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