Any Fitness Gurus In The House?

I'm not a fitness guru but good luck. Protein helps And you should still have some muscle memory so hopefully it'll rebound faster than it took to build.

Don't try to put it back on too quickly as you'll likely put on a lot of fat, too.

Find out your maintainance calories and add 500 calories a day. A site like Fitday.com is great for tracking the foods you eat. Be sure to get plenty of protein, 1-2 grams per pound of your lean body weight and some good fats. Complex carbs are your friend when bulking.

Get on a good compound lift strength program like Starting Strength or Stronglifts 5X5 and follow it.

You should be able to put on muscle fairly easily following this approach.

If you aren't gaining any weight after a few weeks, add 500 more calories per day, or add in a couple quarts of whole milk a day. Milk does a body good.

Gaining Weight- its a simple formula. More calories in than out. Don't skip meals or even think about eating a salad. Consume tons of meat and carbs and put butter on everything.

Gaining Muscle- Avoid Cardio! Start your progressive resistance program with a well balanced circuit,and when you can complete 3 rounds, its time to change it up. Heavy weights. Low to moderate reps (no more than 12). And of course, excellent form. You dont need to do every exercise for every body part every day. Use basic multi joint lifts.

Train your entire body in each session (shouldnt take more than an hour or so). Rest for 3 days. Repeat. Over training will kill your gains

Remember to hit the large muscle groups first and work to the smaller ones. (legs, back, chest, shoulders, arms, calves).

You'll see results in 3 weeks and great results in 6 weeks.

Good thread, keep us informed on what you decide on is the best. I'm looking for a good routine as well, only I'm the opposite. I'm looking to lose a few pounds. I was fairly ripped just a few years ago. But you couldn't tell it by looking at me now. My problem is that I love good food.

Hey,

many people don't realize that the eating Method for losing weight and gaining weight is the same:

First of all, it ain't just about eating excess calories, THAT IS HOW YOU GET FAT.

While you do need to eat 3500 calories more per week than you need to maintain basal body functions(3500 cal. more than you need to consume in a week to stay at your current weight, no and current level of activity) the types of calories you eat and when, and how much you eat in one sitting have everything to do with it.

You should strive to eat 5-6 meals spaced out over the day (snacks count as a meal)
figure out how many calories you need at your perceived activity level(figure out your routine and what level of intensity you are operating at) and then divide it by 5 or 6.

If you are lean, or skinny, your intake should be somewhere around 55-60% carbs, 20-25% protien, 20% fat. Don't skip fat, just make sure it's healthy fat, your body needs it. If you are on the "thicker" or smoother side, 50, 30 20, or something close to that.

CEE works WELL (creatine ethyl ester) and there is no loading or maintenance phase like with creating monohydrate.

go here, register for a free account, login, and click on the

NFPT Personal Trainer Software

enter your details and it will work out how many calories you need per day based on what you enter.

Hope it helps.

Drew

figure out your routine and what level of intensity you are operating at) and then divide it by 5 or 6


sorry about that.

I meant figure out how many calories you need per day based on your activity level and goal, and THEN divide it by 5 or 6 (number of meals per day)