I Want To Gain 10-15kg [22-33 Pounds] Of Weight (muscles).?
February 27th, 2010
i want to arrange my daily sports activities with good suitable nutrition system to gain 10-15 kg [22-33 pounds] of weight (muscles).
about my day.., i wake up at 6-7 am, sleep at 11-12 pm,
i do buddy building for like 2 hours, free styling practices for like 1 hours, and sometimes i run like 30 minutes if i was in the mood.,
(the free styling practices must be before the buddy building practices)
about me, my height like 175cm [5.7 foot], my weight like 65kg [143 pounds]
so now please any suggestion about each practice time, each meal time, and the best meals with my activities to gain the weight which iam looking for
[
please i need the suggestions like this :-
- take ur breakfast at xx am, and eat on it xx,xx,xx ... [ the same way for the lunch and the dinner too]
- do ur free styling practices at xx am(pm)
- do ur buddy building practices at xx am(pm)
- if u will run, then make it at xx xx am(pm)
(u r welcome to say any more other suggestions and ofcourse i will be thankful of them)
]
thanks
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Tags: 4 Responses to “I Want To Gain 10-15kg [22-33 Pounds] Of Weight (muscles).?”
Ok look, sorry to say, but if you want to build muscle, you have to workout before your freestyle. I can go lengths to explain it but I am lazy, so let me just say you cant build muscle if you run before you lift.
Now you need to consume mroe calories then you burn, so eat a lot if you dont already. Now really it does not matter at what time you eat your food or do free style practices.
Get plently of rest too. And drink water to feul your body.
Oh and when I say eat more calories then you consume I dont mean go to Mcdee’s and order 5 big macs. If you do that you will still build muscle but gain a lot more weight with it. So eat healither if you dont want to be fat.
Also eat 1g per body weight of protein. Example: you weight 150 pounds. Eat around 140-150. If you are 10 grams off it doesnt matter.
How are you going to consume all this protein?
You could eat a lot of meat or take a supplement. (Recommended supplement for lean mass and good taste would be Isopure.) you can get that at your local GNC store. But thats just my taste. Be wary they are expensive. 70$ for a big tub
Well I am a summing you already have a workout plan but if you dont Ill supply you with a link below that will get you built.
well i would get more sleep just a couple hours that ways your muscles can repair i would do legs one day arms the next if you are doing heavy weights. Eat lots of protin ie white meat not red as red contains more saturated fat
drink proten shakes
hit the gym
and have a big dinner
nice and simple…..works for me
Wake up, do some exercises that require you to stretch, for about 20 minutes, If you’re feeling like it, run, then stretch AFTER.
Take ur breakfast at 8am, and eat on it, rest, do w/e till around 12(midday) and eat a light lunch-sandwich. Do w/e till 4pm, start your daily workout, Go run (i recommend it) then when you comeback, Weightlifting– start with your regulars, about 20 of those then gradually increase every 20′s till you lift at least 20 more pounds than usual.(Of course with tiem, your regulars will be more up after several workouts) Then push-ups 80-100. Sit-ups, as many as you can.
- do ur free styling practices at around 6:30 pm
Shower then eat a light snack (anything but milk or dairies…despite what the media has been feeding you, milk is BAD.)
Rest for a bit, stretch before you go to sleep. Then repeat the next day.
The same routine for about 2 months, and you’ll be allright. After 3 you’ll be the sh*t, and after half year you’ll be adonis.