Anyone know how.......

to gain lean muscle mass? I've got the exercises i just need the right diet and i'm a lil clueless on the subject. Any help is appreciated! :thumbup:

 

6 to 7 meals a day consisting of good proteins and complex carbs. No sugar.

i was/am a hard gainer. !8 months ago I went from 164 to 185 in 12 weeks. I had to eat 3000 good calories a day and weight train 3 days a week and cardio 3 days a week. First 12 week cycle is for bulking then do a cycle for cutting. I'll admit that i never did the cutting cycle, but am beginning one now. I am currently at 190.

 

Here's a good place to start:
Look here

 

are you doing something now that isn't working?

 

sorta, i'm mostly just avoiding grease and fat as much as possible while lifting 3 times a week and running twice a week.

 

Iwhile cutting out grease is a good idea, increasing your protein would be another one. Given your age, I'd just drink 3 or 4 extra glasses of milk per day. You still need the carbs and calcium because you are still growing...milk provides that along with excellent quality protein

what do your workouts consist of?

 

Any certain kind of milk like 2% whole or what? The main lifts i do are squats, hangcleans (my fav), bench, incline bench, front squats, and the van dam lift. I do more auxilary lifts also. I always have atleast 3 peanut butter and honey sandwhiches a day anything like that i should try to eat a lot of?

 

Dood...don't be wuss Get yourself some steaks, ribeyes and t-bones :xyzthumbs

 

lol i hear ya

 

whole milk is fine at your age.


It doesn't look like you've got a plan. you want to design a workout schedule that focuses on different parts of the body on different days. 3-4 excercises per body part. for example:

Day 1 - Chest/Tris
3 sets incline bench press w/dumbells
3 sets flat bench press w/dumbells
3 set of of some sort of flies

3 sets skull crushers
3 sets pushdowns
2 sets reverse pushdowns.

Day 2 - Back\Bis
3 sets dumbell rows
3 sets machine rows
3 sets pulldowns

3 sets barbell curls
3 sets incline curls
2 sets light dumbell curls

Day 3 Shoulder\Abs
3 sets Military press
3 sets upright rows
3 sets lateral raises
3 sets front raises
3 sets shrugs

3 sets incline crunches
3 sets leg raises
3 sets of another type of crunch

Day 4 legs - cardio
3 sets squats of leg press
3 sets leg extensions
3 sets leg curls
3 sets calf raises
3 sets machine leg press

running

day 5 cardio
running