Hello, i’d like to ask for advice from you guys. I’m 20 years old guy 5’7 and 135lbs. I want to gain muscle seriously. I do go to gym 3-4 times a week. What would be a good workout plan for me to focus on gaining strength and muscle? And eating plan also.
Thank you in advance
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Thread: I want to gain muscle
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12-28-2017, 12:29 AM #1Registered User
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I want to gain muscle
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12-28-2017, 12:47 AM #2Registered User
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Basically speaking, you're going to want a workout program that covers muscle groups across your body. This typically involves workouts that generally center around your chest area (pushups/bench press), your upper back area (pull-ups, rows), and your leg area.
You asked a rather broad question, and I suggest you check out the Workout Programs forum, or even threads at the top of this Exercises Forum to formulate a preliminary understanding of weight lifting and muscle development before you take direct advice for your question.
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12-28-2017, 05:41 AM #3Registered User
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Texas Method Log *https://forum.bodybuilding.com/showthread.php?t=173755621*
Program spreadsheet **https://docs.google.com/spreadsheets/d/14MPWVNPbfmfkuoTMDaGih3pbM2-KQHZuSjcJPuwVE9c/edit?usp=sharing**
FMH Crew Little Beast
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12-28-2017, 09:23 AM #4Registered User
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^^^^this.
In addition to this vvvv
Nutrition For NewbiesVegetarians: If your food is so goddamn delicious, how come you have to pretend to be eating mine? -Tim Slagle
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12-29-2017, 04:57 AM #5
* You want to gain your weight you should eat more dairy products, fish and meat over bread. Choose more protein food like eggs, fruits and vegetables.
* You should be eating at least 2,000 calories everyday.
* Spreading delicious calorie-rich toppings on toast, pitas, and any other carbohydrate source is an excellent way to increase caloric intake.
* Some good high-calorie spreads are olive oil, cream cheese, butter, nut butters, cheese slices, and mayonnaise. Mix these with frayed meats like chicken or fish.
* Try to drink protein shakes, juices or whole milk.
* Wheat bread is more nutritious than white bread. Cut thick slices and spread with peanut butter, jam, honey, or cream cheese.
* Fruit Choose thick fruit bananas, pears, apples, pineapple, dried fruit
* Soups go for cream soups instead of broth-based soups.
* Added oils when you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined oils such as olive, coconut, palm, and butter.
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