Advice On Building Up Muscle? ...?

Can someone please give me advice on building up muscle?





I'm fairly thin %26amp; about 6 Foot 1 ... I would like to build up a bit ..





What should I eat throughout the day? .. How much Protein Shakes should I consume? .. I would also go to the Gym 3 or 4 days a week ..





:) Thanks ...Advice On Building Up Muscle? ...?
read these articles on how to build muscle





http://www.myprotein.co.uk/your-goals/le鈥?/a>


http://www.myprotein.co.uk/your-goals/mu鈥?/a>





they should give you plenty of info on calorie requirements, macro nutrients meal timings and workout schedules.





they also sell protein shakes and other suppliments, i use their products cos they are cheap compared to other brands yet the same quality.





if you are going for protein shakes you want one at breakfast and one after workout








ope that helps, it should point you in the right direction





if you do buy any suppliments off that site, use this referral code for a 5% discount off your first order - MP40665Advice On Building Up Muscle? ...?
You already seem to have a grasp of the basics, now it's just a case of expanding on that.





When you go to the gym train with heavy muscles to stress the muscles into growing. Take a protein shake (whey, with BCAAs if you can find one) before and after training, and before bed.





Throughout the day eat a balance of 40% carbs , 40% protein and 20% fat.
im 14 and i bench 160 and squat 200. the best shake i had is called cell-tech hard core. it tastes great. u mix it with water and just shake it. no chunks left over. it helped me add 40 pounds to my bench in 3 months. every time i go to the gym i do chest one day then arms then legs then break then chest then arms then break. only do legs oince a week because its such a bigg muscle and needs a longer time to heal
You should be aiming for 1.5gms of protein per lb of weight you are for muscle building (1gm per lb for maintanence) and 1gm per lb of carbs. Train each body part once per week


i.e. Monday back, calves, trapezius


Tuesday shoulders and triceps


Thursday quads and hamstrings


Friday chest and biceps


This will give that part time to recover before training it again.


Split all of your calorie intake into meals 2-3 hours apart with a slow release protein shake last thing at night. carbs and protein shake one hour prior to workout and carbs and protein shake immediately after training. Keep away from cardio unless you want to burn fat.
wel ma matez abit lyk u first start ripping up by doin light weights o do heavy lyk me n hav 3 protein shakes a day (mornin, afternoon an at night) also during midday have a whole chicken or a checken burger they really gudfor training....if u gna take potien my friend takes optimun or sumat lyk dat 4rm tha supplement store online...trus me 4 c a difference in abwt 4-6weeks if u du it solid trainin
Forget the protein shakes, they are inferior to real food despite what the manufacturers will tell you, they are useful for a quick boost straight after a work out if mixed with dextrose but thats about it.


Concentrate on eating good wholesome food instead, 3000+ cals should see steady gains if you adopt a good training programme focusing on compound movements and keeping your rep range between 8-10 reps this is optimal for mass gain, lower if you wish to focus on strength rather than size and higher if your goal is fat loss, forget isolation exercises unless you already have a good amount of mass under your belt and need to bring along lagging body parts.


If you are a complete newbie...and to be fair, you sound like one, since you have so much faith in protein shakes, you should grow like a weed for the first few weeks, no matter how poor your diet is.





The Iron game is a huge puzzle to which there are many tiny different peices.


Rome wasn't built in a day...just get started and your goals will be realised.
Simply lift weights every day
When building muscle, it's important to take plenty of protein; around 20 grams of protein every 3 hours. Also, training for short times (15-30 minutes) 3 times per week should be sufficient.





Remember, do not overexercise, you will hurt yourself and your body will consume protein, reducing muscle growth. Do not take too much protein either, it will produce toxins which, if chronic, may lead to liver damage.
What you need now is basic cal. Push ups, sit ups, pull ups. Start with the basics, no material cost, just your time.
i didnt take any protein **** or go to the gym i just did 30 situps every morning and night, now i got six pack lol