How To Gain Muscle Mass

how to gain muscle mass

Skinny Guys: To keep getting bigger & stronger muscles every 2-to-4 weeks…

Workout A: (Building bigger Chest, Shoulders & Triceps)

Group A

Group B

Workout B: (Building bigger Back & Biceps)

Group A

Group B

Workout C: (Building Bigger Legs)

Group B

IMPORTANT!: Use these 10 tips to gain muscle as fast as possible doing workouts A, B & C

  1. For you to build muscle as fast as possible YOU HAVE to beat your last workout or do better than your last workout by either…
    • Using heavier weights but only using weights heavy enough to ONLY allow you to do 5-to-12 reps and/or…
    • Doing more reps but no more than 12 reps per set and/or…
    • Doing more sets but no more than 10 sets so…
  2. Make sure you keep a training log so you'll know exactly how much weight, reps and/or sets you need to do to beat your last workout because…
  3. Your muscles will not get bigger & stronger doing the same exact workout over & over using the same amount of weights, reps & sets - Read this to see why or look at he video below…
  4. And instead of waiting until your next workout… You can also go ahead and try to beat each set in your current workout by using heavier weights and/or more reps EACH SET but…
  5. Here's an example of how you would get bigger & stronger legs each week (or each workout) doing squats…
    • Week 1: Squats 135 lbs. for 8 reps on all 6 sets
    • Week 2: Squats 135 lbs. for 10 reps on all 6 sets
    • Week 3: Squats 150 lbs. for 8 reps on all 7 sets
    • Week 4: Squats 165 lbs. for 6 reps on all 8 sets
    As you can see… either the weights, reps or sets increased each workout to make it intense enough to beat the last workout and…
  6. Here's an example of how you would beat each set in a workout to get a bigger & stronger chest doing bench presses…
    • Set 1: Bench presses 200 lbs. for 10 reps
    • Set 2: Bench presses 205 lbs. for 10 reps
    • Set 3: Bench presses 210 lbs. for 8 reps
    • Set 4: Bench presses 220 lbs. for 8 reps
    • Set 5: Bench presses 225 lbs. for 6 reps
    • Set 6: Bench presses 235 lbs. for 6 reps
    As you can see… Either the weights AND/OR reps are increased in each set of the current workout.
  7. Make sure you are using the right amount of weight and not a weight that is TOO HEAVY or TOO LIGHT so…
    • If you feel you can do way more than 10-to-12 reps with the weight you're using then that weight is too light to help you build muscle &…
    • If you can only get about 3 reps then that weight is TOO HEAVY to help you build muscle and…
  8. After about 4 weeks you can try using fast muscle building techniques like drop sets, cheat reps, forced reps & rest-pause to help you build muscle faster or…
  9. You can reverse the order of your workouts and do group 2 before group 1 to pre-exhaust your muscles for a better workout but…
  10. Take 1-to-2 weeks off to rest if you reach a point (which you'll probably will) where you're not able to beat your last workout for 2-to-3 weeks in a row and that way… You should be able to come back & be strong enough to beat your last workout.

How to schedule your workouts

Remember: You only need to do workouts A, B & C ONCE per week so if you have time…

Follow this 7 step diet plan to gain muscle mass…

7 step muscle mass diet

1. Start off eating 2000-to-3000 calories per day because…

2. Eat 150-to-300 grams of protein per day because…

3. Eat anything you want as long as you're eating 150-to-300 grams of protein per day so…

4. Drink lots of water because…

5. Eat whenever you want but…

6. Use a food journal so…

If you don't use a food journal you'll never know were to start making changes (if needed) in your diet to gain more muscle and If you're gaining muscle but you're not happy with the amount of fat you are also gaining…

7. Use MRPs and/or protein shakes ONLY if needed because…

To sum everything up & make it real easy for you to understand…

You basically have to do 8 things to gain muscle mass

  1. You need to workouts A, B & C once per week.
  2. You need to eat 2000-to-3000 calories per day.
  3. You need to eat 150-to-300 grams of protein per day.
  4. You can eat anything you want as long as you're eating 150-to-300 grams of protein per day.
  5. You need to drink water.
  6. You can eat whenever you want.
  7. You need to keep a food journal.
  8. You need to use MRPS & protein shakes if needed.

Do those 8 things & you'll gain more muscle mass every 2-to-4 weeks &…

Also expect to gain some fat (not a lot) which you can easily burn off with this plan here to get ripped after you've gained all the muscle mass you want &…

Before you get started on this plan…

He Gained 23 kgs (40+ pounds) of Muscle!

Hello Adrian! I don't know if you remember me from your blog when I started working out 2 years ago, but anyways you said i should send you some pics from before and after. Since I got a lot of stuff I made one pic from lots of others. I even put a textual explanation of everything I went through.
Since I started your workouts I gained 23 kilograms of pure muscle and I can only say thank you cause your workout changed my life and I finally feel good about myself. You gave me confidence and strength and gain a loyal student.Thank you, Juraj Marcekovic , Croatia


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1-100 of 276 Comments
Jat

Hi Adrian
I'm 5'8, 134pds and been trying to put on muscle forever with no success. I eat significant amounts already (my friends constantly ask if I have actual issues) and train with intensity. I am at a loss to understand why I cant put on any muscle. A typical week will involve 3 training sessions at the gym plus an hour of tennis. I'm a very light sleeper (very little deep sleep per night) so often I wonder if my recovery is the problem and I should possibly train LESS (twice a week). What is your opinion or any advice you would recommend? Am very interested to hear your thoughts.

October 17, 2014

Adrian Bryant

have you tried the plan on this page?

October 17, 2014

Jay

Will do. There seems to be a large range for how many sets (4-10) and reps (5-12) to do, what would you recommend would work best for myself?

October 17, 2014

Adrian Bryant

there is no "best" but it's best to get stronger in those rep ranges to build more muscle

October 18, 2014

shaim

i am 23 old girl ma weight is only 37kgs i m skinny nd very thin frm up to down....i nvr go gym....tell me the best diet plan to gain weight fast...

September 30, 2014

Adrian Bryant

go here

September 30, 2014

Gabriel Akinyemi

Hey Adrian, I dont know where to start,I was 245 pounds 6'3 tall, now i am 210 pounds and 6'3 tall, with a 20-25% body fat.my clothes fit better,in fact i had to get rid of some of my clothes,I have pictures if you want to see my result for losing body fat.
Ok, my next goal is to be muscular or build muscle.I heard that i have to gain weight in order to build muscle,and i might lose the abs i have in the process,after i work hard to lose weight..
Ok currently i lift heavy weight,for example, on monday i do bench press I lift 225 for 5 sets, 5 reps, then incline bench press i lift 185 for 5 sets, 5 reps, then i do 4 sets of dips about 12 per sets.i have more workout i do,but do not want to make it a long page to read. I read in your page to try to beat your last work out with i am. after lifting heavy weight i always do 15-20 mins on the treadmill and finish off with sits up.
I have read your instruction and I am very confuse, about which route to take because it seems like there so many option. Im afraid that if i gain weight to build muscle i would be a fat ass again,building muscle and losing weight at the same time i am confuse about,i think you said eat between 2000-3000 calories a day, i use the 2000 calories to help me lose weight.can i use the same 2000 or go over by 300 calories(2300) to lose fat and build muscle at the same? the rule to use 1 or 1.5 times your weight for your daily protein intake,for me i weight 210, so my daily protein should be 315gm a day? look im confuse i do not know where to start, please help, and oh yea i got the saw spider shirt i see in your videos, where can i sent you pictures of my progress?

September 19, 2014

Adrian Bryant

Gaining muscle does not mean you have to get REAL FAT in the process although you may gain a minor amount of fat.

what you need to do is first start off with the 2000 like you're doing (the 3000 is for skinnier guys) and make sure 25-50% of that is protein and track your progress from there.

If you are not happy with the amount of fat you're gaining as you're gaining muscle then you will need to lower your calories intake by a little bit and/or add HIIT or cardio workouts

send your progress to nowlosATgmailDOTcom

September 20, 2014

CJ

Hey...
Sir I am 20 years old.Height 6ft.waist 42in
and one more thing I am GYNO.I want to make my body clear like Chris Evans(Captain America).
Please please teel me I am very worry that I'm GYNO...

August 30, 2014

Adrian Bryant

then do the plan on this page to get the captain america body you want

September 02, 2014

Attari

Hi Adrian
Just want to ask can I do full body workout every day ,3 days a week?
Thanx

August 03, 2014

Adrian Bryant

I would start off with only 2 at first per week

August 05, 2014

Attari

Thanx a lot Adrian you are always so kind to reply all the questio which shows that you realy care about your readers,

August 05, 2014

Muhammad Umer

Hi
Do I have to follow only this three days plan to gain mass or I have to do extra exercises as well in a week?

July 18, 2014

Adrian Bryant

no, just follow the plan as is to gain mass

July 19, 2014

Chinedu

Hi Adrian,
I am 15 years old and 125 pounds.

I want to gain muscle so I recently started on a work out plan in my house. I have no protein shakes or mix.

Work out plan.
Monday, Wed, Fri.: Chest, Triceps, Biceps

Should I do some weight training on Tues. or Thurs. and what should I train?

Note: I don't go to the gym, so any exercises that could be done at home would be helpful.

April 26, 2014

Abhishek

Hi, Adrian.
I've been going gym since a year now.
My plan was quite abrupt at first but now I follow this plan:
Monday and thursday: Chest & triceps.
Tuesday and Friday: Back and Biceps.
Wednesday and Saturday: Shoulders and Leg.

My weight was 57 when I started a year ago.
Now I am 20 years old, 65.5 kg and 5'11" height.
Please do tell me If my workout plan is correct for me according to my weight and height or shall I change it ?

March 02, 2014

adrian bryant

the plan is fine but what about the diet?

March 02, 2014

Abhishek

I try my best to include as much protein in my diet as possible and also carbs and calories.

March 04, 2014

adrian bryant

okay, just remeber to track your diet and be ready o make changes if neccesary

March 05, 2014

Spurzo

Hi Adrian, just wondering what your opinion is recarding the latest findings on recovery for naturals stating that training a muscle twice per week is better for hypertrophy.

January 05, 2014

Adrian Bryant

twice a week is good at first but as you get stronger it will take you longer to recover

January 06, 2014

Randy K.

This is awesome. I'm about to be 40y/o in 2014 and wanted to build muscle mass. Everything that I've read is just too complex. I have a new outlook now.

The good part is I already go to the gym and I have a 3000cal/day diet that I have written out that I use daily.

Looking forward to looking good.

January 01, 2014

milana

Hi,
due to my knee injury and after that surgery, i am not able to go to gym for 2 month..and of course for 1 month i cant really do something such as workout even at home( still on crutches)..is there anyway to prevent muscle loss in these 2 months?

December 08, 2013

Adrian Bryant

not much you can do for lower body but have you seen this?

December 08, 2013

Sam

Bro you are on top of this! You know your shit and i appreciate that. Thanks

December 06, 2013

pamon

Hi Adrian,
I'm 152 lbs and 6,1 ft
as you mentioned, we just need to eat 3000 kcal maximum to gain lots of muscles,
but what is the story behind eating 500 Kcal surplus..
does it really important to eat much more than calorie maintenance?

November 25, 2013

Adrian Bryant

see this to understand how your muscles get bigger

November 25, 2013

ben

hi how much calories do you hAVE to eat to gain muscle mass if your an anorexic and your continuously losing muscle even with 2000 - 2500 plus calories. will my body ever switch into an amabolic state ever again away from a catabolic one?

November 20, 2013

Adrian Bryant

so are you tracking your calorie intake now and is 25-to-50% of your diet protein?

November 20, 2013

Lin

Hello,
I'm around 44kg and I'm 21 years old I'm way too skinny and I would like to know what is the best shake I can buy to help me gain weight ASAP
I will start gym next week and I will make all exercises you suggest here since I won't have a personal trainer but I really need help about shakes or supplements.

Thank you

October 17, 2013

Adrian Bryant

there is no "best" shake to gain weight. you just need to find a way to get all the calories you need to pack on mass and if you need a shake to help you do that then almost anykind will help

October 18, 2013

Lin

And if I start to lift and take this shake that has around 1250 calories per serving like ON Serious Mass, I will get fat or I will just build muscles and I will look like a body builder, because more than muscles i want to gain it's more fat (look tone of course) in my arms and legs since they are very skinny.

Thanks.

October 18, 2013

Adrian Bryant

getting fat all depends on how much you eat so yes... if you go over 2500 calories at a low bodyweight then you'll probably get fatter (and muscular)

October 20, 2013

Rab

Hi, great article but I do have one question. I'm 5'10 and currently 163 pounds after finishing an intensive cardio program. Im trying to 'bulk up' now with a 5 day a week weight program.

Am I to eat 2500-3000 calories a day 7 days a week or just on the days I work out? Do I reduce protein intake on my days off?

Thanks

October 10, 2013

Adrian Bryant

no, you eat the 2000-to-3000 daily along with the required protien intake

October 10, 2013

Name*

Hi my name is karen
My weight is 106 and I'm 5.1 I work out everyday for about an hour I been working out for about 6 months I have seen a ill bit of results speacially on my top abs but it's been so hard to get my obliques and lower abs I don't know what to do !!!

Morning I drink coffee
For lunch and dinner I eat 4 ounces of chicken w vegetables
And for night snack Greek yogurt
Am I not eating enought why is it taking for ever

September 25, 2013

Adrian Bryant

go here

September 26, 2013

Adrian Bryant

go here

September 26, 2013

Name*

i am 145 i would like to be around 200 i am 6 foot 1 and very slim i was wondering if do the work out but not eat as much and use mass builder because i have a very hectic schedule but i dont work out as much but i do work out at work 9 hrs a day in heavy lifting and basically squats and dead lift like lifting 100 bags of dog food and pallets of water and so forth so could i use that as my work out i do it 6 days a week . please reply to skyr38@ymail.com

September 07, 2013

Adrian Bryant

what kind of mass builder is it?

September 08, 2013

Douglas

I have a couple more questions about bulking, I'm 5' 10" 132 and very skinny/skinny fat. I was wondering how long I should bulk, I want to gain the amount of muscle I want but I want to make sure that I will have time to cut down before like March/April. How much fat do you think I will put on if I'm eating 2500 cals and 150-190 grams of protein. (My maintenance is around 2100-2200). Will I get a gut and a double chin and will people be able to notice over my clothes. My goal is to reach around 150-160 lbs and 8-9% bf. I want to be sure to be at my goal be March/April. Will eating clean and healthy minimize fat gain. Is bulking the best way to go.Thanks for taking the time to answer my questions. Btw I have weight training at school.

August 28, 2013

Adrian Bryant

No, you want become a noticeable fat ass by doing that. yes, you may gain enough fat where you can't see your abs but it will be so little that you'll quickly get rid of it within 6 weeks

August 28, 2013

Douglas

Ok thanks, but about how long should I bulk, and about how much weight should I try to gain, like if I my goal weight is to be 150-160, how much fat will I have to lose to get around 8-9% bf.

August 29, 2013

Adrian Bryant

that's completely up to you and I wouldn't put a number on it because you'll probably like the way you look at 180 pounds as opposed to 160. you'll need to use a mirror to gage your progress and decide when to stop gaining muscle and fat

August 31, 2013

Douglas

Ok thanks!!

August 31, 2013

Kaden

Hi, I am a girl and I weight 5'4 in 120 pounds. Should I follow your work out steps even though I am a girl and want to gain bigger muscles like men? Will it work?

Thanks.

August 18, 2013

Adrian Bryant

yes & yes

August 18, 2013

Noor

Hey.......
I am a girl.My weight is 65 kg.I am 17 years old & my height is 4ft & 10 inch.I want to increase my height as soon as possible.Is there any plan for me.(Sir I am worried about my height.)

September 13, 2013

Adrian Bryant

see this

September 14, 2013

Jayr

Hi.

I'm 5'9, 176 lbs, 27 y/o with 20-22% body fat. I work as a hotel housekeeper (6 hours). I work out out night around 6-7pm. How much carbs, protein, fat should I take? How much calories a day? Should I still include cardio to my training. I workout 3 straight days then off and then start again.

Thank you in advance.

August 10, 2013

Adrian Bryant

your answers are on this page already

August 10, 2013

Erick

Adrian, I've been doing this for a couple weeks now, and I got some questions. I am an IF guy, and during the time I've followed my version of this plan I have been doing 16-20 hours fasts, and 4-8 eating windows to gain as little fat as possible. Regarding protein, does it really make a difference how I spread it? is it beneficial to eat the required amount of protein throughout the day or it doesn't in how many meals you spread it? I realize is probably not optimal to get all your protein within a very short period of time, but is it really true the body can only absorb a certain amount and the other goes to waste?

July 22, 2013

Adrian Bryant

from the little research I've done the "body can only absorb a certain amount" is a myth and due to my own personal experience I have found that it is a myth and does not matter when you get your protein as long as you are getting enough

July 24, 2013

Derek

Hey Adrian,

I'm rather tall, 6'8 and way too much on the skinny side, like 180 pounds.
Do you have any suggestions for me on how many Calories a day I should be looking at to gain weight/muscle? Also which diet I should most likely follow? Any help is appreciated. Very nice site!

Thanks!

July 18, 2013

Adrian Bryant

all of those answers are on this page already. If you still need help understanding please leave another comment

July 20, 2013

NT

Dear Adrian,
Pls, help me to understand the point mentioned above.

its given that Do 1-to-3 exercises from GROUP B for 2-to-6 sets of 8-to-12 reps.
i can do any three exercise from the group or is their an order to follow.

July 13, 2013

Adrian Bryant

you can do any 3 and their is no specific order to follow

July 14, 2013

Erick

Hey Adrian, wondering, Im doing some weight training, and I got a question. Before I began, I was going for weight/fat loss and I was doing a 15-20 HIIT session 3 times a week, but now since I began lifting, I stopped with the HIIT and started doing weight training 3 times a week, same days I used to do HIIT(mon,wed,fri). The problem is I still have fat to lose, but since I'm already a little bit too skinny, I began lifting, Do i still have to include HIIT for optimal fat loss or is weight training just as effective?

And second, is it possible to keep losing fat and put on muscle mass(even if it is a slow process) or is the best approach to lose the remaining fat and focus on building muscle mass or just bulk up now and get ripped, lose the remaining fat plus the little I'll get in the bulk period?

June 29, 2013

Adrian Bryant

well what is your weight and height now plus what is your bodyfat %?

June 29, 2013

Erick

6 feet tall, 145 pounds, and 10.82%(my body kinda looks like the 10% skinny guy from the visual chart but with a little more belly and chest fat)

June 30, 2013

Adrian Bryant

it would be better long term for you to stick with the plan on this page until you gained all the mass you want and then go on 1 of my fat loss plans afterwards because if try to do both at the same time it will take longer

July 01, 2013

Erick

Ok good, something more, I know I don't have to worry about lean muscle mass loss in any fat loss regime(unless you hit the critical 4-5% body fat), however once I get the amount of additional muscle mass I need and I begin eating a calorie deficit to lose the fat needed, does the amount of calorie I subtract matter? I mean, is a 500 calorie deficit the safest if I want to preserve that muscle mass I just gained, or as long as continue weight lifting, I'll retain the muscle mass and my body will only burn fat?

July 01, 2013

Adrian Bryant

yes, start off with a deficit of up to 500 calories and as long as you stay active and eat protein you'll won't lose muscle

July 02, 2013

Matt

Hey Adrian, you're the best.

I'm 5 foot 11, 190 pounds.This means I am 10+ pounds overweight, but I do have some muscle. My question to you is: should I be using this "how to gain muscle mass" program or should I use the "how to get ripped in 6 weeks" program if I want to gain muscle but burn off the fat and be about 180 pounds.

An answer would be much appreciated and keep up the great work you do. You're changing lives.

Matt

June 26, 2013

Adrian Bryant

you'll need to do the get ripped plan

June 26, 2013

pinkudutta000@gmail.com

excellent tips ........i salute.......

June 18, 2013

Tom

hey ive been looking for a good mass gain workout and diet and this seems to be the best am 24 and am over 14 stone looking to add more bulk could you email me a good diet and can you add extra exercise in to these workouts
cheers

June 17, 2013

Adrian Bryant

did you see the 7 step diet on this page?

June 17, 2013

Erick

Hey Adrian, I'm about to include weight training to my weekly workout routine and I was wondering some things. First, I don't really intend on bulking up, I guess, in a way I just want the health benefits if you know what I mean, I just would like to get my muscles a little bit bigger(gain some muscle mass to bosst my bmr which would definitely be an advantage). Is it okay to just eat my maintenance making sure I eat enough protein within those calories? Don't really wanna gain any fat, nor do I need/want big muscles.

June 13, 2013

Adrian Bryant

the purpose of this plan is to help you put on muscle mass without getting too fat and if you're afraid of your muscles getting too big then once your muscles get big to a point where you're satisfied with then you can limit your weight training workouts to prevent them from getting too much bigger

June 16, 2013

zach

My name is zach I am 17yrs old and I'm 5'11 and 230 pounds last november i had a injury in my knee when playing football, I healed really fast as my physical therapists told me, but now i need to lose the fat i gained from sitting around and not being able to excersise for a couple of months and build my knees and legs back up and my whole upper body what can i do?

June 04, 2013

get muscle

Thank you very much for this! I am 32 5'6'' 137 and never worked out before. I started yesterday with 2500 calories and did the A workout and my log's. Can I add creatine to my whey protein shakes while doing this? Thank you.

May 21, 2013

Adrian Bryant

yes you can

May 22, 2013

Diego

Hey Adrian, I'm 5'9 and weigh 162lb. I'm working out really hard about 5 times per week and eating about 150g-250g of whey protein while maintaining my calories under 2000 and I noticed I gained a little bit of fat. After reading some of your posts I realized that was normal. Now I usually focus on each body part once per day. But according to your workouts it says only to do one of A,B,or C per day; however, I see there are 2 groups for each of the workouts. How should I do my workouts per day if I work out 5 or more days per week?

Thanks!

P.S. - Your blog is amazing man, finally a website with all the information I need.

May 21, 2013

Adrian Bryant

you don't have to workout 5 days per week. it's about QUALITY not quanity workouts.

does your schedule prevent you from doing workouts A,B & C according the schedule on this page?

May 21, 2013

steve

hi adrian, your plan looks pretty good. could i upload or send you one my gym has provided me and have your views on it???

May 18, 2013

Adrian Bryant

email it to me.

nowlossATgmailDOTcom

May 19, 2013

DGIRARD420@HOTMAIL.COM

im 6'1 bout 205 lbs, havent worked out in awhile. im looking to put on as much muscle as i can. will this work for me?

May 17, 2013

Adrian Bryant

yes it will

May 17, 2013

Rav

Hello Adrian,

I am 32 years old male, my wieght is 68 kilos and my hieght is 5.7. I have to put on some weight ang gain muscle so that i wont look skinny.

i have searched entire internet and found many 12 week programs, i am confused here. i see this article impressive

Can you suggest me a workout program please

Thank You , Adrian

May 17, 2013

Adrian Bryant

did you see the workout at the top of this page for gaining mass?

May 17, 2013

Rav

yes, i saw. Doing any of the exercises from Work Out A , B and C right ? I started your program from yesterday , and i feel i cant lift weights more than 20 lb's. How do i improve this , also while doing work outs some times i feel lower back pain, neck pain etc. Can you please suggest here

Thank You So Much

June 12, 2013

Adrian Bryant

that's okay if you can only lift 20 pounds for now and as you keep doing the workouts you will get stronger and grow and be able to do way more than 20 pounds but make sure you are also keeping a training log to track your progress and which exercise are you feeling pain with

June 13, 2013

Bob

does this 6 week program give defined abs im skinny 5.5 right around 113 i want some nice abs but none of the workouts above had anything to do with abs please tell me which workout plan i should start thank you

May 12, 2013

Adrian Bryant

go here for abs but the focus on this plan is to gain muscle mass with a little bit of fat so I would focus on getting abs after you've reached your muscle building goal

May 13, 2013

Justin

I'm 28, 6'1'', 205, and lift 5 days a week and would like to put on 40 lbs of muscle mass. I like the plan above but do you think if I followed it, it would work for me. Any suggestions are greatly appreciated it. Thank you.

May 04, 2013

Adrian Bryant

of course it would work for you

May 05, 2013

NT

Dear Adrian,
pls, guide me on following two points..
1. if i doing 3days workout as given above, what will be frequency to change the exercise is it 1 month or 2months.
2. protein supplements should be consumed only on 3 workout days on or all days.

May 04, 2013

Adrian Bryant

1. if you're a beginner you may be able to get away with 2-to-3 months

2. PROTEIN in generaly and not protein shakes should be consumed everyday no matter what the source

May 04, 2013

NT

Thanks

May 05, 2013

Ravi Kumar

Hi,

I was doing workout some months back. At that time, my body was looking fit also I had got some good muscles and gained weight. I was around 70-71. Later due to my busy schedule work, I had to stop it. Now, I am looking very thin and all my muscles looks gone. Now my weight has come don to 67-68. Do I lose weight and muscles if I stop doing the workouts? Because, even after stopping the workouts, I am maintaining a very good nutritional diet. But still, why have I lost my weight and muscle? Please answer me in detail.

Thanks,
Ravi

May 03, 2013

Adrian Bryant

you've answered your own question so depending on how long of a lay off from working out with weights your muscles will atrophy from disuse

May 04, 2013

cobra

I work out 5 days/week, I also scuba dive, soccer, and softball.
monday- a.m cardio 3miles - p.m chest
tuesday- p.m biceps/triceps
wed- a.m cardio 1.5 miles - p.m scuba diving
thurs- p.m back
friday - a.m circuit training - p.m shoulder triceps
sat - a.m legs and soccer - afternoon softball
sunday - back
how does my workout plan look?
5'9 weight was 185 dec and now im about 175 at night. 170 morning.. trying to cut fat. My ab workout is 5 days week Monday and Friday 4 sets of 5 workout and tuesday- thursday 2sets of 5 workouts..seeing very good progress other than lower part of abs not showing but im working on it..i count my macros i eat about 250g protein, 100-150 carbs, and try to get 85g of fat per day eating about 2000 calories..
any advice on how my workout and diet looks would be great and does it look like im on target to reach my goal and %?
My current measurements are neck calves and arms 16.5 inches, chest 43 in, forearms 13in, ab circum 32inch.
Thank you

April 26, 2013

Adrian Bryant

what is your goal? to lose fat or is to build lots of muscle OR are you trying to get ripped by losing lots of fat while maintaining or gaining a little muscle

April 26, 2013

cobra

I want to be ripped by losing as much body fat as i can while still trying to gain muscle.

Thanks for replying!

April 29, 2013

Adrian Bryant

then go here

April 29, 2013

Daniel Hoefer

Hi,

I want to get rid of my man boobs. I´m 1,80m, 22 years and not obese,
I´m rather thin and weigh around 73 kg. I´m a little owerwhelmed with all this information and would be thankful for any suggestion. I don´t have sports equipment at home, except for two dumbbells, a rubber band and a barbell, so body weight training would surely also be an option.

Again, I would be thankful for every suggestion from a pro, since I finally want to look good for summer.

Cheers, Dan

May 02, 2013


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