& with friends

To gain muscle mass & gain weight...

Fill in the form below by selecting if you're male or female, typing in your weight, age, height & your activity level before starting this plan and then... Click "Tell me how to gain muscle" and Remember... Follow the basic workout plan to build bigger muscles

Male Female
Your height:	Feet Inches
Your weight:	pounds
Your age:	years
Activity level:

To Gain Muscle Mass...

Eat -to- calories a day by eating 6 times a day so... You'll eat smaller -to- calorie meals every 2½-to-3½ hours and...
Make sure you also Eat -to- grams of protein in each of your 6 meals to build muscle and...
Eat only a variety of these fat burning foods and avoid these bad foods and See the best foods & supplements to build muscle fast and...
Every time you gain 5-to-10 pounds... Start over and do the mass gain calculator again and...

Here's Your Basic workout plan to Build Bigger Muscles fast...

Monday Mornings

Do 7-to-10 Super Sets of 3-to-5 reps of ONLY 1 exercise from Group A and Group B using moderate-to-heavy weights and rest 3-to-5 minutes between each Super Set.

Group A

Group B

What are *Super Sets?: A super set is 2 exercises performed back-to-back with no rest between exercises so in your Monday morning workouts for example... You'll be doing super sets where you'll do 3-to-5 reps of Trap-Bar DeadLift from Group A followed immediately by you doing 3-to-5 reps of Bench Press from Group B.

I still don't understand? - Show me an example of a Monday Morning Workout

Monday Evenings

Do 7 Super Sets of 5-to-10 reps of the same exercises you did from Group A and Group B on Monday Morning using moderate weights and rest 2-to-4 minutes between each Super Set so on Monday Evenings...

On Your First Super Set - You are going to start off using 60% of the weight you used on your last Super Set for Monday Morning by doing 5-to-10 reps and each set you're going to increase the weight, reps or both so for example...

If your last Super Set of Monday Morning was a Trap bar DeadLift with 200 pounds and a Bench Press of 125 pounds... Your first Super Set on Monday Evening would be a Trap bar Deadlift of 120 pounds and a Bench press of 75 pounds and...

To figure how much weight to start off with... Take a calculator and multiply the weight you used on your last set for Monday Morning by .6

I still don't understand? - Show me an example of a Monday Evening Workout

Fast muscle building tip: Make sure you keep a log of how many reps & and the amount of weight you used in each Superset so you can know when to increase the weight and/or reps to help you build muscle faster.

I don't understand - tell me how keeping a log builds muscle faster

This is why you need to keep a training log...

If you don't keep a log - You won't be able to progress and build bigger muscles so for example...

If you bench press 85 pounds for 5 reps every Monday - You would probably build some muscle and get some definition at first but...

If you wanted to build even bigger muscles and get more definition - You would have to do something different to make your weight lifting workouts more intense and you can do that by doing more reps or adding more weight (and it's better to try to do more weight for bigger muscles) so think about it this way...

If you keep doing the same thing over & over (..like bench pressing 85 pounds for 5 reps every week) - you're going to keep getting the same results and to get better results - You'll need to do something different and...

When you keep a log book of how many reps you're doing & and the amount of weight you used - You'll know exactly what to do to make your weight lifting workouts more intense to build muscle faster so for example...

Let's say you start off the first week doing 5 sets 5 reps of 85 pounds with bench presses...
The next week you would want to make it more intense by doing 5 sets of 4-to-5 reps with 90 pounds and the week after that...
You want to do 5 sets of 3-to-5 reps with 95-to-105 pounds and to build muscle even faster...

Instead waiting until next week to do more weight or reps - You can start increasing the weight and reps within the workout from set-to-set (just make sure write everything down in your log book) so for example...

Your first week bench press workout may look something like this...

Set 1: 85 pounds for 5 reps
Set 2: 90 pounds for 5 reps
Set 3: 95 pounds for 4-to-5 reps
Set 4: 100 pounds for 3-to-5 reps
Set 5: 105 pounds for 3-to-5 reps

And you would write this all down in your log book and then before your next bench press workout the next week...

You'll look at your log book to see what you did last week so you'll know exactly what to do to make your next bench press workout more intense so you can build muscle faster so for example - Your 2nd week bench press workout may look like this...

Set 1: 90 pounds for 5 reps
Set 2: 95 pounds for 5 reps
Set 3: 100 pounds for 4-to-5 reps
Set 4: 105 pounds for 3-to-5 reps
Set 5: 110 pounds for 3-to-5 reps

So make sure you keep a log and write down the amount of reps & weight you used in your muscle building workouts to burn muscle faster (DO not try to remember and keep in your head!)

Click to hide why you need to keep a training log

Thursday Mornings

Do 7-to-10 Super Sets of 3-to-5 reps of ONLY 1 exercise from Group A & Group B using moderate to heavy weights and rest 3-to-5 minutes between each Super Set BUT... Don't do the same exercises you did on Monday Morning from Groups A & B

Group A

Group B

I still don't understand? - Show me an example of a Thursday Morning Workout

Thursday Evenings

Almost the same as your Monday Evening workout except this time you are not doing the same exercises you did Monday evening but you are doing the same exercises you did Thursday Morning

I still don't understand? - Show me an example of a Thursday Evening Workout

If you're not gaining muscle mass or...

If you're not happy with your mass gaining results...

You simply need to eat more by adding 250-to-500 calories to your daily calorie total and just keep adjusting & experimenting with your daily calorie total until you get the desired results so for example...

If you're not gaining any weight eating 2000 calories a day divided by you eating 6 meals...

You need to start eating 2500 calories a day divided by you eating 6 meals and if you still can't gain mass off of that...
You'll need to eat 2750-to-3000 calories a day divided by 6 meals and...
You would keep experimenting like this (making changes weekly) until you start gaining weight and...

To quickly lose the fat you gained & Keep the muscle mass you gained on this program...

Go on this fat loss plan here to lose any extra fat you put on & to keep the muscle mass you gain After you've gotten the muscle-weight gaining results you want.

diet plan so your friends can gain muscle

Responses to "How To gain muscle mass"

will

One really isnt better than the other for building muscle but off topic...

Squats are better for sports than smith squats

Adrian Bryant | 06.28.09 - 5:57 pm

Whats the difference between the smith machine squat and the regular barbell squat?

Is one more better than the other?

I heard that squats build muscle really fast in the lower body and I was thinking of using a smith machine to prevent lower back injuries.

will | 06.28.09 - 1:32 pm

Felipe

you can use your own workouts but make sure you are doing mainly compound exercises and using heavier weights

Adrian Bryant | 06.24.09 - 9:05 pm

I have a couple questions... im a pretty scrawny dude, been working out for about 2 years, just now taking it serious. im 20 and i weigh about 130-135.

i decided to follow your twice-a-week plan, and i was wondering if i can use my workout routines e.g. TUESDAY-Chest + Triceps
THURSDAY-Back + Biceps
or should i stick to the workouts you have in groups A and B?

Also, if i could have some more examples of good meals, that would be great. i have a basic meal plan, but its really hard to find good examples online.
Thanks a bunch!

Felipe | 06.24.09 - 1:09 am

Nick

600 cal meal example...

1 cup of oatmeal = 300 calories
2 scoops of protein = 200-to-240 calories & 50g protein
10-to-20 almonds = 100 calories

Adrian Bryant | 06.09.09 - 8:05 pm

Hey Adrain! Can you give me an example of a meal plan or two based around 550-600 calories and 40-50gm of protein for each meal? Thanks.

Nick | 06.08.09 - 2:37 pm

adam

No - Do not do the Morn & evening workouts back-to-back.

Just alternate and do a Morn. workout on Monday and do an evening workout THurs.

Adrian Bryant | 06.09.09 - 9:43 am

i dont have regular access to a gym for the morning workouts and dont have room to keep equipment at home,does it matter if i do both morning and evening workouts one after the other in the evening,if not is there a way around this problem?

adam | 06.08.09 - 2:25 pm

brenda,

Running helps but it's best you go here for bigger calves and to keep getting bigger muscles...

keep eating protein and you want to try to get stronger each workout you do by lifting heavier weights and/or doing more reps.

Adrian Bryant | 06.03.09 - 5:35 pm

I have been heading for the gym to gain muscle mass. I have gained 3kg of muscle mass! However, my muscles stop growing after a while. What is wrong? Should I eat protein supplements?Increase the number of sets I do for each weight lifting exercise? Or just merely increase the weights? Thanks

And yes! Will running help to gain calf muscle? If yes, how many rounds should I run each time? How many days in a week? Thanks;D

brenda | Homepage | 06.02.09 - 11:57 am

unknown,

Yes - it's possbile and more likely you will lower fat while gaining muscles and this is even more likely if you are a beginner and remember...

if you are unhappy with the fat gain then cut back on the calories and any fat you gain...

You can lose it with NowLoss.com/15

Adrian Bryant | 05.23.09 - 6:46 pm

is it possible to lower your fat %? Af first my fat % was about 16 %. But then I gained like 8lbs and it went up to about 19%. Then i gained another 7lbs and my fat % went down to 18%.

I used your body fat% calculator.

My stomach doesn't look like it lost some fat since the gain though.

unknown | 05.23.09 - 1:32 pm

LA

To keep fat gain minimal - eat the low end amount of calories the mass gain calculator gives you so for example...

If it says eat 2000-to-3000 calories - eat 2000 calories and if you want to...

On tues and thurs you can add an extra interval workout (see nowloss.com/i) to prevent fat gain

Adrian Bryant | 05.17.09 - 11:16 am

In the process of building muscle mass will you also put on a little fat? if so is there any way to avoid it? thanks

LA | 05.16.09 - 9:50 pm

Denis,

Yes it's possbile to gain that much muscle in 6 months if you're a newbie on this program

Adrian Bryant | 05.09.09 - 6:18 pm

I am planning to start this workout when I reach 10% body fat. According to your caclulator I am at 15% body fat. Does it matter at what % I start?

Could I start the Ryan Reynolds workout and still gain my desired muscle gain of 20 lbs in 6 months.

Denis | 05.09.09 - 10:49 am

Miki

You could but there's really no need since your arms get a good enough workout already with this plan

Adrian

Is it possible to do some bicep and tricep workouts in this routine?

Thank you very much for all this info.

Miki | 05.09.09 - 10:45 am

Brian,

If only mornings are available or if you can only workout once a day then...

Do only the Monday & THursday morning workouts.

Working out with weights 4 times a week using the compound exercises I have listed in this workout will be too much not allowing your body time to rest and grow

Adrian Bryant | 05.04.09 - 5:23 pm

Thank you for the info. I currently work out Monday, Tuesday, Thursday and Friday and rest on Wednesday or do cardio. I do the same workouts on Monday and Friday and the same on Tuesday and Thursday. But, I am only able to work out in the mornings. Since you do the same workout twice in a day - should I do same work out on Monday and Tuesday in mornings and then do the same work out on Thursday and Friday in the mornings? What's the best scenariou if only mornings are available?
Thanks
Brian

briand | 05.04.09 - 2:45 pm

bozno09,

Every week is fine but you do want to switch every 4 weeks at least and i would at least do the SAME exercise for 2 weeks in a row before switching and YES...

Incline benches are ok

Adrian Bryant | 05.03.09 - 10:09 pm

Once I choose my excercises for Monday and Thursday, am I supposed to keep doing those same excercise for certain amount of time and then swith to new excercises or can I do different excercises ever week?

One more thing, can I do incline bench press as well?

bozno09@yahoo.com | 05.03.09 - 10:43 am

scott,

You're doing okay - what little fat you gain during your muscle mass gaining phase can be lost by using NowLoss.com/15

Adrian Bryant | 05.01.09 - 9:53 am

so far I gained 6.8 lbs of muscle and 5.2 grams of fat(from body fat% calculator). Am I gaining too much fat?

Should I just gain weight(until I reach my goal) and then lose my last 10 pounds of fat?

Or should I lower the amount of fat and carbs I eat daily?

scott | 04.29.09 - 3:48 pm

doug,

NO

if you can't do squats - do deadlifts

Adrian Bryant | 04.19.09 - 7:54 am

can i do weighted squat jumps with heavy dumbells instead of barbell squats?

Would i still get the same results?

doug | 04.18.09 - 12:31 pm

kenny,

YES - your calorie meals include most drinks except water

Adrian Bryant | 04.11.09 - 9:10 pm

this is kind of a dumb question but does calorie meals also include drinks?

kenny | 04.10.09 - 6:28 pm

anonymous,

Doing lighter weights hits your muscles with a different rep range to also help stimulate growth but...

Although most of your muscle growth will be from the use of heavy weights and low reps - it's best to cover all bases and include a workout with higher reps and lower reps plus...

Using moderate weights / high reps will help you get a good "pump" or more water forced into the muscle which leads to bigger muscles.

Adrian Bryant | 04.11.09 - 9:10 pm

just wondering, what does doing light to moderate weights in the evenings do after doing moderate to heavy weights in the morning?

anonymous | 04.10.09 - 5:19 pm

alexander,

It doesn't matter really for this mass gaining program but I would wait 1-2 hours after I ate breakfast

Adrian Bryant | 04.09.09 - 10:29 pm

do you do the morning workouts before breakfast or after?

alexander | 04.09.09 - 4:51 pm

chris,

YES - you can do power cleans with dumbbells

YES - you build muscle with mod-to-heavy weights and light weight do very little to building muscle

NO - sub deadlifts with things like Power Cleans, Trap-Bar DeadLift, High Pulls or Squats

Adrian Bryant | 04.09.09 - 10:29 pm

can i do the power clean with dumbells instead of a barbell?

Would i still build muscle if i did moderate to heavy weights?

One more question. And can i substitute the deadlift with leg curls?

chris | 04.08.09 - 6:38 pm

unknown,

Not really - getting bigger muscles is more about increasing your weight + eating more

ADRIAN BRYANT | 03.15.09 - 1:51 pm

will doing super sets of the bigger bicep and dip workout get me bigger muscles faster than increasing the weight the following week every week?

unknown | 03.13.09 - 8:18 pm

jonathan,

NO - you really need at least 1 day of rest between these intense workouts

ADRIAN BRYANT | 02.27.09 - 12:56 pm

Can i do the workouts on saturday and sunday instead of mon and thurs???

asin is it ok to do both days in a row.......because my memebershipp restricts me from going after 4 on weekdays??

thanks again for all your help

jonathan | 02.27.09 - 11:55 am

Pub,

Only eat stuff at NowLoss.com/199

Doing 2 workouts a week using only compound exercises is all you need to do to focus on getting bigger.

Moderate-to-heavy weights + more rest days = bigger muscle and...

Doing single muscle movements with light weights for high reps = toning or temporary muscle pump

Adrian Bryant | 02.20.09 - 3:43 pm

Thanks a lot.

ive just starting the workout and i used to focus on a muscle group a day in the gym for 4 days a week, but now its just 2 a week, will this still make me bigger?? so i look thicker and wider body-wise.

Can i eat like chocoloate and pizzas and currys??? or are they too fatty or too many calories??

thanks

Pub | 02.19.09 - 12:03 am

Hey, Adrian, this is one of the better calculators I've seen! The other ones all showed me too few calories at the end*. I'm having superb results with a four day split right now, but, the nutritional aspect of this is perfect for me. Great job.

* (Different things work for different people, I guess)

SneakyWho_am_i | 02.16.09 - 4:59 am

Pub,

People will definitely notice a differnce after 5 months and..

There's no need to do ab workouts because you won't develop a "visible six pack" while gaining mass anyway and...

Only do light long duraton cardio like 45-to-90 minutes of modeate pace walking

Adrian Bryant | 02.16.09 - 7:24 pm

Hi Adrian
Im 5ft 10, 150 pounds.I was wondering for a slim guy how long would it take to become quite big with your workout?
So how much would i change in size if i followed your exact workout for 5 months?
Also how much abs work could i do inbetween monday and thursday, and would cardio be any good?

thanks again for helping Pub

Pub | 02.15.09 - 10:53 pm

Alright, thanks Adrian.

Pimp | 02.14.09 - 2:53 pm

Pimp,

NO!

Your muscles grow at rest so only do twice a week as outlined in the plan here

ADRIAN BRYANT | 02.13.09 - 7:21 pm

Adrian, can i do these exercises day after day to increase the rate at which my muscles grow? If not, how many times should I do this workout to quickly gain muscle mass?

Pimp | 02.13.09 - 3:42 pm

#44

Luis,

It's best that you Change up your exercises every 4 weeks

Adrian Bryant | 02.03.09 - 7:07 pm

#43

Thanks for the quick support Adrian. One more question, can I do the same 4 exercises week after week? Or is it best to continue mixing it up?

Thanks in advance, Adrian.

Luis | 02.03.09 - 2:55 pm

#42

Luis,

If you're asking if you can do the Morning and evening workouts 5 hours apart then - YEs you can do that

Adrian Bryant | 02.03.09 - 11:12 am

#41

Adrian, is it possible to do these exercises within say 5 hours of each other?

Luis | 02.02.09 - 9:00 pm

#40

Jeremiah,

You don't need to do nothing between monday and thursday and YES -

you can do extra ab work if you wish

Adrian Bryant | 01.31.09 - 6:16 pm

#39

Hey Adrian, thanks for all the help you're giving! I was just wondering what I should be doing in between Mondays / Thursdays, I'm extremely dedicated to gaining mass and have already started dieting right according to the guidelines. I recently finished up cross country so my days are free, and I'm free to finally gain weight!

Would it be okay to work on abs / core on the offdays ??

Jeremiah | 01.31.09 - 2:28 pm

#38

babyluv_kiddy,

Go here to gain mass in buts & thighs

Adrian Bryant | 01.26.09 - 4:55 pm

#37

im a 18 year old girl and have a V shape figure..nowadays i;m working hard to lose weight in my abs,arms and shoulders.
but the problem is i have small buts and thighs i want to gain mass in butts and thighs..can u suggest me an easy way???

babyluv_kiddy@yahoo.com | 01.25.09 - 11:02 pm

#36

frank,

You gain mass/muscle from eating LOTS MORE of the right foods and burning fat comes from Eating less and cardio so...

The protein in your case with the muscle gain diet you're on is going to build mass more.

Adrian Bryant | 01.12.09 - 6:57 pm

#35

hey i am 20 yrs old and weigh around 128 pounds and m 5 feet 6. i use the six star muscle protein shake which is a anabolic protein formula...i dont wanna loose no fat cos i barely have some of it and i just wanna built up more mass ...so is the six star protein burning my fat or is it just helpin me gain mass...??

frank | 01.12.09 - 1:52 am

#34

Drill Sgt,

YES - you can use my methods to help you pack on 30 pounds of mass

Adrian Bryant | 01.09.09 - 11:31 pm

#33

I want to gain weight can I use your methods to gain weight I currently weigh 150 lbs and want to gain 30 pounds of muscle. at 150 I have good body size 13 inch arms 38 chest I would like to gain 5 inches on my arms and 10 on chest. I want to gain weight but also be as flexible as I am now I train soldiers and want to keep my ablity to bring soldiers to there knees during physical training

Drill Sgt | 01.09.09 - 11:14 pm

#32

Lucas.

Go here to see how to Do handstand pushups for bigger, wider & stronger shoulders

Adrian Bryant | 12.13.08 - 8:38 pm

#31

Hello,

Right i have very narrow/round shoulder. They make me look very weak and unmansuline. Is they any particular way to stimuate the deltiods growth inparticular, and is the shoulder the only area i have to work on to get that very manly V shape torso. I also have wide hips which dont help the situation of my uppper body being bigger. Thanks.

Lucas | 12.13.08 - 1:43 pm

#30

crystal,

if you do this diet plan here while + doing body sculpting exercises...

you'll gain muscle weight and maybe some fat that'll make you not look so anorexic.

Adrian Bryant | 12.11.08 - 5:28 pm

#29

im 5'9 female and weigh 107lbs...what factual advice could you give me to gain weight to look healthy and not as if i were anorexic?

crystal | 12.10.08 - 6:56 am

#28

Josh,

Go here to lose man boobs

Adrian Bryant | 12.07.08 - 6:35 pm

#27

Hey

Im 17, 6ft1, 175lb

I have really narrow shoulders.
I dont have much fat on my stomach any more but i have theses terrible moobs (man breasts). Being 17 image is quite important, and i really want to get in shape for myself and my girlfriend. Can anyone give me any tip,exercises, routines to do? it would very helpful. would cardio be better or just weights?

Josh | 12.07.08 - 1:51 pm

#26

please help,

Do the Jessica Biel workour for a bigger rounder butt

Adrian Bryant | 10.13.08 - 3:26 pm

#25

im a 20yr old female skinny with no butt..no hips, i want hips.. what exercises can i do for a big rounder butt

please help | 10.13.08 - 2:29 pm

#24

JJ Nguyen,

Doing heavy cardio may prevent your muscles from recovering & growing to it's fullest potential

Adrian Bryant | 09.18.08 - 11:05 am

#23

Hey Adrian,

Is it true that if you do muscle building work outs on the same day you do heavy cardio (running), it will have a negative affect on your muscle growth?

JJ Nguyen | 09.17.08 - 7:29 pm

#22

Greg,

Hill sprints are good for fat burning & leg muscle building and Other Manly cardio exercises help you burn fat & build muscle and as for your stamina...

You'll just have to take it easy at first until you've gotten into shape

Adrian Bryant | 08.28.08 - 6:44 pm

#21

I am weight training for 20-30 a day for 7 days a week.
After my workout i use 1(4 oz) scoop of whey protein by six star muscle and then I take 2 scoops (12 0z) of creatine. I can feel my biceps getting bigger by the day. What I am getting at is, is it healthy? I am never sore. I weigh 198lbs. The strongest muscles on me are my arms. I have alot of belly and leg fat.
Is there something i can use to strengthen my legs and something that can help my heart at the same time? I try my best at cardio but I get about 2 mins and I feel like I am about to pass out!
Do stairs help? I run up and down stairs and jog around my yard and even bike.
Should I wear thick clothing so I will sweat more as long as i keep hydrated?
TThanks for taking time for my questions!!

Greg | 08.26.08 - 2:17 pm

#20

Katie,

Any brand of whey protein will help you burn fat and gain muscle

Adrian Bryant | 08.19.08 - 9:08 am

#19

Hi! What protein shake product would you recommend for woman? I want to lose body fat and gain muscle mass..

Thank You

Katie | 08.18.08 - 9:02 pm /div>

#18

thanks for taking the time to reply adrian!

maximus | 08.08.08 - 9:06 am

#17

maximus,

Look at The 7 best muscle building foods & supplements to eat for more advice on that

Adrian Bryant | 08.07.08 - 7:45 pm

#16

any tips on how should i take whey protein and creatine?

thank you. you are doing a good job helping people.

maximus | 08.07.08 - 7:54 am

#15

viridiana,

Squats & leg pressing are the exercises you need to do and Here's the muscle building foods

Adrian bryant | 07.07.08 - 7:33 pm

#14

how can i build muscle on my thighs to make them big.but i dont know the helthy foods of building muscle.

viridiana | 07.07.08 - 3:09 pm

#13

Bryan,

As far as strength goes... These upper body exercises here will help with that and when you do these exercises make sure you do 3-to-8 reps with moderate-to-heavy weights to build strength and...

To lose fat while building muscle - See how to do manly cardio and do manly cardio 2-to-3x a week

Adrian bryant | 07.07.08 - 7:31 pm

#12

I'm 15 years old, 183 lbs and about 5'7". If I were to ask some one how much I weigh they actually say i look about 150. This is surprising to me as I am not muscular. I play football and my main goal is too gain strength, lose fat and replace it with muscle, and become more consistent on the field.
Thanks Adrian

Bryan | 07.06.08 - 8:12 pm

#11

Thanks, I'm a man.

Anonymous | 07.02.08 - 4:06 pm

#10

Anonymous

You can get bigger by doing the plan on this page here and Are you a man or woman?

Adrian Bryant | 07.01.08 - 4:03 pm

I'm 5'6. and 99 pounds. Very skinny and short in stamina. Any advice?

Anonymous | 06.30.08 - 3:54 pm

jjcbag,

There's a lot of things other than running you can do like...

ellitical - no pressure on knees
Swimming - may help your knees get better
Bike
Hand bike

Consult your doctor first to see if doing this is okay

Adrian bryant | 05.14.08 - 8:54 am

I am 31 y/o and weight 240 lbs. I have had 2 seperate knee operations. Since having these I have gain alot of weight and now I am trying to lose the weight and still maintain some of my size. I have a large build with being 6'. What can I do to get back into shape without havin to due alot of running.

jjcbag | 05.13.08 - 12:32 pm

jdioni73,

The simple answer is just to do more "manly cardio"

You basically want to do workouts that build and or maintain the muscle you have while burning that ab fat.

For example you can do hill sprints to lose totla bodyfat while maintaining and/ot building bigger leg muscles

Adrian Bryant | 04.05.08 - 9:41 pm

I am 23, 5'10 about 175-180. About a year ago i was 10 to 15 lbs lighter and had cut abs, but i started to eat more calories (all the right foods) in order to put on more muscle mass. In doing so, i have re-developed a small layer of fat over my abs. How can i get rid of this without losing any of the new mass thats been gained?

TThanks a lot.

jjdioni73 | 04.05.08 - 2:48 pm

jgtidd_dc,

Basically...

You need to eat the right amount of calories Did you use the muscle mass gain calculator here?

Get in plenty of protein to build muscle - see the best foods for building muscle and... See how to increase your testosterone naturally for bigger muscles and finally...

You need to lift heavier weights for 6-8 sets using 3-5 reps and you can see all the muscle building exercises here:

i hope this helps and you're welcome to contact me anytime you need help.

Adrian Bryant | 04.02.08 - 6:53 am

I'm a 30yr old male, 6'2" 145 lbs. I want to gain wt. and muscle mass. How can I do that? I have a BMI of 18% and very low body fat. Any info would be greatly appreciated. Thanks.

jgtidd_dc | 04.01.08 - 9:18 pm

amasch_27,

Are you very muscular already? What's your current bodyfat percentage now?

Your body may be very well proportioned making your waist look slim - Do you have broad shoulders, wide back, and wide muscular hips? - this will all give you a v-shape look making your waist look slim

Adrian bryant | 03.18.08 - 4:31 pm

HI, I want to broaden my mid section as it is very slim...I am a guy any idea on how to do that?

amasch_27 |03.17.08 - 6:15 pm

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