How much should i eat to gain muscle mass?

I want to gain muscle mass but i don’t know how much i should eat. I play soccer 3 days a week for a total of about 6-7 hours. I also work out with 15 pound dumbbells for about 25-30 minutes, 3-4 days a week. Can someone please tell me how much i should eat for muscle mass and how i should change my workout routine?

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2 Responses to “How much should i eat to gain muscle mass?”

  1. jeffach said:

    eat lots of protein rich foods and complex carbs

    any meats
    nuts
    natural peanu tbutter
    oatmeal
    brown rice
    eggs
    cottage cheese

    but your not gunna get a very good workout with only one set of dumbbells . Your gunna need a variety of weights, and ideally some sort of weight bench. You wanna do 8-12 reps per set, 3-4 sets pr exercise, with as heavy as weights as possible.

  2. health guide said:

    find your basic metabolic rate and eat at least that much… maybe up it by 500 calories per day. Try and get about 1 gram of protein per pound of body weight per day… form all sources.

    Here is a BMI calculator http://www.bmi-calculator.net/bmr-calculator/

    Here is a whey protein site http://www.buybulkwhey.com/

    On the workouts, the best are the mike mentzer heavy duty training programs. Here are a bunch of his workouts and video seminars on youtube.

    http://www.youtube.com/results?search_query=mike+mentzer+heavy+duty&search_type=&aq=2&oq=mike+mentzer+h




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