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?
November 29th, 2010 at 5:58 am
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.
November 29th, 2010 at 6:23 am
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