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2

When you look at building more lean muscle mass you must remember the fundamental rules of hypertrophy, which I feel is sometimes forgotten among everything else going on within your training program. There are 3 really key fundamentals which all go towards building muscle: Increased Tension To illicit a hypertrophic response you need to stimulate the ...


1

As JJosaur pointed out, this meal is around 520 calories. However, this number is utterly useless unless we know more about you. What do you weigh, do you exercise? if so, what do you do? how often? how old are you, how much sleep do you get? you get the point. Although he mentions that you should eat protein, which you definitely should if your goal is ...


1

edit: Now we are getting somewhere! Lets break it down (credit: myfitnesspal/reddit) before I show you your meal, I added your targets at the bottom of the breakdown. I used the information provided, slammed it into iifym.com which is pretty well established as a good way to inform dieting and I got the following macro breakdown: I chose the options I ...


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your weight is only a matter of calories (as shown by medical research and basic thermodynamics). the amount of fat, carbs, sugar and protein are irrelevant. every 3000 calories is approximately 1 lb. the average person burns 10 * weight (in lbs). at 121 lbs (55kg) you would burn 1210 Calories per day just sitting there. any exercise will detract from that. ...


1

Your diet is like 85% carbs. I mean yeah you can gain weight like that, but it's just fat and bloat. From your diet, I take it that you're indian. Indian cuisine(it's a big country, I know) is generally terrible for your health since it's carb-based either on rice or some kind of bread(like chapati, as you eat quite a bit of). Your protein intake is slim to ...


7

Let's break it down. Credit:myfitnesspal & reddit This is bad for a whole host of reasons: Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though. Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is ...


4

To insinuate that after such a short time doing weights with very minor resistance that your are now "big" could be construed as insulting to people who would hack off a limb to put a inch on our arms/legs/chest/back within that timeframe. As correctly pointed out, you have a "pump". This happens in a major way during exercise and lasts afterwards to some ...


6

Your muscles haven't gotten any bigger, they are slightly swollen (or "pumped") after your workout, because of inflammation. This is a standard response of your body to this new challenge you are throwing at it. If you keep training, at some point this effect will last only few hours after working out, if at all. Because your body would have adapted and ...


4

TL/DR: You must change your goals and mindset so that you can gain lean weight in sustainable manner - longterm. If you gain 7kg in one month, it will be either mostly water retention (bloating) or fat. Fat can not be converted to muscle. Any fat gained will make it harder to gain muscle by worsening your insulin resistance. One meal of 1600kcal is not ...


0

Well, BMI is based on weight and height. and since you can't really increase height, you need to gain weight as you say. You also say in a "healthy" way, I'm going to assume this means max muscle gain with minimal to no fat increase. Depending on your fitness history, this will determine how "quick" the weight gain is. For example, if you haven't weight ...


3

For anyone actually wanting to do that workout None of these answers are correct when applied to the workout linked above. The bodybuilding.com email response is also wrong when applied to this workout, I assume they have given a generic answer on what 5 x 3,2,1 means but it has nothing to do with the workout linked. The workout calls for five sets of 3,2,...



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