<p>Protein powder/weight training will do the trick. also mix in some cardio if u wanna loose fat.</p>
<p>btw corroborator, 60 miles a week is ****ing insane!!!!!!!!</p>
<p>You will find the answers to all of your questions at wannabebigforums.com</p>
<p>I based my workout on their #1 routine last August and progressively used more free weights. While my weight is only slightly more than what it used to be, my visible muscle mass is noticeably greater.</p>
<p>I would say a good workout routine would be Monday, Tuesday, Thursday, Friday for a 4 day thing, working a different muscle group each day (legs would be best on Tuesday or Friday). eating a lot of healthy food is good, but the fact is you will gain both muscle and fat. and most importantly, drink TONS of water throughout each day. you should always be carrying around your water bottle with you, as like 90% of your muscle mass is water.... as for the 4-6 reps versus the 8-10 reps, it really depends on how long you want to stay in the gym, as the lower reps would require more sets, thus more time to rest btw sets (typically 3 minutes)..but for any set, set the weight so that you would not be able to do any more after your goal of 6 or 10 or whatever # you set. you'll get a good feeling of your muscles spasming constantly after a hard workout</p>
<p>Lol, this is beginning to look like a thread from bb.com. I wouldn't be surprise if we get into low GI vs high GI pwo shake, volume vs. heavy weights...</p>
<p>thanks evrybody for being so helpful, everyone has another opinion, but I will use something from everything</p>
<p>lol what'd be interesting to know is how many of us on here actually post there (bb.com) too.</p>
<p>i'll be the first, i do!</p>
<p>If your just starting to work out doing a split routine (back and bi one day and chest and tri the other) is a bad idea. In fact it is impossible to fully isolate any one muscle group and therefore a full upper body workout one day and legs the next is your best route. Furthermore doing a split routine if your just starting to work out and are skinny will result in short and tight muscles which would end up making you look weird. Eating healthy and properly (protein an hour before and after workout) is the best way to achieve optimal results. Cardio would also lower the mass you build so if your only concern is getting bigger than don't do cardio however neglecting it is not good for your heart.</p>
<p>Some tidbits(sp?):</p>
<p>Try not to do back and legs on consecutive days (or rather, don't do squats and deadlifts on consecutive days).</p>
<p>Eat a meal or shake 30-60 min preworkout for energy during your workout, and after your workout (or within 10-15 minutes of your workout's end), immediately drink a shake consisting of more carbs than proteins since what you really need at this point is the carbs to replenish your glycogen stores.</p>
<p>Regardless of how you weight train, try to keep it under 45-60 minutes.</p>
<p>Always warm up by doing some activity to get your body temperature up, then stretch the muscles your'll be working on (never stretch a cold muscle), workout, then restretch those muscles, and cool down.</p>
<p>I would not do a muscle (like shoulders) more than twice a week. Shoulders, Chest/Triceps, Upper Back/Biceps, and Legs are four muscle groups you should focus on. Either have a day for each group or do each group twice a week and do two each day. Also, Core (Stomach and Lower Back) should be done 3-4 times a week.</p>
<p>Like everyone else has said, you need to eat lots of protein. You get protein in meat or eggs. Low fat is better. I would say eat 2-3 grams of protein for each Kg of body weight you WANT to have, I.e. if you want to weigh 60 kilos, eat 150 or so grams of protein per day.</p>
<p>if i went to gym 4 times a week and lifted the smallest weights, i'd get twice as buff in 2-3 weeks and i'm and girl, hehe -- don't worry you'll see the results</p>
<p>make sure you go to the gym as least once every 72 hours -- it takes approximately that long to start losing muscles you have built up if you don't stress those muscles again</p>
<p>fat does not convert to muscle -- there are essential amino acids that body cannot make -- these cannot come from any of the precursors involved in the fat metabolism and therefore have to be eaten to be incorporated into growing muscle tissue</p>
<p>That isn't true, going to the gym on a routine is much better. For example twice a week, 3 times a week but always on the same days and schedule. You won't lose the muscle you have built as long as you eat right.</p>
<p>As for deadlifts and squats...those are both leg excersises (quads and hams).</p>
<p>thanks kihyle,,,is it reall true you got results after 3 weeks:D??....because about 3weeks im at the beach in florida...so i hope it is true:D...thanks everybody, lets bring it on!</p>
<p>"As for deadlifts and squats...those are both leg excersises (quads and hams)."</p>
<p>Deadlifts works your lower back more. Unless you do stiff-legged deadlifts, in which case, you'll then work your hams more.</p>