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afipunk
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Joined: 19 Sep 2004
Posts: 25
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 Posted: 10/17/04 - 22:27 Post subject: Muscle Mass
I'm a pretty thin guy. more so now since running as become a crutail part to my workout. My body fat is somewhere around the 10 to 15% area. Not too bad. I can even see my abs pretty well. It's very nice. I'm still kinda thin though. I have a more muscular look sure, but I want to get bigger. Not huge like "The Rock" but more like Tobey Maguire in Spider-Man. So kinda of a stealthy buff. You might look kinda small but you have good muscle mass. Right now I'm 6'2" and weight around 160 pounds. I am hoping to be in the 170 (which is where I was before I started dropping body fat) to the 180's. Any suggestions on how to build muscle mass quickly? I mean if you can drop two pounds of fat a week you should be able to gain muscle right? I also heard that 10 pounds of lean mass a year is considered a bid acheivment. So whatever insights you have would be great to hear.
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TriBob
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Joined: 29 Aug 2002
Posts: 5771
Location: Lost in Transition
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Posted: 10/18/04 - 08:09 Post subject:
Not sure what you mean by quickly. I think this will be a two part answer.
First, add some resistance or weight training. Here is a program for endurance athletes.
Secondly, make sure you are getting enough protein. Even endurance athletes need a fair amount of protien to help rebuild muscle.
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sonnylax
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Joined: 30 Sep 2003
Posts: 2942
Location: Living in a lollipop and unicorn world
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Posted: 10/18/04 - 14:26 Post subject:
1. EXRX.net is a good site for developing a personal weight training workout. I change up my plan every 6 weeks or so and I've seen nice results over the last year.
2. You have to eat and eat alot if you want to gain weight. If you are running and weight lifting, you are burning tons of calories and your metobolism is sky high. Eat 5 - 6 smaller meals each day with lots of protein. Shoot for 1 - 1.5 grams of protein per pound of body weight each day distributed among these meals. You probably need to eat some protein or take a protein shake before bedtime to make sure your body doesn't destroy muscle overnight.
Eating more (and eating when you aren't hungry) is counterintuitive when you have recently lost weight, but its a necessary evil if you truly want to add muscle mass.
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