In order to put on lean body mass (e.g., muscle mass) you need to ensure your testosterone and growth hormone levels are optimal. You can push heavy weights ad nauseam but it will, for the most part, be wasted effort unless your hormone levels are at optimal levels. Here are some tips to follow and abide by in order to allow your body to be in the most anabolic state to put on muscle mass:
How much: The recommendation varies from 15 to 18 calories per pound bodyweight. To ensure you're eating enough calories be sure to eat about every 3 hours. Doing this will maintain your blood sugar levels as well as stoke your metabolic rate so that your body does not go into "starvation" mode--hoarding whatever calories it gets and storing them as fat! Instead, by eating regularly throughout the day, you will be "feeding" your hungry muscles.
How much: The recommendation varies from 1.5 to 2 g per pound bodyweight.
How much: The recommendation varies from 2.5 to 3 g per pound bodyweight.
How much: The recommendation is 0.5 g per pound of bodyweight.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.