Hi,

I've recently bought a home multi gym to get into some kind of physical shape after having to suffer a string of mild illness' during my teenage years. I'm currently 22, just under six foot and weigh 132lbs - general illness and health issues caused me to drop down from the 156lbs from when I was 18 (although this was more flab than muscle)

I feel better for the loss of fat but I'd like to have a better tone and bulk of muscle on my body to take my weight up again - recent years have left me a little frail, especially on shoulders, arms and chest.

For the last two months basically I have been doing steady shoulder presses, thigh extensions, palm presses, uptight rows and bent arm pec excercises. I feel I'm now gradually getting there although I ache like hell due to the condition I was in to begin with. I'm getting a gradual muscle build up on my thighs and calf areas, while my chest has also expanded only slightly but it's visable to see(something I'd never really worked out before as for some reason I struggle with strength in my shoulders and chest area) I'm currently managing about 30 mins workout every evening although I feel I should be stepping it up now.

One thing I'm still unsure about is my diet, I've never really gone into it before but how much does protein help in going towards muscle build up when excersising and has anyone got any good diet tips for someone my height / circumstances?

I don't exactly want to be a huge mass of bulked muscle, just be able to fill out clothes well (losing all the weight and been ill has been a nightmare wardrobe wise all my life)

thanks for any advise



[This message has been edited by Deacon27 (edited 09-09-2003).]

For gaining mass, I've found that the big 3 lifts are most effective: Dead lifts, Squats, and bench press. If you are excessively sore from working out, you might want to scale back a little bit and allow your muscles more time to recover. Also protein is absolutely essential for muscle development. I would suggest that you take in around 150g to 200g of protein a day. I use protein supplements to get a little extra each day. Good luck.

-N

I agree. Take in at least 150g of protein per day. Try to make as much of it from "animal source" as you can (tuna, chicken, etc.)- Protein are the building blocks of your muscles, and of life on this planet. Getting enough protein to turn your efforts into lean tissue is very important!

Zinc is a mineral which plays a role in formation of protein in the body and assists in growth and maintenence of all tissues. Enough zinc is very important. Too much zinc can suppress copper and calcium absorption. Make sure you're getting the RDA of 15mg per day at the very least.

magnesium is also involved in energy metabolism and protein synthesis. while most people don't consume the RDA of magnesium, it's uncommon to be defficient and supplements should not be taken unless there is a condition warranting it.

I don't beleive in too many supplements but creatine is a good way to add bulk. HMB is also a super supplement for a short term kick (a month). Both are considered safe and are scientifically justified. If your joints are in pain, you should take glucosamine.

Also l-glutamine is a non-essential amino acid that your body produces, but it can be depleted under stress. if you're still experiencing illness, this could cause glutamine depletion. when i was burned in a fire i wish i knew to take glutamine during my recovery.

Aside from supplements (which i beleive should be kept to a minimum), the diet thing is pretty obvious. You need the essential fatty acids (omega-3, omega-6, and a bit of omega-9), protein (of course), and your "five servings" of fruits and vegetables-- if you can. In this you should be adding variety-- and inevitably you'll take in the antioxidants, vitamins, minerals, etc. that you need. Beans usually have some goodies hiding in them, too (don't forget beans!). You should remember to eat enough salmon or else take flaxseed oil to get your omega-3's-- the importance of these fatty acids is often overlooked. Also steak is a staple for anyone bulking as it packs in a lot of calories and protein.

These topics should be considered by anyone looking to add lean tissue- not just the 300 pound meathead. hope this helps.

[This message has been edited by stabmaster (edited 09-10-2003).]