Re: My Cardio/Lean Workout Plan..
Your calories are too low. Way too low to build muscle and in fact are probably losing some at this point. I'd say aim for around 2000, make sure you're getting 1g protein per pound of body weight each day and eat small meals every 2-3 hours. Drinking a protein shake DURING exercise inst necessary. Just drink water. Have a piece of fruit before and have the shake afterward (with some carbohydrates in the shake). That will help you build some muscle and start muscle recovery quickly. To build up muscle you'll need to train with resistance. Presses, flyes, rows, pushups, pullups, squats, crunches... just make sure you're hitting every muscle group and allow at least 24-48 hours rest between sessions working the same muscle group. You should try to use a weight that you can do maybe 8-10 reps with, and not easy reps. The last ones should be a struggle, but not to the point that your form is compromised.
Keep your body lean, your blood clean and your mind sharp. -Rollins
Last edited by Naxis; 09-21-2005 at 09:41 AM.