I’m a 23 year old male in pretty good physical shape. I exercise 5 days a week, lifting weights 3 of those days, and have been doing this for the past 3 years.
I’m trying to build muscle, but not look like I’m beefy, so I’m guessing it would be lean muscle, as well as lose some weight off my belly (I recently discovered a liking for beer).
Right now this is what my routine is like…
Monday, Wednesday, Friday:
120 pushups throughout the day
Workout for 45 minutes on my home gym machine
Walk about 4 miles
Tuesday, Thursday:
120 pushups throughout the day
Run 5 miles
I do this routine for 2 weeks out of the month, and then for the other 2 weeks I switch from the home gym to dumbells and weight bench.
As for protein, I get about 100-200 g a day from food and from whey supplement. I weigh about 160lbs.
Any advice on how to build more muscle effectively?
I’ve been doing this routine for about a year now and I kinda wish I had better results by now. Supplements? More Protein?
I eat extremely healthy. I’m vegetarian (don’t worry, I make sure I get all the vitamins and minerals I need), I get about 5 servings of fruit a day, 5 servings of vegetables, I drink about 2 quarts of water, I stay away from simple carbs, don’t really eat pasta….
I’m 5’11, 160 lbs.
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more protien and more work out just add 30 more mins to each work out each day it’ll work
Your body is probably use to that routine. Try mixing it up a bit and adding some new things. See if that helps.
Sounds like you’re exercising a WHOLE lot! But, what are you eating? I know, I’m a big beer fan too. But unless you put down the Buds and spuds (potatos and other carbs) you won’t look as buff as you could. Try to make your meals protein, veggies, fruit, and lite dairy. Of course that’s not to say you can’t have noodles, rice or pasta now and again. Just moderate the quantities. And if you can stand it, go for lite beer. Coors Lite is the official beer of my health plan!
do some dips to help your triceps more and start doing some ab workouts. Get lots of protein in your system within one hour after your workout. That’s helped me a lot. Lift heavier weights and less reps for bigger muscle. Sounds like you’re working out a little too much. You have to let your muscles relax for 24-36 hours. when doing the pushups, do them as fast as you can. Don’t do 20 pushups leave for 10 minutes and do 20 more, then after an hour do 20 more. try to rest only 30 seconds to a minute.
Chances are you’re burning off too many calories. 100-200g of protein a day is good enough. But if you burn too many calories, your protein will end up being burned along with them.
It would be good to know:
-your height
-estimated calorie intake per day to give you an accurate analysis of what your problem may be.
Also the amounts that:
-you can curl
-your bench press.
Also the amount of gains you used to get in the past compared to now.