Diet Plan For Weight Loss And Muscle Gain

Donna asks…

I want to build SOME muscle.?

Right, bare with me as I will provide a fair amount of details regarding my workout/weight to heIp you respond :) First of all I’m 18.
So I want to build some muscle. I can’t stress the “some” part enough. I weigh about 10 Stone 12Ibs and I’m around 5’9 in height and have been going to the gym 3 times a week (not perfectly consistent) for about 5-6 months. At first I went for weight loss as I noticed I was getting chubby. (around 13 stone 5Ibs). Now that I have achieved this I’m really eager to build a semi-muscular physique.
On tuesdays I work on Biceps/Chest with a 10 min run and row sesh
Fridays are Legs/Abs again with the cardio routine
And Sundays are triceps and back once again with the cardio
I take a protein shake during each session and workout all together for around 50 mins to an hour excluding cardio.
My goal is to have a toned body. I understand there is a major difference between toning up and building muscle but Im 18 and really only wanting a toned body that shows I’ve been working out, nothing over the top like 6 inch biceps, but kinda built. As it stands I don’t have a great amount of muscle to showcase but Im not sure which path to take (i.e get on a strict diet weight gain plan or focus on more light toning work) Im really confused and its stressing me as I feel like Im doing incorrect routines for my personal goal that are getting me nowhere.
As for my diet, I eat fairly healthily (sticking to 3 meals of average foods…..breakfast= weetabix, Lunch=toast or cheese sandwich, and supper= anything really……fish or soup, home made things like macaroni cheese, past bakes, all that type of stuff. I also understand the concept of eating 5-6 small meals a day but to be honest, I don’t want to change my diet too drastically and be constantly looking at the clock to see when its time to eat. Its too stressful. When I’m hungry, I eat and its not shit or junk. I never snack either.

So all I’m saying is that I’m an average teen who wants to look like he goes to the gym and have a pretty good body. (semi-toned abs, defined upper body, that sort of thing) :)

Please help and I’m sorry for the long winded post but this has been eating away at me for weeks (pun intended xD
Thanks :)

admin answers:

You need to lift weights 4-5 days a week
40-60 mins a session

eat alot more proteins and carbs

do 4-5 different exercises per muscle
4 sets each

mon chest
tue biceps triceps
wed back
thur shoulders
fri legs

Powered by Yahoo! Answers

Bookmark the permalink.

Comments are closed.