I am around 175 and have 7% body fat. I am 18 years old... I want to be around 200-210 with same or less body fat... i am a very active person but i dont lift weights or anything... So what is the best way to put on 20 -30 pounds of muscle?
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175 7% bodyfat
- Thread starter Logicalwizard
- Start date
I am around 175 and have 7% body fat. I am 18 years old... I want to be around 200-210 with same or less body fat... i am a very active person but i dont lift weights or anything... So what is the best way to put on 20 -30 pounds of muscle?
1. Proper diet and adapt to feed back.
2. Proper weight training and being aggressive with progression, and being consistent in training.
3. Maintain this for 1 to 2 years (possibly more, time can vary per person)--dependent on starting point (like being new to weight training, gains come faster. Not so new, slower.)
4. Building " a lot" of naturally clean and quality muscle tissue for one training consistently, takes years......not months. The rate (or how much per year) can depend however with personal variables involved.
Wish you the best,
Chillen
Last edited:
Lol Boh, clearly not the advice he was looking for.
Getting back on point, dude gaining mass also means gaining a bit of fat. You can't gain 100% lean muscle as I've said 50 times before, but I'll keep saying it again. After you pack on some weight, you will have to do a fat burning routine to cut down.
How ever, there are two basic things. One, is your training. If you're not lifting, you will not be growing. Concentrate on these 3 aspects.
1. Constantly varying your workouts. Your workout routine should change every 3 weeks to keep your body guessing and active.
2. Load progression. If you are lifting the same ***** every week, how do you expect to grow? Pack on more weight slowly but surely.
3. Quality over Quantity. Self explanatory... Don't sacrifice reps for quality. A good, concentrated lift of 7 reps will beat out a jerky 9 rep set any day!
And then your nutrition. 6 meals a day, lean clean meats along with an insane amount of fruits and high-water content veggies to keep your body's natural detox mode up to par. If you cant eat alot, try taking shots of olive oil. One shot of olive oil = ~300 super-clean calories!
Getting back on point, dude gaining mass also means gaining a bit of fat. You can't gain 100% lean muscle as I've said 50 times before, but I'll keep saying it again. After you pack on some weight, you will have to do a fat burning routine to cut down.
How ever, there are two basic things. One, is your training. If you're not lifting, you will not be growing. Concentrate on these 3 aspects.
1. Constantly varying your workouts. Your workout routine should change every 3 weeks to keep your body guessing and active.
2. Load progression. If you are lifting the same ***** every week, how do you expect to grow? Pack on more weight slowly but surely.
3. Quality over Quantity. Self explanatory... Don't sacrifice reps for quality. A good, concentrated lift of 7 reps will beat out a jerky 9 rep set any day!
And then your nutrition. 6 meals a day, lean clean meats along with an insane amount of fruits and high-water content veggies to keep your body's natural detox mode up to par. If you cant eat alot, try taking shots of olive oil. One shot of olive oil = ~300 super-clean calories!