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Gain Mass: Mario
To gain mass:

If you're skinnier, you don't really have to watch calories, it's quite the opposite. Eat 4-5 high calorie/carbohydrate meals a day if you can

Sugar's okay once in a while, but too much of it can make you gain fat.

Take in protein every day. There are some studies that show you have to eat your weight in grams of protein (so 155 lbs=155 grams). This is incorrect, take in only a percentage of your body weight, essentially 50-60%.

Once lifting weights, do a 5x5 program. That means doing five sets(the number of times you completely perform the excersize) by five reps(The number of times you lift the bar and bring it back down). This should be done with each excersize.

For example:

Bench Press-
Lie flat on the bench, lift the bar from the bench, bring it down to your chest, then back up.
Do that five times, then rest. That's one set. Now do the same thing four more times.
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>> Mario
If you're trying to lose weight and gain muscle:

Still, eat 4-5 meals a day, but very low fat low carb(not too low, maybe around 5-10 grams) but high protein. The protein ensures you will stay full for a longer period and retain the muscle you've worked to get.

Foods to eat are fish, vegetables, nuts, and whole grain breads and cereals
>> Anonymous
>>83237This is incorrect, take in only a percentage of your body weight, essentially 50-60%.

Not really. 60% is quite low and if you used 80% i would give you that. but studies show that performance athletes successfully use 0.8 g of protein per lbs of bodyweight. weight liters would definitely need more than that
>> Anonymous
That's a good way to gain mass. But i think that the trainee should favor compound exercises for mass gain.