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Anonymous
>>348818 The second I read this I knew your number one problem. Honestly, you're doing too much cardiovascular activity. For your height I would suggest adding about 500 calories per day/week until you reach about 5000 calories per day. (i.e. week 1 - 500+. week 2 - 1000+, etc...) Increase your protein intake to a minimum of 200g/day and never take more than 50g of protein per hour. Make this change slowly over a month or two.
Next, you more than likely need to change your weight lifting rep/set counts. Keep in mind that if you lift a weight so heavy that you can only lift it once, that will be your baseline 100%. Now, 50% and below (works out to approximately 18 reps until failure) will do almost nothing but cardiovascular improvements. 70% (12 reps until failure approximately) and below will cause sarcoplasmic tears that will make you more toned and endured. 70% and above will make myofibril tears that will give you the bulk you want. Shift your workout rep/sets to fit with this mentality. i.e., Instead of starting with a weight that you can do 20 reps with, bump it up so that you do a pyramid set of 12,10,8 and 6 reps.
The core principles that make a difference here are protein, calories and the magnitude of the weight you're lifting. Change all three and you will see a massive change.
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