Hey, /fit/.I'm 6'3" and have the mixed blessing of being naturally very lanky (see pic). I'd like to sort of "flesh things out" with more muscle definition. I did a little work at the gym all last summer, which improved things somewhat, although I haven't been regularly since then. These days, though, I have a lot more free time.I'm wondering, given my body type, what should I do to achieve a more filled-out look? Most of the advice here is directed towards larger people who want to lose weight, which is the opposite of my problem
squat, benchpress and deadlift.rapidsearch starting strength.eat protein like an alligator.
buy a tub of protein powder and down 1000 calories worth every day. when you lift do only 5 reps per set, and max out the weight every time.
>>65276>eat protein like an alligator.Could you be more specific? Like, is there an optimum amount in grams per workout I should be taking in?
>>65274For you, 1g per pound would do it. I imagine you're about 140?
like>>65279said, buy a pot of whey isolate and make a shake after workout.Your body can absorb more protein in the first half hour afterwards.About 30 grams protein per shake.You need 1 to 2 grams protein per lbs bodyweight per day to maintain your muscles.That means: fish, meat, whey, soy or any other protein source you can find.
>>65286i think 1 to 2 is to put on mass not to maintain it
>>65284>>65286Yeah, I'm 144. I have a egg white-based powder that's 120 calories and 23g of protein per serving. Are you saying I should down 6 of these per day to match my body weight?
>>65292If you really want to. But that's expensive and gets bland after a while.Instead gulp one shake after workout and whenever you feel like and for the rest of the day, eat steak, fish, drink milk, eggs, etc.
>>65292Uhm no. At most you should have two shakes a day, and even that is a lot. Maybe one a day because you'll get sick of them otherwise. Two on workout days I guess.What you can do is put in 1.5 scoops to get 35g or so. Two of those a day is 70g. Leaving 74 to go. This is if you mix it with water and not milk.A chicken breast + some rice is like 30g. If you have a glass of milk thats another 8 I think. That could be dinner.Breakfast could be 4 eggs and some bacon or something, which is like another 35g.It's not too hard at all to hit 144g of protein a day. I didn't even really count lunch. Two shakes, one a couple hours before breakfast or a couple hours after and one a couple hours before dinner or a couple hours after are your "filler" meals.
>>65294>>65299Alright, that sounds doable. Thanks, guys.