File :-(, x, )
time to get more muscle Anonymous
recently went from 205 down to 185 within a few weeks after changing my diet and running a few miles 3 times a week , and now want to gain it back in muscle.
being 6'2, a martial artist, and working out alot, im naturally strong and defined,but id like a little more muscle strength.

so what advice can you give?
>> Anonymous
ok this is what you do ....................................................................................................
..................................................................................... lift big heavy things alot
>> Anonymous
>>92118
been doing that... nothing new.

got any workouts i could try or diet tips on gaining more muscle mass?
>> Anonymous
If you want strength, lower the amount of reps you do per set, and start going for 3 rep maxes, or 90% 1 rep maxes.
>> Anonymous
>>92121

Sorry bud, but it's next to impossible to gain mass without a significant calorie surplus in your daily intake.

This means heavy lifting, lotsa food, lotsa sleep.

Bulking up "clean" IS possible, but your gains are likely going to be so painfully slow that you'll only frustrate yourself.

It's more efficient to bulk up, then when you've reached your intended amount of mass, start cutting from there with tons of cardio and a low-carb diet.

Otherwise, consult a personal trainer that will better identify with your body type/needs.
>> CrossFitter !!B/qKSvIDE0V
Chug olive oil. Start with 2 tablespoons a day, or you'll crap your pants, but you can work up to 8oz daily. That's 1700 calories.

Also, squat, clean, weighted pull-up, and bench 1-3RM's. You don't need many sets of that to get muscle growth started.