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Anonymous
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
>> Anonymous
squat, benchpress and deadlift.
rapidsearch starting strength.
eat protein like an alligator.
>> Anonymous
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.
>> Anonymous
>>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?
>> Guil
>>65274
For you, 1g per pound would do it. I imagine you're about 140?
>> Anonymous
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.
>> Anonymous
>>65286
i think 1 to 2 is to put on mass not to maintain it
>> Anonymous
>>65284
>>65286

Yeah, 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?
>> Anonymous
>>65292
If 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.
>> Guil
>>65292
Uhm 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.
>> Anonymous
>>65294
>>65299

Alright, that sounds doable. Thanks, guys.