File :-(, x, )
Anonymous
sup /fit/, I was just wondering how important a good night's sleep is when trying to build muscle mass/lose fat. I've been working out for a while now, and I watch what I eat. I am, admittedly, like 10 times stronger than I was a year ago, but I've seen almost no muscle mass increase. Could this possibly be related to the 4 hours of sleep I get per night or is it just my poor genetics (or a combination of the two)?

pic related, as it's me before I started working out. My bicep does look less like a mass of skin now, but my camera phone won't send pictures anymore and my bitch of a sister won't let me use her digital camera.
>> Anonymous
When training to gain strength and mass, you generally need to get at least 6 hours of sleep a night. About 8 is optimal.
>> Anonymous
I mostly try to eat a mix of high-protein foods with a mix of fruits/vegetables/salads. I usually only eat three times a day. I just have waffles for breakfast as I wake up with about 25min to get to class, and lunch is some shitty health food my school makes. Dinner tends to be some sort of meat with either a smoothie or several fruits/vegetables.

My workout routine is probably the main part. I know it needs an improvement but there is only one gym in town and it's a small, one room (maybe 15' x 15') community center room.

Day 1: Chest, Arms, Abs (Incline press, bicep curls, crunches and situps)
Day 2: Legs, Back (Squats, Deadlift)
Day 3: Cardio (Running)
Day 4: Rest

Rinse and repeat.
>> Guil
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml

Honestly you don't have to follow this guide or buy the mass supplements but you can get good diet ideas, workout routines made for skinny guys and if you can afford it you can see what supplements you SHOULD buy to get the most out of your money through results.
>> Anonymous
that's a sad arm
>> Anonymous
Did you gain any weight what so ever? Describe your workouts in more detail.

How many calories did you eat a day?
>> Anonymous
Do as much weight as you can for 4-8 reps. If you cannot feel your muscles hurting do more sets irrespective of what day it is. Conversely if your muscles hurt rest them. Cardio ideally would be every day. Having weights immediately available to you, as in 2 feet away from your computer/tv, makes this much easier.
>> Anonymous
geez, you must have real bad genetics, the last year i exercised very unregular and my arm is double your size, sucks to be you OP
>> Guil
>>20428
Theres plenty of hardgainers around, similar to theres plenty useless posts around. (hint)
>> Anonymous
>>20429

i dont see what you did there...
>> Guil
>>20434
:(
>> BOwen !i7E4yRzZEQ
>>20428
I feel OP's pain, though. I wish I had gotten my fucking grandfather's genes when it comes to physique...guy was a god damn truck, and never worked out a day in his life. I sadly take after my dad...very lean, and have to work a fuckton to put any weight on. People who just naturally have 16" arms piss me the hell off.

tl;dr I'm a whiny bitch.