Muscle building?
by Craig on Monday, July 12th, 2010 | 9 Comments
So i reached my goal weight, but i don’t like how my shoulders and arms look (skinny), so i would like to build some muscle, not much, maybe an inch. can i do that by eating my maintance level calories.
Thanks 
You might want to add a little extra protein, as your goal is to build some more muscle mass (in your delts and arms.
And to build the muscles, you’re going to have to exercise them. Try E-Z Curl bar curls for your biceps; close grip bench presses and tricep pushdowns for your tris.(triceps make up approx. 2/3rds of your arm, so don’t over do the biceps!)
For your shoulders, I’d recommend dumbell seated presses, front raises, and reverse flys on the pec deck. (or bent over raises if you don’t have access to a pec deck.) This will hit all 3 heads on the delts. You also might want to so some dumbell shrugs for your traps, to get a balanced look on your upper body.
Good luck.
lift weights while eating maintenance calories. if you notice you still are losing weight add in a few protein shakes throughout the day
Well if you do an arm and a shoulder workout once a week.
Eat more protein
5 – 6 meals a day protein enriched.
try multipower protein drinks they help me.
drinking half every 2 hours.
should be able to pick up in any gnc or holland and barret
or a local gym
Being a personal trainer and in the gym every single day I see so many people doing so many things wrong. Then you see these same people getting discouraged because the results aren’t following. So I’m going to discuss a very important key to getting extreme muscle growth without the use of drugs. When it comes to bodybuilding or any other type of training with lean muscle mass and losing weight being the end result you, need to know to eat healthy. Consume a little more protein (meat) than usual. Drink a lot of water. Cut out all carbonated beverages, Coke, that stuff. Water is the best drink for you. It cleans out bodily toxins. Eat fruit daily, and veggies of course, fruit just tastes better ha-ha. But vegetables are important too. Work out helps but losing weight and gaining muscle are about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined result in that ab figures you’re looking for. When you work out don’t do the same routine work out everyday. Alternate between 3 days and do different things each of the three days. Like Monday do crunches, Tuesday sit ups, Wednesday go for a run. Then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Breakfast is the most important meal of the day. It gets you going. Eggs, bacon, milk, orange juice. Those sorts of thing are a good morning start to BREAK the FAST from the dinner meal until the morning. Just combine eating healthy with work out and you should see results in the first few days.
The key is a healthy diet full of protein…and anaeroic, muscle-building exercises (i.e. upper-body weight lifting). Don’t forget to drink plenty of water and/or other sports drinks to replace the sodium you’ll loose in your sweat. Here’s a great website to help you with dieting ideas: http://ezinearticles.com/?Diet-Plan-for-Building-Muscle-Mass&id=449078
Good luck to you!
Fit pro and owner of Functional In-home Training here. You need to eat a tiny bit more calories than you are maintaining. When I say tiny I mean 50 more calories than you are burning on the days you work out. I recommend drinking half a protien shake after your workout to start off. Also if you want to gain muscle make sure your reps are nice and slow. 4 seconds down one second hold and two seconds up. also at least four sets on each exersice each muscle group once a week and long rest periods betwen sets.
When you pack muscle you pack fat.
Its very hard not to.
The more "cut" the better. Beefing up and looking like the hulk can actually hurt your heart from the stress.
Trust me I know. Now I have to watch what I eat and how much!
If your skinny…the best way to get "bigger" is to eat, eat , eat and eat even more.
Do no more work than you have too, then when your feeling all groggy an outta shape and can see a double chin. Thats when you work off the fat. The fat will burn, the muscle will grow. And the two will meet half way.
My brother is 6ft 1 and like 180 lbs…he wants to bulk and cant…Ive told him the secret….he just refuses to let himself get fat..
Now fat people on the other hand , dont need to lift weights, they need cardio.
seems a bit illogical
eating your maintannence level of calories will only maintain what you have
to grow you need more
pretty simple concept
try adding cretin and liver capsples and plenty eggs and milk