Quoting Post Archived Topic: It will not be bumped to the top of the forum. Topic Muscle Gain Membername   Not a member? Sign Up Free (takes 20 seconds) Password   Forgotten your password? Post Font: Verdana Arial Black Georgia Comic Sans Impact   Size: Tiny Normal Big Huge   Color: Default Dark Red Red Orange Brown Green Olive Cyan Blue Dark Blue Indigo Black [ Check Spelling ] [ Post Preview ] [ LiveTags ] Quote: from [m]Uniq0ne[/m] at 5:29 pm on Oct. 2, 2008[quote]You need protein, that is the main building blocks for muscle without it, you aren't going to get any muscle mass. So eats foods that are high in protein. And 2nd step is a high calorie diet.[/quote] FAQ Keyword Search: Post Options Favorites Manager Notify me of new replies to this topic by email Notify me of new replies to this topic by private message Original Post nonconformer789 Posted at 5:24 pm on Oct. 2, 2008 Hey guys, any tips on gaining muscle, I'm starting to work with weights minday and yeah just curious.  I'm a female, I'm not looking to get ripped, I just need to gain some weight.

Replies erolimo Posted at 10:57 am on Oct. 3, 2008 Quote: from carnage44 at 3:43 am on Oct. 3, 2008 One gram of protein per body pound a day...get it from natural sources such as chicken, tuna, lean turkey, and some fish like tilapia.   To gain muscle, you must have an excess of calories, so shoot for 500 or so above your maintenance every day. (If you need 2500 to maintain your weight, consume 3000)   Don't forget the good fats like peanut butter, olive oil, almonds, etc.   Carbs such as brown rice and oatmeal will be optimal as well.   Good luck.   Work out 3 days a week to start doing full body workouts. When you get more experienced, you can begin splitting body parts. Go for compound movements like bench press, squat and dead lift.   Listen to what he says + rest properly. Here's a sample workout I have found for you: http://www.personalfitnessprogram.com/pages/fittips/fullbody.html But I strongly suggest you seeing a professional trainer to plan for a workout routine according to your needs and metabolism. If you do not know what you are doing and not doing everything correctly, it will be a total failure. carnage44 Posted at 5:43 pm on Oct. 2, 2008 One gram of protein per body pound a day...get it from natural sources such as chicken, tuna, lean turkey, and some fish like tilapia. To gain muscle, you must have an excess of calories, so shoot for 500 or so above your maintenance every day. (If you need 2500 to maintain your weight, consume 3000) Don't forget the good fats like peanut butter, olive oil, almonds, etc. Carbs such as brown rice and oatmeal will be optimal as well. Good luck. Work out 3 days a week to start doing full body workouts. When you get more experienced, you can begin splitting body parts. Go for compound movements like bench press, squat and dead lift. wboarder7teen Posted at 5:42 pm on Oct. 2, 2008 i would say alternate between light weights and heavier weights, but nothing too heavy. and run lets say... a mile about one- twice, twice at most mixed with some sprint work-outs on other days. and more protein nonconformer789 Posted at 5:36 pm on Oct. 2, 2008 Like 10lbs Molfsontan Posted at 5:31 pm on Oct. 2, 2008 Moar protein Uniq0ne Posted at 5:29 pm on Oct. 2, 2008 You need protein, that is the main building blocks for muscle without it, you aren't going to get any muscle mass. So eats foods that are high in protein. And 2nd step is a high calorie diet. hI jAMES Posted at 5:25 pm on Oct. 2, 2008 If you run a good bit, you'll gain muscle and weight. Everlongx Posted at 5:25 pm on Oct. 2, 2008 Define gain some weight. Anyway, you should just use some light weights. You can find everything you need at the local gym. All 8 previous replies displayed.