Suggestions for Building muscle in a middle aged fitbguys

13nicholas
13nicholas Posts: 154 Member
edited January 4 in Fitness and Exercise
I've completed both p90x plans and have done some running as well. I really want to bulk up a bit. Any good advice?

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Lift heavier, eat more, run less


    tumblr_lzkbulsELT1qhpkwoo1_400.gif

    h/t to Mesha
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Set your calories to around 500 over TDEE, consume at least 1g protein/lb. of bodyweight, reduce the cardio and start lifting weights. Here's a great, basic routine:

    http://forum.bodybuilding.com/showthread.php?t=4195843

    Gaining muscle mass requires a caloric excess, and some degree of fat gain will come along with the muscle gain. You could instead try a recomp by eating right at TDEE/maintenance, but the muscle gains will be slower/more difficult.
  • 13nicholas
    13nicholas Posts: 154 Member
    The fat gain is a tough bargain. Choices!
  • kinkofit
    kinkofit Posts: 10 Member
    I very much agree with high protein intake. My goal has always been to eat at least 1 gram of protein per lb of you GOAL weight. I run a lot, but the protein intake keeps me pretty muscular for my size.
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