To gain the mass you want and weight in muscle. You must do low reps, big weights in the gym, and really squeeze those muscles. After workout you need a protein that will digest fast and repair the worn out muscles, so id say whey protein. When sleeping you lose muscle, and you lose nutrients after not eating throughout the entire night, so some soy protein is nice. Alot of milk, and meat (chicken is cheap and good). Eat alot, but healthy food ofcourse. Add some peanut butter, chocolate milk (with whey protein), and jn the morning a biiiiig breakfast. After such a long time wihout eating you need a fast protein source, so take whey protein. Remember, correct protein in the right timing, healthy foods, in big amounts, big breakfast, and low reps-heavy weights (squeezing those muscles) at the gym. Whey protein-digested in 20-30 minutes (after workouts) Soy protein (takes several hours to digest) good while you sleep.
1 year ago
Last edited at 9:44AM on 12/14/2012
You have to increase the amount of calories you eat in a day, but do it healthy with extra protein shakes or bars, nuts, and extra whole grain turkey sandwich, stuff that's healthy. Don't start eating big macs all the time, cuz they you will just be fat and slow. Also keep weight training and doing cardo so your extra calories don't turn to fat, they turn to muscle, and you will build muscle.
1 year ago
Last edited at 9:59AM on 12/14/2012
If you live near any college stadiums running up bleachers...is one of the best ways to gain explosiveness and speed...its a hard workout and you can actually make it even harder by skipping, bleachers, and sprinting halfway, up. I did this in berkeley for a while and you can feel the difference in your lower body right away. like the same day. you should't smoke to...i was smoking. and it was like the worst thing you could do as a runner