Quote (IngloriousOne @ Feb 4 2012 07:48am)
Honestly? I don't have much muscle mass at all. I'm skinny, but with a little belly ((Abs do not show.)) I could probably curl about 25lbs 20 times in one hand, if that gives you an idea on how my arms are now.
You need to bulk up a LITTLE bit then...here is my moderate plan:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=3799976544 day upper/lower split for maintenance and moderation
As far as your diet goes....try
As for diet - you will need a solid bulking diet with proper supplementation to accomplish this.
You will want to take in approximately 20x your bodyweight in calories. So if you weighed 150 lbs, you would want to take in approx 3,000 calories.
You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.
So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.
A sample meal plan for you would be:
Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts