Need some help on gaining muscle mass..
Been working out daily for ~1/2 yr and haven't had any notable changes in weight or visible size. I'm 6'1 170lbs, and have all the definition in the world, but could certainly improve with muscle mass.
All I take is protein, I eat 6 small (relatively healthy) meals a day, but am somewhat lost on what else I should/could do to improve muscle mass gain.

I'm comfortable taking supplements, my body is done growing. So I'm interested in advice towards supplements as well as some direction on what I can change in my daily habits that will help make the difference.

Much appreciation for all the brotein bro-ness being bro'd my way.

Looks solid....but make sure you do 10 sets of calf raises and leg curls.

Hey there. Here is what you need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

meh, i wana do jumping rope (heard it's pretty good for fat loss) how many time/session and How exactly should i do it for fat lost? thanks

Hey raynor

im on that maintenance diet plan u gave me

2300 cals , 200 prot, 170 carbs, 80 fats

and

im actually losing weight on it lol (very strange, considering i was stalled on 2000 cals with keto)

and size it seems

and today i feel sick


does this mean that i should increase my cals?

if so, how much cals should i take in then? thanks

This post was edited by KramerFtw on Apr 18 2011 09:51am

whats a good food weight scale to buy, and what do you currently use?

This post was edited by MegaVovaN on Apr 18 2011 11:15am

Any cardiovascular activity is good - you want to strive for 30-60 minutes per day of any exercise to help promote fat loss.

First of all, what do you mean you feel sick? As in the flu? or something else? Explain please.

Secondly, that is normal to continue losing body fat with a lot of exercise and a maintenance routine. You can bump your calories up another 200 per day.

the BEST one by far is:

Kitrics Digital Nutrition Label Scale Model 122

They make it in a variety of colors. You can pick one up on eebay for around $20-$30 shipped.

I bought mine for around $25 and it has served me well for quite a long time. It's digital and also includes nutritional data for items, so it calculates the fat/protein/carbs/cals etc. along with the weight. Amazing scale, extremely sensitive and accurate - can also weigh mail if you need to.

do you take a notebook to the gym?

day 1 of logging EVERYTHING lol