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REDSHOES2011's Photo REDSHOES2011 SparkPoints: (35,936)
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11/12/11 2:46 A

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Eat extremely lean, dump suppliments and eat real protein ( if I wanted to be I would be a powerlifter but no interest), lift progressively heavy as possible keeping good form and move those 10,000 steps every single day of the week..

Edited by: REDSHOES2011 at: 11/12/2011 (02:47)
Fitness is a battle, welcome to the frontline.
Suit up and fight for your life. War is war, no matter what front your fighting..
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DIVEGODDESS's Photo DIVEGODDESS Posts: 578,968
11/9/11 7:22 P

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I gained 14 lbs of lean mass in 3 months. I ate a surplus of 1000 calories, did no cardio the first month and alternated pyramid and reverse pyramid. I drank water with 5 grams of BCAA's during my workout, and a protein shake with 5 more grams of BCAA's and 33 grams of carbs (dextrose) after the workout. I was on 60% Carbs, 25% Protein, 15% fat. I think the diet is really important if you want to gain muscle. You have to eat a surplus and you can't be afraid of eating more, but keeping it clean made me not gain fat. I ate a lot of bananas and avocados. This worked for me but it doesn't mean it'll work for everyone else.


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BOBINVA's Photo BOBINVA SparkPoints: (88,930)
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9/25/11 9:35 P

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I usually do a reverse pyramid and lift the heaviest I can for 12, then add to heaviest for 8, add and 4, add and 2. If I have a spotter I will do negatives. Assisted lift up and slow down. I will focus on a specific area a day and rotate through over the week so I do not overwork a muscle group and give the muscle fibers time to heal. I usully work opposing muscle groups as well. That means chest and back. Shoulders and lats, biceps and triceps etc.
After the workout I will have whey protein powder and water.

Bob


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PIXIESTIX6669's Photo PIXIESTIX6669 SparkPoints: (26,239)
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9/25/11 5:06 P

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Heaviest weights you can handle...2 sets, 6 reps to start...when u can do 10 reps, increase weight, and go back to 6 reps...



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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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9/25/11 10:57 A

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Eat clean and train like a Son of a Gun!

Nancy Anne

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816JIMMIE's Photo 816JIMMIE Posts: 1,316
9/24/11 11:48 P

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What do you do when you want to build muscle fast?

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