Gaining Lean Muscle Weight

[Matt Posa]

Hi and thank you in advance for answering my questions. I am 33, 5'4" and weigh 117 lbs. I am trying to build lean body muscle and have a very hard time putting weight on. What kind of diet & workout including cardio would you advise for me. I need to get to 132 lbs and maintain my tone and keep my cardio up. I am currently using the beast anobolic activator (3 x's a day) cytopro protein powder (after workout) and dymatize dymalean. (time released low carb, low fat meal replacement shake 2's a day morning and night) and I eat TONS of tuna! Please advise!!!! :?

[italionstallionl]

first of all not gaining weight=you are not eating enough. i know it might seem like you are eating a house, but if you arent gaining weight, then it isnt enough.

do you keep track of your daily calories, fat, protein, and carbs? if not i advise you to do this. if you do, start out by adding 500 calories to your diet a day and see if you gain anything after a week. if not add another 250 to that, keep checking, if no gains, keep upping food intake.

i would say if you are trying to gain you dont really need to worry about getting a low carb mrp, you might want to check into something else like: San's infusion, cytosport's muscle milk, eas myoplex deluxe-or original

how often do you weight train, and what is your split like?

i understand you dont want to put on fat, but limit the cardio, trust me, if you are lifting hard enough fat gain will be very minimal, if at all.

as far as supps go, you have the protein situation covered, definitely get a multi vitamin-if you arent already taking one, consider creatine-imo cee is the best, fish oil is another supp that you might want to consider-there are many benifits to taking this.

if you want to post what a typical day looks like as far as food intake that would be helpful for us to critique.

finally, dont get discouraged, it is going to take time, and like i said before, the most important thing is to eat a lot

[Matt Posa]

My typical day is:Breakfast between 9 to 10a.m. (cereal). 10:30 to 11a.m. ensure=350 calories. 50 carbs, 10g's protein+36g"s protein supplement. 12:15 (the beast anabolic activator)50 carbs.12:30 lift.after workout take the beast , 44g"s protein, 50 carbs. 4:15, eat and drink another ensure and mprotein. 6 to 7 p.m. I eat dinner(lots of carbs, 44g"s protein for a total of 800 to 1000 cals. 8 to 9 I take the beast, and 30 minutes before bed another 44g"s protein. My question is this: Do I lift Monday & Tuesday with Wednesday off then hit the bags Thursday, Friday and grow Sat and SUn? or do I hit the bags on Mon, Tues and rest wen then then thurs, fri lift? How many times a week should I do abs? Should I load 110 carbs befor and after a workout for recovery? What do you recommend? I eat 160 grams of protein a day, 200 carbs, 20 g;s of fat and 2000 to 2500 calories a day. Should I do 3 sets of 6 reps for each excercise or 4 sets of 4-6 reps for each exercise? I want to get big and keep my tone at the same time. How do I rip my abs through this? THANKS!!!!!

[Matt Posa]

i'm trying probolic 12 hour sustained released protein. 20g's/serving. when and how often should i take it? how much at once(40g's)? morning, post workout, and night? please give me some input, i trust your judgement and knowledge. thanks.