Building Muscle Mass

[jwl3429]

I recently lost 25 lbs to get down to my pre college weight of 150. my goal now is to bulk up. I am consuming 2100 calories a day 55% carbs 35% protein and 15% fat. I eat eggs, tuna, chicken, and mostly complex carbs. I still eat some fruit and drink lots of water. I do a full body work out twice a week using 10-40 lb dumbbells. i do about 12 different exercises 2 warms sets of 6 rep and one set at 12 reps for each exercise with no rest between sets the whole routine takes an hour.

i have seen some gains in the last month but am not sure if it is enough exercise or if i need more calories per day. my concern is that if a add more calories but the exercise is not adequate i will gain fat not muscle, any help would be appreciated.

[Steve]

2100 calories is an extremely low amount. I would start by trying to figure out the amount of calories you maintain weight at, and then build a diet plan with 300-500 more calories then this maintenance level.

[jwl3429]

thanks, thats kind of what is was thinking but does the exercise seem adequate? i can usually can barely due the last rep in the one set of 12. also the 2 sets of 6 are at half the weight of the one set of 12.

[santosa]

First, get your calories intake correct here. Add 300 to 500 to the # to bulk.

Then, choose one of the exercises here. Choose the one that fits your schedule and equipments. You can create your own if nothing fits your schedule and equipments and ask the veterans here to critique your routine in the forum here.

Then, you can add some supplements. The most important ones are whey protein, multi-vitamin, and later on (or now if you want) creatine. Some info about supplements are here.

Some more things: rest enough, don't over train, and don't give up. Be consistent and keep doing things right and you'll be on your way to a better health and appearance.

[jwl3429]

thanks i am going to adjust my diet and i submitted my current routine to the forum you noted, thanks for the help.

[PhillyDev]

I would adjust your fat intake to 20% of your diet minimum. Just beacause it's called fat doesn't mean it's bad for you.