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So you have been training a while and you made some gains but you cant seem to gain any more muscle weight even though you try. You use weight gainers and take lots of protein but you cant seem to get lean muscle gain and gain muscle weight. And in this article I will explain why you are not gaining and weight and ways to fix it

You will not gain weight because you are over trained. You can only build muscle if the muscle has fully recovered. Now if you follow a conventional bodybuilding program you will most likely be overstrained

There are three elements to lean muscle gain

The first is diet

The second is muscle training

The third is muscle recovery

Of all the three muscle recovery is the key to lean muscle gain.   But recovery is irrelevant if you don’t have the right muscle training program. Studies prove that muscle recovery does not occur in days as the experts would make you believe, it takes weeks and there are two kinds of recovery systematic recovery and local muscle recovery

Specific muscle recovery happens when you train a muscle and it appears to recover, you don’t feel any pain or soreness

Systematic recovery happens when the whole body recovers. The fact is without systematic recovery you will not get lean muscle gains. And that is why most weight training programs fail and fail miserably!  They simply don’t allow the muscles to recover, so you gain 10lbs of muscle and then your gains ends there. No matter how hard you try you won’t get the gains you want. The solution is to take some time off, 2 weeks is great if you have not made lean muscle gains in a while. So take time off and stop muscle building – it is the best thing to do get lean muscle gain

When it comes to diet, keep protein high but not so high, don’t buy into the lies that you need 20-30 grams of protein a meal to grow big muscles. In fact one serving of 30 grams of protein is plenty and enough to get lean muscle gains. You don’t even need lots of calories –the truth of the matter is that we consume enough calories to build about 10 pounds of muscle a year. So if you are not gaining muscle mass –it is not your diet but rather your training and recovery system

A good balanced muscle building diet will include low fat protein such as egg whites, fish and chicken breast.

You also need good carbohydrates such as brown rice, oatmeal, baked potatoes and wholesome breads

Drink lots of water-you need about 8-10 glasses of water a day.

Recovery is key- you need to train very infrequently, you should train once or twice a week, not more, and anything more and you will over train. In fact the best way to train is using the method seen in the the fastmuscles system muscle program at the authors box below

This is because you are always getting the right weight training workout and he right amount of rest and recovery needed to get lean muscle gain. click the link below in the authors box to gain lean muscle mass now

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Im a 5,7. 5 ft male 16 yrs old, and weight 119. 5-121 a day. I saw this in a infomercial but it seemed like too much cardio and I heard if you are trying to gain weight you shouldn’t do a lot of cardio. Any1 know what I should do? THanks!

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How much protein and calories should I be taking in if I am trying to build lean muscle mass? My goal is to gain weight maybe 5-10 more pounds just more muscle less fat, my goal is not to get huge.

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This is my plan. It’s purpose is to help me lose body fat and build muscle. I’m 6′0, 16 years old, male, 185 lbs, around 20% body fat, and tired of being overweight and unhealthy. Every day drink 120 ounces of water. That’s 6 glasses of GNC Pro Performance Power Mixer. 7:00 AM Eat oats (½ a cup = 27 grams of carbs) in the morning w/ protein shake. Make another protein shake and take to school. 6:30 AM Wake up7:00 AM Drink protein shake with 35 grams of protein and ½ cup of oats for 27 grams of carbs9:00 AM Drink another protein shake w/ 35 grams of protein 11:00 AM Drink another protein shake w/ 35 grams of protein1:00 PM Drink another protein shake w/ 35 grams of protein3:00 PM Eat a meal with protein source (Chicken, beef, fish, etc. ) and some oats for 27 grams of carbs3:20 PM Go to gym for one hour5:00 PM Drink another protein shake w/ 35 grams of protein7:00 PM Drink another protein shake w/ 35 grams of protein8:00 PM Eat a bowl of raw vegetables 10:30 SleepFor a total of 245 grams of protein and 54 carbs daily. oats (½ a cup = 27 grams of carbs)protein shake (1 ½ scoop = 36 grams of protein) I plan to do the following at the gym: warm up:-100 jumping jacks-100 crunches-30 squats-30 thrusters-50 pushupsstretch or-jump rope 5 minutesStretchmonday:upper body circuit-tricep 3×15-bicep 3×15-shoulder press 3×15-bench press 3×15-lat pull down 3×15-back rows 3×15-run (30 mins) wednesday:lower body circuit-leg press 3×15-leg extension 3×15-leg curl 3×15-inner thigh 3×15-outer thigh 3×15-calf raises 3×15-run (30 mins) friday:full body circuit-tricep-bicep-shoulder press-bench press-lat pull down-back rows-leg press-leg extension-leg curl-inner thigh-outer thigh-calf raises -run (30 mins)My questions is this: What do you guys think? Any personal opinions on my plan? Do you think that if I commit and stay devoted to this new lifestyle that I can lose fat while gaining muscle? If yes, how long do you think it would take for me to lose a maximum of 25 lbs of body fat to weigh 160 lbs? Any other tips/suggestions? Thank you to all.

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Hello, Tara Jacks here. I was just thinking about last Thanksgiving and Christmas. I tried very hard to maintain my weight but I gained 7 pounds between Thanksgiving and Christmas—sigh. I have often wondered, do you ladies across the pond in Europe gain as much since you don’t really do Thanksgiving? Anyway, last year I ran across Jon Benson’s, The Every Other Day Diet or the EODD diet plan for short. The name The Every Other Day Diet is what caught my eye. I thought Maybe I could stand eating only every other day if it meant I could eat normally in between But as it turns out the EODD diet plan isn’t just eating every other day.

EODD Review: The EODD diet plan

The Every Other Day Diet, or the EODD diet for short, is really a calorie shifting diet based on a lean protein diet with feed days inserted to keep your metabolism high and the fat coming off. If you ask me, that is genius because it also gives you a break from dieting while you are still dieting.

EODD Review: The EODD diet plan helps you shed holiday fat!

I used the EODD diet after last holiday season to get rid of my extra fat gain, and surprisingly, I was able to go beyond that and reach my long term weight goals—you know those weight goals that we always dream of but really never believe we will reach.

EODD Review: The EODD diet is a SNAPP

The Every Other Day Diet (EODD Diet) demands that you no longer count calories. Jon has come up with the ultra SNAPP system instead and it is so easy to use! You know, all of these EODD diet innovations have removed all of the guilt associated with eating for me. You all know what I mean. You can’t even enjoy a piece of apple pie for Christmas dinner without that nagging feeling of guilt. Well, the EODD diet has changed all of the for me. I am in love with food again!

EODD Review: The EODD Diet is not without some effort

I would not want any of you to misunderstand me, the EODD diet does require that you are dedicated to achieving your health goals and the Every Other Day Diet does require some will power, but a lot less than traditional diets. If you are serious about getting in shape and staying in shape the Every Other Day Diet or the EODD diet for short is well worth exploring. Now excuse me while I eat my pie!

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If you’re looking to gain lean muscle mass there is no magic secret, but it is still very doable.   The keys are the right diet and the right workout routine.

The key to a good diet is that you need to eat more calories than you’re burning off each day in order to gain lean muscle

Foods that are dense in nutrients and fresh foods are always best. When looking to gain lean muscle mass you need to intake low fat proteins like those found in turkey, eggs, low fat cottage cheese, tofu, chicken, fish and lean cuts of beef. Complex carbohydrates are an extremely important source of fuel.   Starchy foods are a source of vitamins, minerals, fiber and the healthy protective substances.   These foods include pasta, wheat bread, brown rice, potatoes, vegetables and whole grain cereal. Avoid junk food and all processed foods that are low in vitamin and mineral content and are to be avoided at all cost when attempting to gain lean muscle. Eat every 3-4 hours in order to maintain proper insulin levels that will assist in aiding in the physical recovery that will help you gain lean muscle mass. When trying to gain lean muscle mass healthy fat sources are very important.   Nuts, avocadoes and cold water fish are such forms of healthy fat.   Essential fatty acids or fish oil supplements can help you if you can’t eat 40-100g of healthy fat a day. When attempting to gain lean muscle mass drinking lots of water is very important to maintain hydration while you are in training. Consuming 25 to 35 grams of fiber per day is crucial when trying to gain lean muscle. Avoiding sugars is important to gaining lean muscle, as they flood your body with the wrong kind of carbohydrates. Reputable brands of multivitamin supplements can be a great help in augmenting a diet meant to gain lean muscle.

When you’re trying to Gain Lean Muscle Mass you need to avoid overdoing the cardio portion of your work out because it will burn the calories that you need In order to gain lean muscle mass.

You r cardio work out can be cut back to as little as 4 or 5 minutes, a couple of times a week.   This should be just enough to keep the fat cells from building up, but you need to be sure not to overdue it because you need the calories for muscle repair and growth.

A secret ingredient to gaining lean muscle mass is intermittent fasting.   Eating for only a few hours each day and then not eating for the rest of the hours in the day will help you to burn the fat that you already have stored up in your body when it needs energy.   This way, when you do eat the food energy will go towards repairing and re growing muscle as opposed to fat gain.

Following theses steps will make it possible for you to gain lean muscle mass and get you the body that you’re looking for.

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I do Crossfit three days a week, I run two days a week, and I stick to a healthy “grazing” style diet of lean meats, veggies, nuts and fruit. I drink about four to five bottles of water per day. The only other thing I drink is diet soda, about two per day, and coffee, one cup in the morning. The sugar in the coffee (about two teaspoons) is the only processed sugar I eat. I’m new to Crossfit, just started two weeks ago. In those two weeks I’ve gained six pounds. I’d love to think its all muscle, but I know that kind of gain is basically impossible. Is it water weight? Why? Can’t be body fat could it? I probably only put down about 2200 – 2500 calories per day and I’m 6′2″ tall. Diet soda. . . yes, I’m aware its akin to drinking battery acid. But it has CAFFEINE!!! I love caffeine. . . maybe I should stick to coffee. . . Call me Babs: You have really old information there. Six meals a day has been proven over and over again to be healthier than the “basic” three. Three meals is determined by the workday, not our bodies needs. Smaller meals, more often. That’s the way to go.

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