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How to gain lean mass? watch

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    How can I grow in size but still have a good looking body, such as definition in triceps?
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    - Lift weights / go to the gym at least 3 days per week

    - Eat to a caloric surplus, but no more than 500 calories above your TDEE each day. Since your starting out, you'll probably make gains on maintenance calories - just make sure that you eat enough.

    - Eat enough protein

    Good calculators for TDEE and nutritional requirements can be found here (use the TDEE calculator and the IIFYM calculator):

    http://www.iifym.com/

    The site may look a little crummy, but it is actually quite a respected source of knowledge.
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    lift weights with a small caloric surplus (250) then cut back down when your bodyfat gets higher than you're comfortable with, rinse repeat
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    I'm fat as **** and still have good definition in my triceps.

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    Try barbell complexes.
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    (Original post by Blyts-_)
    How can I grow in size but still have a good looking body, such as definition in triceps?

    To grow in size you need to eat more. However to ensure that extra size is turned into muscle and not fat you need to exercise which ever muscles you want made bigger. Contrary to popular belief it doesnt really matter what you eat. Preferably you want to eat carbs because they are high in protien and you will therefore bulk up quicker.
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    (Original post by Anonymoùs)
    To grow in size you need to eat more. However to ensure that extra size is turned into muscle and not fat you need to exercise which ever muscles you want made bigger. Contrary to popular belief it doesnt really matter what you eat. Preferably you want to eat carbs because they are high in protien and you will therefore bulk up quicker.
    Carbs are high in protein?
    Wat

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    *waits for Cucumber*
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    TSR Support Team
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    (Original post by Anonymoùs)
    To grow in size you need to eat more. However to ensure that extra size is turned into muscle and not fat you need to exercise which ever muscles you want made bigger. Contrary to popular belief it doesnt really matter what you eat. Preferably you want to eat carbs because they are high in protien and you will therefore bulk up quicker.
    The basic structure of all carbs is C6H12O6 -> glucose

    The basic structure of all proteins is an amino acid: NH2-CHR-COO

    They are not the same, being high in carbs does not equate to being high in protein


    (Original post by Scoobiedoobiedo)
    *waits for Cucumber*
    S'up
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    (Original post by Angry cucumber)
    The basic structure of all carbs is C6H12O6 -> glucose

    The basic structure of all proteins is an amino acid: NH2-CHR-COO

    They are not the same, being high in carbs does not equate to being high in protein




    S'up
    how can protein be real if our muscles aren't real?
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    (Original post by bertstare)
    how can protein be real if our muscles aren't real?
    Hi to you too

    Spoiler:
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    Wat
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    Learning to read would be a good start, closely followed by bothering to read the stickies.
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    (Original post by SmashConcept)
    Try barbell complexes.
    Don't.
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    (Original post by SEHughes)
    Don't.
    But they're good :confused:
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    (Original post by SmashConcept)
    But they're good :confused:
    They're a conditioning exercise, not a means of strength training.
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    (Original post by SEHughes)
    They're a conditioning exercise, not a means of strength training.
    Oh sorry my bad.
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    stimulate each muscle group at least twice a week.

    Aim for progressively overload. Simply, continuously stress the muscle, this does not have to be every workout! long term, gradual but continual is better than sporadic bursts of progress. mostly this is done with increasing weight, but changing ratios of %1rm/volume/frequency should be used.

    Diet just focus on not being to far over you maintenance. anecdotal experience, ill recommend intermittent fasting with carb loads
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    (Original post by healthcare08)
    Going by yellow page registry is likewise a decent choice. Online talk discussions can likewise help you in giving valuable data in regards to the pressing consideration focus. You can likewise ask from loved ones parts.
    Make sure you don't leave the house without your helmet.
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    (Original post by Scoobiedoobiedo)
    Make sure you don't leave the house without your helmet.
    T'was a spambot I believe
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    (Original post by Angry cucumber)
    T'was a spambot I believe
    It seems to crop up each month. The wording is amusing.
 
 
 
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