Here's the thing, In freshmen year of highschool I could lift more then me now (8-9 years later) So I am getting back into working out trying to gain muscle mass, and definition. I started with just some free wieghts (12lbs i know im sad) but decided to jump to 20 each arm. I did various excerises keeping in mind do more less reps with more wieght. I also do alot of push ups, pull ups, sit ups.

I did this every other day, nothing wrong with me, now i am usually spending an 1-2 hours a day with the same excersises. Its been 2 months since I started and I notice a big difference in my arms. I think i need to get heavier wieghts now (and a bench set) because i am actually able to increase my reps with the 20's.

what is some good products to buy/eat to help with muscle mass and what are some good workouts to help with definition, and my shoulders i am kinda new at working out so i dunno what to do to get those working.

any help is appreciated

justcurious55

as far as what to eat, protein is a must. you don't have to go crazy with it, but a high protein diet will be important for you.

Delow84

so like what? i eat lots of meat, other then that i dunno lol. And I drink my milk cus it does the body good lol

justcurious55

haha. well thats the first thing that comes to mind. but there's actually lots of things that are high protein.
meat and fish (specifically salmon and white meat poultry. lots of red meat is not recommended because it's not as healthy)
keep drinking your milk. lol yogurt, cottage cheese, any other dairy product is usually good
eggs. especially the egg whites
soy products, like tofu.
a lof of vegetarian products are high in protein.
a lot of drinks and energy bars are high in protein, just read the label. stuff like muscl millk, ensure w/ protein.
beans are also high in protein

Delow84

So meat and fish, milk and eggs, tofu....never tried it but i might, def gonna get some energy bars and the ensure w protien.

now I just need some more excercises, keep in mind all i have are 2 20lbs free wieghts. (although I am getting more)

justcurious55

idk if there's a trader joe's near you, but i know the one in my neighborhood has lots of vegetarian stuff (that actually tates really good!) and its all really high in protein. i think cuz a lot of it has tofu in it.

Delow84

Im gonna have to check around, im in sa,tx so might not be in my area. but ill find somewhere im sure and hopefully it will taste good lol.

MassNutrition

Here are some basic rules to follow:

a) Consume calories at 14 times your body weight. So if you weigh 180lbs, you need ATLEAST 2520 calories per day to grow. As your body weight goes up, modify this number. Remember, the magic number is "14".

b) Comsume protein 1.5 times your body weight. So again, if you weigh 180lbs, you need ATLEAST 270g of protein per day. You need protein to repair muscle tissue. Carbs and fats won't do it alone. Protein and amino acids are the building blocks of muscle tissue.

Increase your lifting weight for sure. Your body will adapt quickly, and you now need to stimulate it with heavier weights. Challenge it, force your body to adapt, force your body to grow...

Delow84

Sweet thnx, I guess I need to make myself eat more of the right things. And definatly need heavier wieghts. Thnx massnutrition

lovelesspa

Correct diet of course, veggies, lean protein, ,whole grains, fruits, less sugar, (highfructose corn syrup,, i.e, soda, chips, fried or fast food.... Along with exercise 30-60.,minutes, 4-5 times a week. And most importantly change the order, change the type, weights, evesn position of muscle, but confuse the muscles...