What do i eat to stop losing weight and start gaining more muscle mass w/o losing tone?

You already know that you have to eat big to be big. This is the fundamental truth to bodybuilding and building muscle.

So what do you need to eat? Your calories should consist of approximately 30% of from protein, 50% from carbs and 20% from fat.

Imagine that your body is a business. The amount of money your business has in the bank is its weight. Your business must earn more than it spends for its banking account to grow. This means that you have to eat more calories than you burn to gain weight and build muscle.

Now here is the trick. There is a fine line between eating the proper amount to build muscle and while minimizing fat storage and building muscle and putting on a lot of fat.

After all, what good are those extra pounds of lean muscle if you hide them under a layer of fat?

So, the question you have to answer when determining how many calories you should eat to build muscle is how big is too big?

Fortunately, a simple rule of thumb will allow us to estimate the number of how many calories we should eat to pack on quality muscle.

The process below will allow us to calculate a target calorie intake per day that will allow you to maximize muscle gains while minimizing the amount of fat you put on.

The quick and easy method is below:

You don't say how much you way, so lets go with say, a random 129 pounds (substitute you weight below whereever you see 129 pounds).

Example: 129 pounds

Determine your caloric needs per day by multiplying by lean body mass by 19.

Example: 129 x 19 = 2451 calories eaten per day to build muscle

Note: This calculation assumes you are undergoing a rigorous workout program that includes weight training several times per week.

Now, if you don't gain weight at this number of calories, then you should add 500 calories per week until you start to see gains.

When you start gaining, be sure that the gains you are seeing are due primarily from muscle. If not, then consider cutting calories slightly to maximize muscle gain while minimizing fat gain.

Strength training exercises will help you to improve on your overall physical strength. If you want to just tone your body without gaining weight then you should do the repetitions around 15. 1-5 reps = power 8-12=strength, hypertrophy 15+=endurance Keep the weight light for toning. And resting period should be less than 2 minutes. Weight training will only burn a mediocre small of fat. You will need to incorporate it with a cardio training workout program. Cardio training will help you to burn the fat quicker and gives you more energy for your daily life. And make sure you eat a healthy diet. Reduce your calories intake by 500 per day. Overall: 1-Do a fast paced, high repetitions weight training workout to tone muscles 2-Do cardio training 2-3 times per week, each time 15-25 minutes 3-eat a healthy diet while reducing calories intake

Build Ripped Muscle Fast

eat stop losing weight start gaining muscle mass losing tone

One banana with a glass of milk twice or thrice a day along with regular workouts will help to gain weight with out putting up extra bulge.

pick up a 5 or 10 pound weight at the gym and visualize that weight coming off holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be

Protein: meat, eggs, and fish are the best. If you need additional help, you can get a protein supplement at GNC, or you can also buy powder with protein to make protein shakes at home.

stand up and walk atleast 5 mins after evry 2 hours while working

Exercise in the morning to speed up weight loss

Don t skip breakfast and choose that s high in protein for energy and full of fiber to keep you satisfied for hours