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building muscle mass

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  • 27-11-2012 8:31pm
    #1
    mayo51
    Registered Users Posts: 142 ✭✭


    Hey...
    Can someone give me some advice on building muscle mass?
    (What foods do i need to eat, how many reps and sets should i be doin, how much do i need to eat to effectivily gain muscle, should i use any supplements etc...)
    Thanks :)


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    #2
    Dka e80
    Closed Accounts Posts: 62 ✭✭Dka e80


    mayo51 wrote: »
    Hey...
    Can someone give me some advice on building muscle mass?
    (What foods do i need to eat, how many reps and sets should i be doin, how much do i need to eat to effectivily gain muscle, should i use any supplements etc...)
    Thanks :)



    simple answer, eat a diet containing the below until you are gaining 1 pound per week

    50 % protein=chicken, beef, fish, protein powder etc

    35% Carbs=rice, pasta, breads, veg etc

    15% fat=olive oil, nuts etc

    reps and sets for muscle mass= 8-12reps lasting roughly 40sec per set for 3-5 sets, twice per week per muscle group. (larger muscles 5 sets smaller 3 sets)

    just my opinion


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