Hey man, thanks for
the question. So, you want to gain muscle mass? Not to
worry, just follow a few simple rules and you should see gains
pretty quickly. Think of this as a bulking phase, then when you
reach your desired weight and gains, then perhaps you could begin to
go on a cutting diet to burn off the excess fat and chisel out your
body. Here goes:
- from 172lbs as a
starting point, you'll probably want to set a goal for
yourself...maybe 185-190 or so.
- make sure that you
consume upwards of 200+ grams of protein on a daily basis, with
about 300-400 grams of carbs (more than half complex carbs as
opposed to simple carbs), then about 50 or so grams of fat.
- workout HEAVY with
lower reps, ie. set1=12reps (warm up), set2=8-10reps, set3=6-8reps,
set4=3-6reps, set5=3reps. you can also pyramid the weight, but no
more than 10 reps at a time.
- Creatine would be a
suggested supplement, as well as Whey Protein w/more calories (MuscleMilk),
and possibly extra amino's.
- Only do each
body-part once per week, since you'll need a little extra time to
re-coupe from lifting heavier than normal. I suggest working a
major muscle (chest, back, legs) with a smaller muscle (triceps,
biceps, calves, abs, shoulders). When you're bulking, probably not
the best idea to do something like chest and back in the same
workout.....you got to split up the major muscle groups into
This should be pretty
much it.....see how things go after the first month or so....you may
have to make some adjustments to your diet, etc.... Let me know how
things go for you and best of luck!