Samir's picture
Asked by
Jul 25, 2015

How do i build more muscle

Sir i am 178cms and weighing 86kgs.but i am a skinny fat ectomorph.i do workout hard but the result i get is a little amount of fat without any muscle gain.i have been working out for past 3 years but not getting any significant results may be not eating enough proteins and carbs.so please do suggest me a meal plan how many calories to eat and workout plan.and is whey protein to take
0 Favourites
Share

4 Answers Sort by:

vishantkumar2012@gmail.com's picture
Posted by
Jul 27, 2015
Hi samir According to your weight your calories should be 3032 (3000 approx)& 98gm protein , yes whey protein is good but result show when you take carbs and fat also.
0 Comments
Puneet's picture
Posted by
Jul 27, 2015

Samir,

I have been where you are at and I will tell you what to do but do realise it will take time. At least a year for you to see any visible changes. Calculate your maintainance calories. Eat only 100 calories ABOVE that. Work out for 5 days a week and keep your protein high. Do this for a year and you will eliminate your skinny fat self. Then cut to show your newly developed muscle!

Thanks!

 

0 Comments
Samir's picture
Posted by
Aug 27, 2015
Sir can u suggest me a workout schedule that suits best for me being a skinny fat ectomorph
0 Comments
Samir's picture
Posted by
Aug 27, 2015
Sir can u suggest me a workout schedule that suits best for me being a skinny fat ectomorph
0 Comments

Ask your question