kartiktiger95@gmail.com's picture
Asked by
Feb 10, 2016

How do i gain quality muscle ??

I am 5ft. 11in. And weigh 67 kg . I am skinny fat . I want to gain quality muscle but when I eat more I increase my size at waist instead of muscle . what should I do ?
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Puneet's picture
Posted by
Feb 12, 2016

Do the following:

1. Calculate your maintainance calories

2. Increase by 100 and this is your daily caloric intake

3. Weight train 5 days a week. Use a full body 5x5 program

4. Do 2-3 days of cardio

5. Do this for a year. You will gain muscle and lose fat because you are a beginner and just starting out

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