Building Lean Muscle

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LS1KLR

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Im 20 and weigh 172. Im lookin to gain some lean muscle. Im not looking to get huge and I def dont wanne be a twig :p lol... Anyway, Ive been dieting to lose some weight and I went down about 12 lbs by dieting and cardio. Now im starting to eat 5 meals a day made up of cereal, chicken, turkey, peanut butter sandwiches, some fruit early in the day and a couple American Whey protein shakes, etc... I've read all about diet foods and I dont really have much a problem sticking to the right foods.

I plan on lifting 4-5 days a week and was wondering if I should totally cut out my cardio? Also, if you want to comment on my diet/foods please feel free to do so. Today I started eating the 5 meals and I feel like im eating too much and that I'm going to gain weight again. Hopefully you guys can reassure me that this isnt going to happen.

Of course I wanna have visible abs so how often shoud I do ab workouts.
 
your abs will show through when you have a low enough bf%. Just train them like usual muscles; 8-12 reps.
look online for a calorie maintenance calculator and then track how many calories you eat in a day. Try to exceed the maintenance line by maybe 300-500 calories (vary this according to your metabolism).
Good Luck
 
I don't understand what you mean when you say you feel like you are eating too much and don't want to gain. That's exactly what you want, no? You said you want to put on muscle. Just make sure you are only eating in a surplus of 500 calories or so, and most of it should get put on as muscle. Also, make sure you are eating veggies...
 
MarkMyWords said:
I don't understand what you mean when you say you feel like you are eating too much and don't want to gain. That's exactly what you want, no? You said you want to put on muscle. Just make sure you are only eating in a surplus of 500 calories or so, and most of it should get put on as muscle. Also, make sure you are eating veggies...
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I mean that I feel like im going to gain weight again, and not put on muscle... ya know what I mean? I know thats not gonna happen as long as I stick to the workout and the diet but its just a fear of gaing fat, and not lean muscle.

Yes, I forgot to mention vegetables. I eat my veggies with dinner every night. Brocolli and string beans are usually the most popular amongst my veggies.
 
This is what I ate today... I havent eaten meal #5 yet because its too early, but I wrote it in anyway... I think I need to bulk of my breakfast a little more, maybe throw in a banana or an apple or something...

Thursday January 24, 2008
1. Bowl of Special K Cereal
2. Peanut Butter on Whole Wheat
3. Turkey Burger, Few slices of steak, Whole Wheat Pasta
4. Tilapia/Salmon/String Beans/Brown Rice
5. Egg whites on Whole Wheat

Also, I do my workouts in-between meals 4 and 5
 
LS1KLR said:
I mean that I feel like im going to gain weight again, and not put on muscle... ya know what I mean? I know thats not gonna happen as long as I stick to the workout and the diet but its just a fear of gaing fat, and not lean muscle.

Yes, I forgot to mention vegetables. I eat my veggies with dinner every night. Brocolli and string beans are usually the most popular amongst my veggies.
Click to expand...

You will most likely gain some fat. How much fat depends on how far in a surplus you eat, how intensive you train, etc. But after gaining the muscle, plus some fat, you can always cut the fat off.
 
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