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Hi there , was just hoping I get could some advice .
Stats 6'1 , 155lbs
My goal is to reach 180-190 lbs and maintain my low body fat.
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6'1", 155lbs is exactly the size I was a little over two years ago. I was under nourished and under developed. Many years of late nights bartending, booze guzzling and babe hounding took it's toll on me. At some point I became tired of being the "skinny one" and decided to make a change in my life no matter what the cost.
I was under the impression that if I trained hard and eat properly, that I would maintain my
low body fat%, I was wrong. I began to train in my basement and found that as I trained my appetite also increased. I began do develop, shooting up to 190lbs in a little over a year. However, along with the muscles came a little bit of fat. I was uncomfortable at first, any amount of "pudge" around my belly was new to me and I didn't like it.
I came to realize that if I wanted to get "big" I would have to learn to live with the slightly higher body fat%. When I am well fed, I can work harder in the gym. For now, I'm more concerned with building mass than retaining my old pant size. But don't get me wrong, I work hard to keep the body fat to a minimum, but I realize my ribby, slender look of old is gone.
I retired the home weight set and joined a gym 10 months ago. I'm happily weighing in at a solid 196lbs. People are commenting on how good I look daily. Thats 41lbs in less than two and a half years, mostly muscle. That's all natural, (usually) good healthy eating and lots of hard work in the gym. Sometimes I miss the sleeker mid-section but that will come back when the time is right.
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If your goal is to put on 30 pounds of muscle, you have to realize that your legs are your largest body part. Your back is your second largest body part, so you should pay special attention to those two areas.
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I have to agree with Insex here, If 30lbs of muscle is what you want, legs and back are the answer. Heavy compound movements like the squat and deadlift are the only way. I have been squatting and deadlifting seriously for the past 5 or 6 months and the changes in my body have been drastic. I wish I started with these exercises earlier. If I had, I may be at a solid 210 by now.
Good luck EASYWAYOUT03. There is lots of good advice offered up here at EF. Unfortunately, contrary to what your screen name suggests, there is no "easy way out", only lots of hard work and dedication will give you the 30lbs of muscle you're after.