Your Resolution: Build muscle mass
The key to lasting muscle gain is a combo of protein-rich foods and plenty of rest and recovery time between strength-training workouts. Our personalized workout and nutrition plan will help you get the results you want.
Daily Calorie Budget: calories
To gain muscle at a rate of one pound per week, you need to consume a net total of this many calories each day. That's 500 calories more than what you need to maintain your current weight. You'll also need to load up on protein — about one gram of protein per pound of body weight each day. But be careful that you're not loading up on empty calories; you want to gain lean muscle from protein and complex carbohydrates.
Shakes are a great way to get in those extra calories. Fuel up with a high-protein, high-carbohydrate meal about an hour before you hit the gym. During your workout, sip a protein shake with a 2:1 carb-to-protein ratio. Immediately afterward, give your muscles something to recover with — another protein shake or a glass of chocolate milk, for example. And when you're not working out, reach for five or six small but nutrient-rich meals, like the ones you'll find in your personalized menu.
As you begin a regular exercise regimen, it's also important to stay properly hydrated. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.
Current Body Fat Percentage: %
Your Customized Workout
Total time: 45 minutes
(5 minute warm-up + 30 minute workout + 10 minute stretch) three times a week>/p>
First 5 minutes
Exercise on a treadmill, stationary bike or elliptical machine and at a moderate intensity. The goal is to raise your body temperature and get blood flowing to your muscles.
Next 30 minutes
Do six strength exercises each day, with a minimum of two for each muscle group.
Aim for heavy weight and low repetitions. Do two sets of 8 to 10 reps, with 45 to 60 seconds of recovery time. Don't do every muscle group in one day — space them out like this:
Triceps kickback with free weight
Standing calf raise
- To prevent injury and aid muscle recovery, stretch for 5 to 10 minutes after your workout.
- To avoid hitting a plateau, you'll need to switch up your routine every four to six weeks.
- See one of our expert personal trainers for new exercises and a personalized fitness program to help you get your desired results.
- Always consult your physician before starting an exercise regimen.
For additional information on any of the exercises and terms here, consult a Gold's Gym personal trainer.