Leave any comments or questions in the form below &... I'll answer back ASAP
JB
Have you seen this workout here without weight
I was wondering if you can help. I dont have access to the gym anymore. Although I do own a pullup and dip bar and some resistance bands.I have been trying to get a bigger upper body for years now,but still not happy with results. Also want strong legs but don't have weights. I'm 6' 200lbs and want to stay athletic but would like to be 210-215 solid. Is this possible?
Carlton
Please hang on for about 1-2 more weeks - my new muscle site has many workouts that will accomodate your schedule
I'm not a morning workout person. My evening workouts are more effective because I have more energy and I get better results. How can I make this plan work with evening workouts only?
Jay
Look at this at home workout
Hey im pretty skint right now so i was wandering if you could please give me a few alternatives to going to the gym ?
Wow thats great thanks Adrian! =)
Trent
Yes you cna do that and in about 2-4 weeks I'll be posting new workouts for you
Do I have to do the same exercises in both the monday and evening workouts?
Can i do weighted pull-ups in the mornings, and lat pull-downs in the evenings?
And do barbell deadlifts in the morning and dumbbell deadlifts in the evening?
anonymous
Yes - you can do this but why not do work your chest and shoulders on same day by doing military press OR handstand push ups and bench preses OR dips
Do you have a split workout that has handstand push-ups, military press one day, bench press or bench dips another day, and pull-ups or chin-ups another day?
What i mean is that on a thursday workout, if i were to do shoulders, i wouldnt be working out my chest that week because my triceps would be tired.
Is there any way that I can workout my chest,back,biceps,shoulders,and triceps in the same week?
POKWANG
You should do the Jessica Biel workout
hi... im very very tall and skinny.. and i want to gain weight as well as develop a bigger butt haha.. which exercise should i do first?
this one:
http://www.nowloss.com/how-to-ga...t-same-
time.htm
or this:?
http://www.nowloss.com/exercises...iel-
simpson.htm
THANKS 
april
Building muscle mass will increase your weight but go to NowLoss.com/abs and see which of those exercises you are able to do after your spinal operation
Hey,
I had a spine operation, so are there any exercises that are light and not too strenuous for my back, yet able to help me build muscles, especially my abs area? I am 158cm and 38kg. No matter how hard I try, I am still underweight.. any tips? Oh, is it true that gaining muscles or building them will increase one's weight? I am afraid to exercise because I don't want to lose any more weight..
JYD
I understand your concerns so...
supplement with protein shakes here if you can't eat that much protein
Hey Adrian.
I used your calculator and it says that I have to eat 31-36 grams of protein per meal (6x30 = 180g a day)
I weigh 150lbs....some have told me that 80% of that (120-125g protein) is fine for muscle mass. What are your suggestions? because frankly, I don't think I can eat 180g protein a day!
thanks man
JYD
Benjamin
My best advice is for you to gain as much muscle as you can and then lose any fat you gain with NowLoss.com/15
Ok i was wondering if there was a way to gain as much muscle as this workout can give you but without gaining fat or minimizing fat gain. because i dont want to have to lose the fat later.
I have already done the other workout monday tuesday thursday friday. lifting monday thursday morning afternoon, and intervals tuesday friday morning afternoon. I just started college again and i stopped working out all together. My weight went down but i look fatter idk if i lost muscle or what... but i would like to get back into it working out. I only have time for the working out twice a week though. i just dont want to look fatter. Any advice?
Hari J
You can but that really is not needed b/c you need to give your muscles a chance to rest and grow
Your workout plan to build bigger muscles states only Mondays and Thursdays. It is okay to workout more days in a week, say 4-5 day/week?
Hey, I'm a 21 year old female that's 5'9" and 120 lbs. & It's very hard for me to gain weight no matter what i eat. I want to know what i need to eat and what excercises i need to do in order to have a nicer butt and more muscular legs. Please help.
Joel
You may gain it pretty quickly if you are not used to lifting heavy weights but reeally...
I don't know how long it will take but you may be able to do it before 2010
Hey i gained some muscle in the pas and just leaned down a bit to reveal my abs.(almost the last two)
Anyway im 5"9 136 with about 9.5%bf(from your calculator) and was looking to gain about 5-10 pounds of muscle so i can lean down to 6%bf without being too skinny.
So my question is with my information given to u about how long should it take for me to gain 5-10 pounds of lean muscle?
Thanks for this free website. Its great
anthony
Not too much - I do the same thing sometimes
if you scared of fat gain - you can prevent it with intervals (NowLoss.com/i)
Is 600 calories meals(5 times a day too much per sitting)
I can only fit 5 meals in my schedule.
Would it make me gain more fat?
juanita
Intervals (See NowLoss.com/i)
burn fat and (maybe gain some muscle) but you will burn fat fast
I thought maybe you could help me. I'm looking to lower my body fat from around 34% to around 20%. I know it's a lot, but how can I lose the fat and build some muscle at the same time? I'm 37 5'4" and weigh 128lbs. Not really overweight just high body fat.
Any ideas on calorie intake to lose fat and gain muscle? I just want to be healthy and fit. Thank you so much!
Guy
As far as feeling bloated...
It could be the type of protein shake your drinking.
Some people get bloated depending on the types of protein shakes so...
You can try another type of protein shake brand and/or...
Drink more water (which I think you are probably drinking enough right now but...)
you can also limit carbs and make them only 50% of your calories and/or make sure you only eating the complex carbs from NowLoss.com/199 to not get bloated.
Adrian, I love your site. I am 38yr old male. I started your program about 3 month ago and have lost 20lbs. I went from size 34/36 jeans and am in 32 now. I weigh 178. with a body fat % of 12. I am now trying to gain muscle weight. I am doing another intease type workout 5 days a week, however I feel bloated after every meal. I am eating accourding to your calculator the specific calories to gain 10lbs. I am also drinking 3 10oz protein drinks a day at 26g of protein per seving. Is there anything I can do to keep from feeling this way. Again great site with sound advice.
Presley
Go here to workout with weights but...
Stick to this diet plan here to gain mass
Hi Adrian I want to know how can i build real fast muscle or gain weight because I have tried everything including these weight gain shakes. I only weight 158 pounds and I am 6 feet. I cant afford any gym at this time. Thanks
Juanita
Not really...
The program I have layed out should be more than enough but I'm guessing he's real young so if he wwanted to...
He could do some extra weight workouts (as long as he doesnt do TOO MUCH EXTRA!) but being that he is real skinny...
This plan will work just fine for him and dont just let him eat anything.
he still has to eat a lot but make sure it's only from foods at NowLoss.com/199
My son is 15 5'6" and 116lbs. He is extremely lean(very low body fat) and all muscle for his size. He is wanting to increase his muscle size for football. Will he see good results with just Monday and Thursday workouts? Is there anything else he should be doing? Thanks so much for helping me help him!
Nick
I would'nt keep calories TOO LOW but yes...
Doing the intervals 2-to-3 times a week will help prevent fat gain but realize you will gain some fat which can easily be burned off afterwards
I also want to keep fat gain to an absolute minimal.(1st answer)
Would adding an interval on tuesday and thursday mornings before breakfast and eating the low end of the calories do that without sacrificing any muscle I can gain?
If yes, how long should the intervals be?
James
Yes - eating the right foods, right amount of calories and right maount of protien.
Yes - but make it light cardio and dont excessivly do cardio everyday
So all I need to do is weighted dips on mon, weighted chin ups and hammer curls on wed, and handstand pushups on friday and I'll get bigger muscles while eating the right foods? Can I do cardio and abs or will that hurt the growth process? Thanks!
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