Tired of my skinny ass. I'm 5'5, a 124 pounds, and I want to gain as much mass as possible while staying very lean. My goal would be at about 145 pounds of just lean muscle. Currently i'm taking in as much food as I possibly can, but I can still only manage to eat so much. I'm figuring I eat maybe 2500 a day. I am trying very hard to change that.
I eat mostly peanut butter, tuna, chicken, milk, and water. When I need to get the calories in I have a frozen pizza. I usually have a protein smoothie (fruit, bananna, yogurt, milk, scoop of whey protein) after my workouts. I just started taking creatine before my workouts (5g).
I pretty much only want to improve my upper body, so thats what I concentrate most on. My arm workout is as follows:
Seated dumbbell curls
Seated Hammer Curls
Lifts (Where you have the dumbell behind your head and lift it...)
And tricep pull downs (on the machine)
My chest/back workout is:
dumbell bench press
Lateral raises (like your doing the chicken dance)
Seated shoulder press
I'll do the first workout one day, the second the next, and keep going like this. But I do take a day off 2 days a week.
My legs aren't anything i'm too worried about, but I get a leg exercise in when I can. Its hard for me to get to the gym between school and work as it is, so when i'm there i'm concerned with making myself better in the departments I care about. I know legs are important though so I do them once in awhile.