muscles...

[yr990097]

i go to gym and work out about 3 hours a weak..i need advice on what to eat in order to get a muscular body?
im so seriouse about this issue since i have been working out for 2 years without improvemnts...
please dont talk about steroides in your answers...

[lafrancaise]

You must eat a lot of high protein foods such as lean meat, fish, low-fat dairy products, eggs and pulses.

[B00]

im no expert, infact I'm allergic to gyms (brings me out in spots and gives me an incredible urge for a chip shop!) but I'd have thought that as well as the diet thingy mentioned above (allergic to those as well!) you'd need to do more than 3 hours per week in order to build your muscles up.

[rojash]

3 hours a week will certainly help you to keep fit, but to build muscle you should be thinking of about 2 hours a day.

[Loosehead]

What's your routine? how's it split? What's the rep/set structure? What are you eating?

Rojash is wrong you do not need 2 hours a day. You should do 2 body parts a day, up to 6 days, takes about 40 minutes max, enough for good results. Do some aerobic work too.

I can help if you tell me what you do from what you say I predict you try and do the whole body at once a couple of times a week. I stand to be corrrected

[samijuno]

to give you an honest answer with so little info is not possible, but looseheads pretty near to the mark. train 5 times a week, 2 body parts a time, 3-4 exercises per muscle group. train til it hurts (a bit) keep your food intake med. to high. take a good creatine supplement. good luck kid. i am a 19 stone gym owner so i have some idea!