how can i gain muscle mass without getting fat?

I’m 19 years old and weigh about 145lbs. I want to gain some muscle mass but not any fat. Does anybody have any ideas or eating plans? Thanks for the help.

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4 Comments

  1. lv_consultant says:

    consumption of a high calorie diet of high quality foods will result in maximum muscle gain and minimal fat gain.

    eggs, meat, seafood, pork, poultry, beans, rice, lentils, veggies, fruits, nuts & seeds will get you muscles while getting and/or staying lean.

    burgers, general fast foods, fried foods, chips, pasta, bread, etc. will get you as much fat as muscle.

  2. Eat a lot of protein, lift heavy, and you’ll get big, you will gain a little fat

  3. paulapeta245424 says:

    Do cardio 2 days a week and weight training 3 days a week. The cardio will burn body fat and weight lifting will build muscle. Do heavier weights and lower reps..8 if you want bigger muscles. Do lower weight and more reps..12-15 for toning and strength. Also eat high protein and a moderate amount of healthy fat in your diet. Make sure to also drink plenty of water. But you have to make sure you are eating enough..I was weight lifting but I was not able to eat enough in a day so I wasnt able to gain anything

  4. Try this site:
    http://bodybuilding.com/fun/bbmainnut.htm

    They have a lot of good info on diets and what to eat. It sounds like you are already thin so if you just keep your diet the same and incerease lean protein intake you won’t get fat from lifting ewights

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