How many calories should i eat a day to build muscle without gaining fat?

I workout 3-5 days a week and I’m really concentrating on lifting weights to build more muscle. I jog too so i can get in some cardio. How many calories should i eat a day to build muscle without getting extra fat? I currently weigh 128 lbs, I’m 5′8" and i’m 18?

if you are looking for the best way to build muscle without the illegal steroids, check out this site

http://best-way-to-build-muscle.info

Hope this help,

What is a fast way to build muscle on your upper body and abs?

By fast i mean like for example a 20 min. a day 4 times a week routine to build muscle, remember thats just an example but other than that i am open to any suggestions.

The muscles on the upper part of the body can be developed through weight training with dumb bells. Leg muscles can be built by doing squats or sprinting.You can find more information on building muscles at http://www.toloseweight.org/muscle.html

How do I build muscle for Martial Art Training rather than body building?

focus on strength training

lift heavy, lower repetitions

squats and deadlifts are good for total body strength

anyway, here’s a decent link, I’ve been sort of following this advice: http://www.sherdog.net/forums/f13/s-p-faq-please-read-436935/

What is the best way to build muscle up on my horse?

Does anybody know what are the best ways to build muscle up on the horses quarters, and shoulders? I have been told to walk up hills and not to trot up them and things like that , is this true? What suggestions can you give?

Hill work hill work hill work – this worked for both my horses, my mare i am able to canter down slight hills – keeping her steady which works brilliantly – i am unable to do this with my gelding as he’s not as balanced and would jsut want to gallop down it! But i do alot of walking up steep hills and occasionally trotting – this does help to ppl just say that horses find walking harder than trotting up hills therefore walking will make the muscles work harder! If your horse is balancve and you are ble to canter steadily down hill then this has worked wonders for my TB mare!
Also in the school try lots of circling and pole work and put the two together – cirlcling makes them use thier back end alot – bring them in gradually on a smaller circle then gradually out! Good luck and enjoy!

What is the fastest way to build muscle and look good?

I’m not over weight.I want to build more muscle mass but still look cut.

Weight train with the help of a trainer at a good Gym such as Golds or World Gym, or somewhere where they use the Weider system.

How do you build muscle over your rib cage?

I can see my ribs and it’s weird.
Don’t be annoying and tell me to gain weight, I’m not that skinny.
I just want to know some specific exercises.

There are no major muscle groups covering the ribs

is 50lbs a good weight to build muscle mass at in bench pressing?

im 15 years old, weigh 140, and im 5"11. I want to build large amounts of upper body mass and muscle. Is 50lbs a good starting weight for me? And i dont want to tone, i want to build strength and muscle mass btw. And if I increase weight every now and then how long will it take me to have a buff physique, right now im pretty skinny. 2 years? or 3 years?

I was also really skinny when I was 15. The biggest thing you will need to work on is your diet. Eat a lot! Consume a ton of protein. Diet is the biggest factor when it comes to gaining muscle. Lifting hard without improving your diet will not give you the gains you want. Try to eat 6 times a day. Include a food that is high in protein every meal. I would recommend you consume at least one gram of protein for every pound you weight every day. This is the most important part of building muscle.
As far the weight is concerned it really depends on what your "max" is. How much can you lift already? You want to lift weights as heavy as you can and do fewer reps. More reps will burn calories and you probably have a very active metabolism already. Aim for doing 3 set of 6 to 8 reps.
Also focus on big movement lifts like bench press, squats, cleans ect. These are real man muscle building lifts.
Try to limit your cardio as much as possible. Spending too much time running will cause your body to eat up your muscles. You will start seeing results in three months if you change your diet. Make sure you have some good safe reliable lifting equipment too. I sell weight benches at weightbenchdepot.com hit me up if you need advice.

What’s the best and/or quickest way to build muscle mass on the inside and outside of the upper arm?

I have been able to consistently work on my biceps and triceps, but I can’t seem to find a way to build muscle on the sides of my upper arm; just off the side of the bicep. In other words, it’s not the height of the muscle I’m concerned about, it’s the width. My forearms are wide due to muscle mass but my upper arm still has some catching up to do. Any suggestions? Keep in my mind I only have dumbells available at home until I can afford the gym membership.

What you’re referring to is actually also part of your triceps. In your routine, try targeting them a little differenty by doing reverse tricep pushdowns or reverse close-grip bench presses, see if that makes a difference. Hammer grip tricep extensions should also help.

How to build upper back muscle?

My shoulders kinda curl in… I hate this! I don’t like my shoulders at all. I do many push ups and it’s not really doing anything. I’m thinking it has to be my upper back muscles. What are some exercises that I can do that will strenthen my upper back muslces to pull my shoulders back?

go to the gym
To train your upper back for more thickness you must do rows. Rows can be done with barbells, dumbbells, cables, and machines in your upper back weight training routine. For barbell rows, bend forward at an angle (around 45 degrees to avoid putting too much pressure on the lower back) and pull the weight to your midsection, making sure to contract your back muscles hard. You can do these with an underhand or overhand grip. One-armed dumbell rows are done by putting the knee opposite to the side of the upper back your rowing with on a bench for support and pulling the dumbell from the floor to your side. Cable rows are a great weight training exercise for back thickness because you can use a lot of different grips (close, medium, and wide) to hit your upper back muscles from a different angle.

Don’t rely too much on pulldown and row machines in your upper back weight training routine because they force you to pull the weight in a fixed plane of motion. If you’re going to use machines, use them at the end of your uper back workout.

For many weight trainers, especially beginners, upper back weight training is easy to neglect, at least in comparison to the amount of chest training they do. One reason for this is that you can’t actually see your back muscles working while you’re training them. You must train your upper back muscles at least as much as your chest muscles, if not more, to keep a balance in your upper body. If you train your chest too much and your upper back not enough, you may end up front heavy which is bad for your posture and lower back. Don’t neglect upper back weight training