How can I gain muscle size and definition?

ask our dietitian your question todayGain Muscle at LA Fitness with Living Healthy Top Tips

question-answer-color-v-2I am 6 feet 3 inches tall and I currently weigh around 177 pounds. I am 19 years old. I would like to gain muscle and get up to around 210 pounds. I also want to be a little cut as well.

I was wondering what I would need to eat and how often I need to eat in order to achieve this within a year or so. And I was wondering if I’m doing the right workout routine for weight lifting.

This is my routine:
Monday: chest/upper abs
Tuesday: arms/lower abs
Wednesday: legs/obliques
Thursday: Stretching and Calisthenics
Friday: Back

I do about 8-12 reps a set (3 sets total) on various dumbbells, barbells, machines, and cable machines and I do a lot of ab workouts too. I do five exercises for whatever muscle group I’m training that day and three for my abs. When I’m training my abs I use heavy weights for two exercises and for one exercise I use my own body weight with a lot of reps. I used to do cardio once a week, then I stopped doing it completely.

Thank you very much for helping me out, I greatly appreciate it.  –Adam




To gain muscle size and definition start by increasing the size of your portions. Next, support your workouts with a light snack (applesauce, crackers, or 1/2 bagel) a little while before you work out then have a protein shake with low-fat milk or a 2-3 oz. protein bar after you work out.

You’ll also want to address your meal choices. Select energy-dense options for each food group and be generous with condiments, such as sauces and gravies. Nuts, dried fruit, cheese, ground meat, tortillas, and peas are energy-dense examples.

The best advice I can give you is to simply EAT A LOT in order to make sure your calorie consumption is greater than the amount of calories you expend throughout the day. Good luck!

Also, if you’d like more information on how to gain muscle read this article:

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

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Posted on September 5, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. You don’t need 3 ab sessions a week. Unless you are training for a sport that requires intense core strength.

    You are not letting them recover between session. Abs are built through clean eating. They are small muscles. For your goals you don’t need three sessions a week.

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