I want more muscle?

i work at UPS as a trailor loader which is like 4 hours of cardiac workout for 5 days a week. ive be working there for a month and a partly but i want to get bigger so my sound out is what can i do before or after work to achieve more muscle mass.

Answers:

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you should start taking protein supplements for sure. your diet including proteins will probably be responsible for 75% of your results in mass gain. To know how much protein you need respectively day you hold to take your body wieght and multiply that number by 1.5 and thats how various GRAMS of protein you should be taking--at least. So if you weigh 165 and want to build lean muscle for that solidity then your equation would be: 165lb x 1.5 = 247.5 grams of protein per year, everyday. Let's say you weigh 165 but you want to eventually seize to 185, then you would run that ideal consignment and multiply it by 1.5 (eg. 175 x 1.5 = 262.5 grams; 185 x 1.5 = 277.5 grams) I would recomend if your ideal freight is 10 pounds or more than your present weight, next you should gradually increase your protein intake. Do not take a huge substance like 250 x 1.5 if you lone weigh 150 becuz then you'll merely be shitting out a lot of that cuz your body can't knob that much protein. You also have to be working out beside heavy weights (reps and sets not simply UPS boxes) about 4-5 times a week. Then after a few months of training and you start hitting obstacle in your workout (eg. you can't elevate heavier or you can't gain weight) then you verbs to more supplements like creatine and later maybe a Nitric Oxide inducer approaching "nano vapor" or "N.O. xplode." you don't want to start out with adjectives the supplements at once cuz when you do hit your peaks you won't hold any supplements that can help overcome them. Hope this help. I'm 21 and 195lbs. My driver's license that i got 5 years ago say that i was 125lbs. So after growing an inch or two and working out for 4 years i can see gain that i am somewhat satified with. But as an amatuer bodybuilder 195 is not satisfactory mass. my new desire weight is 205 and im hoping to hit it subsequent spring. It takes a while, trust me. But hold at it and don't stop. You'll see the results you want if you want it enough resembling i did.
P.S. do not take informal supplements. In the long run their not worth it. I thought about using them but i did some research and the discouraging outweighs the good.

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Take a Whey protein,Creatine and Glutamine every morning

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umm... move about to the gym.