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how to build muscle mass and maintain my weight loss?
im an 18 year old male, and i weigh 300lbs , my weightloss regime is going really well, but i really want to gain some much needed muscle mass whilst i loose weight. i have been going to the gym 4-5 times a week and do an hour and a half of intese cardiovascular exercise, i then move onto the weight training machines but i have not had much success in building muscle. i know that building muscle mass takes time and im willing to commit, i have noticed the regulars at my gym that i saw from the beggining have improved dramatically (muscle wise). i dont want to be extremely muscley like a body builder, but i do want at least to be well toned and have some clear muscle definition. im becoming increasingly put off by the weight meachines and am moving onto free weights which i can do at home, is there anything that has worked for any of you using free wights and any guides online guides that you would recomend, also diet advice, incresed cals arent an option because of my weight loss.
You need to lift before you do your cardio, or do your cardio on alternate days. Your muscles are shot after that much cardio so you cannot lift at your full potential. Also increase your protein intake and cut back on your carbs
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