whats the best approach? My weight is where I want it to be now I would like to add some muscle. I have not lifted in quite some time so I want to avoid doing any damage.

calories.

calories, especially from protein

so, you want to add mass, but you're not going to lift weights? i'm confused.

I want add mass by lifting (and of course proper diet) but I've had a long hiatus from lifting and I fear starting out incorrectly and doing damage. I'm wondering what is the proper way to add mass slowly and safely.

He means be healthy methinks

Calories is basically it, but good ones. Look for clean protein and clean food in general, junk food is always a step backwards for mass, took me some years to realize that. I really like almonds since I don't eat meat all that much and they have mad calories and are really cost-effective. As far as protein goes you should probably look into something with fiber, I'm all about the BSN Syntha 6 if I'm just looking to supplement a bulk, but again, your gains really come from clean foods

You don't have to get really crazy with it. Basically just eat well, and get a little extra protein. You can start to refine your diet as you progress.

Do you lift at a gym or at home? Again, keep it basic and add some stuff as time goes on if you want.

Squats
Clean and press
Deadlifts
Pullups
Bent over rows
Heavy ab work
Incline bench
Arm work (like curls and close grip bench)

That is pretty much all you need to do in the gym over the week. They're also in order of importance in my opinion. If you did nothing but them for a year you'd be set. Break it down over three to four days of lifting. Push/pull/legs is always a good starting point.

you're going to need to find out how many calories you need to eat on a daily basis to maintain your current weight and then once you have that figured out start ramping your caloric intake up 200-300 calories above your maintenance level until you are satisfied with the gains you are making. you need to find the amount you need to intake in order minimize fat gain, but also put on muscle at the same time. best way to do this is to get a tape measure and measure your waistline at the start of all of this and every week at the same time take measurements of the same area and if you are gaining in the waistline, you're eating too much and you will need to dial it down some.

don't pay much attention to the scale because body weight fluctuates too much to be reliable. go by what the mirror and tape measure says and you'll be golden.

you may need to take in more calories than you might think being that you've been out of the gym for sometime and the added workload of being back in the gym will require your body to intake more calories than you are currently to even maintain.. so you will need to start all of this after you've been back in the gym for 2 weeks.

best way to add mass is to work with low reps and heavy weight. stay in the 3-5 rep range on compound lifts, but with accessory exercises you can be a little more versatile with the rep range. this may not work for you because every one is different, but this method works for adding mass for the majority of people.

it's going to be trial and error and you will need to adjust accordingly.. just be diligent with tracking your intake and monitoring your measurements and you'll be good to go.

thank you gentlemen!

Drink guinness

just put 225 on the bar and bench it as many times as you can without stretching

Originally posted by: Davey.

Drink guinness

also Dbol and test...along with,a,fat,blunt and,all the munchies in world..fuck ya life