Love me a CrossFit woman!

 

That's progress my man!

 

Great success!!!

 

Right on!

I didn't mention this earlier. I'm 27, pretty lean (6'3" 172lbs 21 BMI), and have a high metabolism - lucky genetics I guess. I'm trying to put on a little more muscle mass, but not bulk up. I used to run a lot in high school and college because I played soccer. I can't go the distances I used to. I'd love to be able to successfully knock out the Gerard Butler 300 fitness plan. I know I can do it.

 

I came home tonight after working 12 hours, was gonna stay home and lounge around. Instead I looked at the manly thread, followed by this one and hit the gym. What can I say, half naked women motivate me.

 

lol, that is the sole reason I pay astronomical Fee's at my local SUPER gym, snap fitness' and such never have the eye candy the big boys do! if you can go to gym at 9am you will get a better neck workout than you could ever imagine!

 

To achieve that, assuming you are already lifting, your diet will help immensely. Up your calories with clean proteins and whole grains. Try a bowl of oatmeal along with a protein shake an hour before working out.

I am no pro so take that advice only after you have verified it to be true for your case.

 

I guess I don't understand what you mean by putting on muscle mass but not bulking up. Putting on muscle mass by definition is bulking up.

Do you mean you want to add only lean mass but not body fat? Its unlikely that will happen. Even really lean folks like me have to (without chemical aid) put on some fat to put on muscle.

Or do you mean you are worried about trying to put on a little weight but accidentally looking like Ronnie Coleman? It just won't happen, have at the weight pile and dinner plate.

 

I never really messed with my diet much (didn't have to) but now I am. I'm trying to up my protein to 200g a day, and it is damn hard to do that when you're eating correctly
I'm sure someone can speak better to this than I can, but my understanding is that long distance running is more catabolic than sprinting which is more anabolic, which is why I do sprints. I'll probably start rowing for cardio as well.

The 300 workout is interesting but I just came across Koscheck's kettebell workout - it's in men's fitness - you may want to have a look at that as well. I'm going to try to do it once a week. Here is the link - you do each exercise for 25sec with minimum rest between, I believe the article says you're supposed to work up to only 5sec of rest between sets.
Josh Koscheck workout and interview - UFC 124 | Men's Fitness UK

 

No joke about the 200g a day, pain in the ass to do.