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Introduction Text Come join me in the "I want to GAIN muscle!" sparkteam. http://teams.sparkpeople.com/GainMuscle Let's get ripped! I enjoy working out, relaxing, listening to music (live bands), and socializing with friends. My goal is to maintain my male weight of 170, while gaining lean muscle mass and turning my 6 pack into a true 8 pack!

My male weight is 170 lbs. My goal is to gain lean muscle mass, while keeping my weight the same. In less than six months on Sparkpeople, I have turned my 4 pack into a 6 pack! My long term goal is now to turn my 6 pack into an 8 pack.

My 12 Rules of the Road 1. Eat every 2-3 hours: At least 6 meals a day. 2. Eat at least 1 gram of protein per pound of body weight. 3. Eat eggs (protein) along with Fiber first thing in the morning. 4. Strength train for at least 30 minutes each day. 5. Burn at least 500 calories a day. 6. Eat fast digesting carbs only after working out, preferably within 90 minutes of working out and never within 3 hours of bedtime. 7. Eat protein (at least 10g) with every meal. Never eat carbs alone. 8. No sugar – avoid it! 9. Only drink water, coffee, green tea, and shakes. 10. Do not to eat slow digesting carbs within 3 hours of bedtime. 11. Eat low fat cottage cheese before bed every night. 12. Get 8 hours of sleep every night.

Enjoy golf, tennis, working out, and socializing with friends.

Enjoy music

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