working out / nutrition / supplements

[skorge]

Well im 5'9 195 lbs myself...hardly no body fat at all. I've been working out consistently for over six years now. When I started I only weighed 125-130 lbs.

If you only want to gain 5-10 lbs of solid muscle I would recommend doing this:

-increasing your protein to about 100 grams a day (you will not be doing heavy lifting so you will not need more than 100 grams)
-eat protein bars, walmart has some $7 for a pack of 6 (20 grams)
-whey protein powder ($15 for a tub at walmart also)
-eat healthier snacks that add protein (yogurt, jerkey, peanuts, etc)
-do bodyweight workouts
-push-ups
-sit-ups
-pull-ups
-light weights
-jog/run

This should gain you 5-10 lbs of muscle in a few months and keep you tone/cut.

If you want to gain more muscle you need to lift heavy. The golden rule is 5 sets of 5 at about 75% max.