What is the perfect workout schedule and amount of calories to gain muscle, tone, and fill out?
I don’t think there is a “perfect” workout, or workout schedule, or calories to gain the results you want, the results will vary over different individuals. Don’t focus on searching for the perfect one, focus on finding what works for you, listen to advice from other people, try and get your own evaluation on what you have tried.Also, keep in mind that muscle gaining is a process, not an event, sometimes you are gaining muscle but you just don’t “see” the results, don’t get upset, if you feel good, if you feel you are doing the right thing, give it an other week or so and check, some times the results are just about to notice, but be patient.Having said that, I would give you some ideas based on what work for me. You have to eat a lot of protein, not a lot of calories (the rule of 1.5gr-2gr. per pound of weight is an OK rule in general), if you eat a lot of calories, you might gain some muscle, but they will be hidden under an important layer of fat and you will feel “bigger”, just not muscular, this is one of the biggest changes in approach in the past 2 decades vs. before.Try to eat a lot of protein sustained during the day, 30–40 grams per meal, and with some snacks also if you don’t reach the daily goal. Compliment those proteins with fiber, vegetables have micronutrients that are important to your body (maybe undiscovered yet, but think of your body as a finely balanced machine, if you lack something, other parts do not reach max efficiency nor gains). So, just eating meat, fish and poultry will not do it alone. Try to eat carbs on all meals (or skip carbs at night) but reduced portions, be more afraid of carbs than of fats. Do not eat in excess, never, eat what you want in reasonable portions or very small portions if it is something you shuldn’t be eating in the first place and avoid at all cost the primary sources of empty calories like Candy, Sodas, etc.Workout between 4 to 6 days a week, at least 3 days try to train big muscle groups (back, legs, pecs), it is not true that only through lots of weight you gain muscle, you can also train with less weight and adding reps until you can do no more reps (but not like 30 reps, except for body weight training like push ups) 8–18 reps will do if you have limited access to weights, or if you are coming out of an injury, or if you want to prevent injuries. This last thing is very important, injuries are one of the primary sources to keep motivated people away from training!I hope that helps.