Building muscle - what do you eat?
 

I've been lifting weights a lot more recently and trying to compliment it with a high protein diet. All I can think of is eating eggs and meat a lot. What do you do?

eat pussy

chicken... lots of it, also eggs (only the eggwhite) and sometimes tuna. Nuts are also very good (walnuts, almonds etc.) Try to mix it up a lot... get new recipes, add a lot of herbs and spice to it so you keep a bit of variations going.

For easy protein boosts use protein powder... Optimum Nutrition 100% Whey is the best bang for your buck :2 cents:

I think chicken and turkey breasts are good also cans of tuna, lots of protein and no fat.

I think its a bit of hype though i don't think you need to eat as much protein as these sites say unless you are like a steroid abuser I think they are trying to sell their powders and stuff.

edaname :thumbsup

steak, chicken, fish, tuna, egg whites

So what's the problem with the yolks in eggs anyway? Is that where the fat is or something? I'm very lean so not incredibly worried about the fat.

chicken, turkey, tuna, salmon, protein shakes.
you need to eat protein to build muscle.

Too much cans of tuna will damage your brain. Best to limit it to 1 a week to play it safe.

too much sat fat... fat isn't bad if you consume the unsat fats. That's why nuts are recommended coz they contain a lot of EFA's

asking people on gfy about exercise, this must be a joke

i eat mainly tuna, its like 45g of protein per can.

lots of oven roasted turkey (1% fat), lots of low-fat milk (1% fat) and tons of cheese singles (the fat-free ones)

Whey protein after workouts.

Stay away from straight eggs. If you want to eat them, buy egg whites and mix that in with the eggs so you have a higher egg white to yolk ratio.

Chicken is the obvious one, as well as turkey, fish and soy products.

no no no soy! Soy raises estrogen levels

Yea, once in awhile is ok. I stick to chicken/turkey/fish as much as possible...

you always have to eat protien, carbs and fats and do so in the right proportions for the best results. just because something is high in quality protein does not mean it is not too high in fat.

all sources of protein are not equal, for example:

Best Sources of Protein and Rating

Eggs 100
Fish 70 (Salmon is the best = but high in fat)
Cow's Milk 60
Lean Beef 69
Soybeans 47
Dry Beans 34
Peanuts 43
Whole-grain Wheat 44
Brown Rice 57
White Rice 56
White Potato 34
(The rating means the percent of amino acids in the food that your body will actually use.)

I use the non-scientific approach.. when my only goal is to gain pure muscle I just eat a lot.. i don't eat junk, but I don't particularly stay away from anything else.. excersise is the key..

practice

What he said. Since November I have been lifting hardcore and eat nothing but veggies & chicken & pussy.

I am not cut by any means but the diet helps.

What he said.

go check out gnc for some of their suppliments. they have a whole compliment or things to help you gain muscle mass.

Chicken is damn good, as are protein drinks. Also skim milk has tons of protein and no fat. Cant cook with it very well, but thats the only thing i drink other than water. if you're trying to get bigger and add mass, you need to eat a lot of calories, to the tune of 5 meals a day. but in general, anything with lots of protein should do the trick....just avoid the usuall junk food.

oh and cardio is important for obtaining the 'cut' look, and i recommend that you do cardio as well. jump rope is one of the best things you can do for that.

:2 cents:

www.bodybuilding.com 1000's of articles on the subject.

I drink soy milk every morning.. Whats with the estrogen thing.. ? Does it affect your results.. ?

I eat 200-300 grams of protien per day, approx 200 grams of carbs, and drink 1-2 gallons of water :thumbsup

bah, you have to consume tons of soy to affect estrogen.

Canned tuna is a regular thing with me.

Chicken breast, turkey breast, fish, shrimp, eggs, cottage cheese, low fat mozza...

I stay away from milk cuz its got a ton of sugar, but I dont think overall it's horrible for you :)

I havent ever taken creatine or any of those mass gain supps. So I cant comment if they work or not.

I have been drinking a dextrose/maltodextrose drink right after a workout (lifting weights, not after cardio) for about a month and have noticed a lot better gains then I was getting previously. My strength on lifts has increased dramatically.

Besides eating a lot of protein, try to balance your diet out. Eat a lot of good carbs, like veggies and oatmeal, whole grains, etc. Stay away from rice and pastas... fats are important as well. Supplement with omega3/6... coromega tastes good, I also use udo's oil blend.

I got tired of eating egg whites months ago. I switched from 8 egg whites every morning to 2 whole eggs (free range organic, just cuz they taste better) and I haven't noticed any negative effects. I just reduced my fat supplements.

Drink a lot of water too. Helps your muscles recover by flushing wastes out on some level (or so I read). I have also been taking l-glutamine and have noticed that it really helps the DOMS go away faster. Typically, after a leg's workout I would be sore for 5 days... now, after supplementing with l-glutamine I am sore only 3 days or so. Maybe it's a mental thing but hey, I documented it for myself :)

HTH

Tuna is the way to go, lots of protein, little fat.

few dbols

lol that swolled me up in HS ;)

Diets are just as important as the actual weightlifting, because if you aren't eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can't get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars. Most people use them, and so do I. Click here for more info on protein supplements. Eating very little (if any) saturated fat is important as well. You want to get big, but you don't want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember?

You need lots of protein. Say you way 150 then you should be taking around 300 grams of protein per day. Buy a good protein drink with 20-30 grams per serving in it.

rise, eggs, protein

Whey protein before and after workouts. Lotsa chicken and fish!

Eat lots of rice, beans, veggies & protien late at night & lift heavy.

:1orglaugh

Always make sure that you drink water after lifting.

Cum is very high in protein.


sorry, but it is.

raw meat, 6 raw eggs, the entire left side of the mc donalds menu and a diet coke!

I eat 9-10 pounds of raw uncooked catfish a day. Keeps me lean and buff.

I do this, geez it's great to pick your teeth with the bones, isn't it. One of life's great pre-kissing comforts.

Loads of pasta's

That and an ammino supliment is what i take

and I eat a ton of chicken

Drink atleast 2-3 liters of water a day

I drink 1 1/2 durring my work out alone and another 2-3 liters durring the day

Tuna's chock full of mercury - I love it but you need to moderate your consumption of it - mercury will fuck with your nervous system hardcore. Not to mention that tuna are bottom feeders and basically eat garbage.

Mercury in Tuna