Thread: How can i gain muscle weight?

Horse Meat

(1.) Meats -bit of an emphasis on leaner cuts. (e.g. chicken breast, salmon, sirloin/ground beef, canned tuna is a staple)

(2.) Whole-grain carb sources (whole wheat pasta/bagels/bread, oats, rice, quinoa)

(3.) Eggs -- the whole egg. Egg whites are really only necessary when cutting, where you might need more protein per calorie. When bulking, whole eggs always.

(4.) Dairy -- milk, cheese, cottage cheese.

(5) Veges/fruit -- emphasis on greens for veges (e.g. brocolli, asparagus, spinach, agrula, lettuce) (for fruit avocado is useful for its high monounsaturated fat content)

(6.) Fatty oils (e.g. olive oil, flax oil)

(7.) Nuts/seeds/peanut butter

(8.) WATER

(9.) Post-training: whey isolate supplements and BCAAs. (good brands of whey will contain several grams BCAAs per scoop)

Originally Posted by Phineas

(1.) Meats -bit of an emphasis on leaner cuts. (e.g. chicken breast, salmon, sirloin/ground beef, canned tuna is a staple)

(2.) Whole-grain carb sources (whole wheat pasta/bagels/bread, oats, rice, quinoa)

(3.) Eggs -- the whole egg. Egg whites are really only necessary when cutting, where you might need more protein per calorie. When bulking, whole eggs always.

(4.) Dairy -- milk, cheese, cottage cheese.

(5) Veges/fruit -- emphasis on greens for veges (e.g. brocolli, asparagus, spinach, agrula, lettuce) (for fruit avocado is useful for its high monounsaturated fat content)

(6.) Fatty oils (e.g. olive oil, flax oil)

(7.) Nuts/seeds/peanut butter

(8.) WATER

(9.) Post-training: whey isolate supplements and BCAAs. (good brands of whey will contain several grams BCAAs per scoop)

This exactly (minus #2 if your low carb)

Some guys over train, and dont sleep enough, this is a recipe for minimizing gains.

But if your question is hypertophy then replenish glycogen stores and protein.

Personally I like real food after the training session.200-250 g of chicken breasts with 200g of rice is my preference.

Steak, eggs, and lifting weights.

Interesting thing about the body.

If you give the body a specific stimulis (resistance training) the body will adapt.

Saying you have to lift heavy is correct providing other factors are in place in respect to hypertrophy.
If you lift very heavy and dont allow enough time to recover, CNS takes the hit and said goal is compromised.
So, althought this is a good measure of gains it is not the all and be all of the holy grail of training.

The body adapts to stimilus, if lets say you use a shovel to dig, over time the hands adapt to the stimulis in the sense of a calous.
If you tap into the adaptive response of said stimulation then the calous is compromised.
And to that degree the calous has not formed to adapt to said stimulis if recovery has or had been compromised.

All things considering, volume, intensity, and frequency is all a factor.
You compromise recovery then you compromise gains.

Post workout foods? Well, here's what I do:

Immediately after training - 2 Scoops Whey (56g protein), 16oz high sugar drink (50g sugar), 10g Glutamine, 5g Creatine in a shake.

30min-1hr later - 10oz meat (Chicken, Beef, Tuna, etc), 40-50g Carbs (Sweet potato, brown rice, oats, etc.), 1cup Veggies (Usually Broc or spinach)

Works well for me.

Originally Posted by beef1995

what are good post workout foods and supplements to maximize my muscle growth?

Eat to grow! Complete protein sources, complex carbohydrates, increase your daily caloric intake above maintenance.

As far as supplements for muscle growth I believe they are all a waste of money except for whey protein. IMO

Lets not forget sleep guys.
You grow when you sleep not in the gym.

Eat lots.....Only supplements I use are multi vitamin, fish oil, creatine and whey protein the rest you will prob just be wasting your money

Its all about diet though you cant grow without fuel

Originally Posted by AmM

Eat to grow! Complete protein sources, complex carbohydrates, increase your daily caloric intake above maintenance.

As far as supplements for muscle growth I believe they are all a waste of money except for whey protein. IMO

Originally Posted by pocketsonswoll

This exactly (minus #2 if your low carb)

Agree.. Otherwise go for supps