Nutrition for muscle gain [Forum Archive]

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Nutrition for muscle gain

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Posted by: lbdav

I am new to weight training. A little background. 38 year female. 5'7" , 126 lbs., 17% body fat (last checked 5 weeks ago when I started weights). I have been a moderate runner for 5-6 years (3 - 5 miles a day at about 6.2 mph). I don't want to loose any weight (nor do I have much body fat to loose, abs are good) but would like to tone and build more muscle. Here is my typical diet.

b'fast:
2 egg whites/1 whole egg
low carb bread and f.f. cheese (cheese toast)
8 oz. milk
sometimes oatmeal instead of cheese toast

meal 2:
1 can of tuna or a turkey sandwich/or peanut butter sandwich
fruit (Usually orange or apple)
cottage cheese

meal 3:
cottage cheese
almonds or some sort of nuts

Meal 4:
protein shake or protein bar (I don't do this every day but should I?)

Meal 5:
serving of meat (Usually chicken or fish, grilled or broiled)
veggie (Usually salad, brocolli, brussel sprouts or asparagus

Does that sound about right? Right now I work out at 5:00 a.m. I do about 30 minutes cardio, then do a five day split on the weights. Should I cut the cardio?(I'm kind of addicted to it and am afraid I will gain bodyfat If I cut it out.
HELP

Posted by: Jodi

Hi and welcome to IM!

Well the first thing I can tell you to do is STOP CARDIO!! If you want to continue then just do 10 mins light cardio after your workouts. Next is get the idea out of your head about toning. You only build muscle and no you won't get big and bulky - trust me. Lastly - you are not eating enough. You need more veggies better carb choices.

Did you read the shopping list in the sticky! You need to get rid of the bread and the milk! You need more carbs and protein for sure and a more fat wouldn't hurt either, like Flax Oil! Your Peanut Butter should only be low sugar all natural PB and try to stick to apples, peaches, berries and grapefruit for your carb choices.

Theres a few suggestions to start!

Posted by: lbdav

No Cardio at all? Why no milk? I have read about flax oil but don't know how to use it. What are some good sources of fat since I need more fat? What about the protein bars and powders?

Posted by: Jodi

I wouldn't do any cardio if I was trying to build muscle - it only burns it away!

Each 8oz glass of FF Milk has 12G Sugar

Check out the shopping list - Here

It will give you some good ideas for fat. Also in that link is articles on Cardio, articles as to why some of us choose not to eat Protein Bars and why Sugar is bad!

As far as protein powder - I like Optimum and I know a good majority of the people here use it too.

Posted by: Prince

Quote:

Originally posted by Jodi
I wouldn't do any cardio if I was trying to build muscle - it only burns it away!

High intensity interval cardio is okay, just keep it at around 15-20 minutes 2-3 times per week.

Posted by: Akash

I don't know about you but I've included skim milk in my cutting meal and I'm losing bodyfat. I drink it for breakfast so maybe I've burned the sugar from it. Again I'm 19 as well so maybe for me it'll burn no matter what.

Posted by: Yanick

Quote:

Originally posted by Akash
I don't know about you but I've included skim milk in my cutting meal and I'm losing bodyfat. I drink it for breakfast so maybe I've burned the sugar from it. Again I'm 19 as well so maybe for me it'll burn no matter what.

You're losing weight because your in calorie deficit.

"Given sufficient protein and EFA's, you can get ripped on table sugar." Source - Rob's sig

. I might've accidently paraphrased it a bit

Posted by: lbdav

actually Yanick, I am not losing any weight. I've maintained my 126 doing that much cardio and weights.

Posted by: Prince

he was talking to Akash

Posted by: Dr. Pain

Welcome to the Board?

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Nutrition for muscle gain

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