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How can i gain muscle weight?
- Thread starter beef1995
- Start date
Phineas
Registered
(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)
(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)
pocketsonswoll
Registered
This exactly (minus #2 if your low carb)
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.
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.
GMO
Board Rep
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.
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.
Eat!
As far as supplements for muscle growth I believe they are all a waste of money except for whey protein. IMO
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
braveand
Registered
Agree.. Otherwise go for supps
