Ok, so you want to get huge?! You get into the gym, pound weights till you have a big red head, go home and that’s it, you maybe think that all you have to do. Pump the weights. If only it was that simple.
Nutrition plays a very large part of recovery and growth. Without both you won’t put muscle on. Bodybuilding diets are constantly changing due to the increase of your muscle mass; if you put muscle on you have to eat more, if you lose muscle you need to eat less. So how do you keep an eye on what is happening inside the body?
Well, you have two means that would work. The first is the good old scales that sit gathering dust in the bathroom; you should monitor your weight to see if your goal to put muscle on is causing an increase in bodyweight. If the scales show that weight are staying the same or going down then its time to look at the diet and eat more. If the weight is going up then is it muscle? or is the stomach getting bigger? If it’s the stomach getting bigger then you are eating too much. But be cautious, you can expect to put some bodyfat on when trying to put muscle on, but you want to monitor that the dreaded fat isn’t going on to much.
Another good method of checking which is going up, muscle or fat is to use a set of body fat calipers. By using the calipers every two weeks that will show exactly what is happening, if muscle is going down due to not eating enough then that will show with the calipers and you will need to eat more. If the calipers show that bodyfat percentage is going up then you need to eat less. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what bodyfat percentage you are. Now comes the clever bit. If you take your bodyweight in pounds and times it by the bodyfat percentage then that will come out with your total bodyfat. Then take this figure from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle but includes internal organs, bones etc. but just use the figure as muscle for our calculations.
The two figures you have just worked out, the total bodyfat and fat free mass, should be written down and kept. Then next time you have the measurements done you will see if the bodyfat percentage has gone up. But more importantly has the total fat stayed the same or gone down?. Has the fat free mass gone up? Which is what we want, or gone down, which we don’t want. You will find that if your food intake is right then with your exercise and nutrition the fat free mass will go up and the total bodyfat will go down. But if your not eating enough then you will find that the fat free mass (muscle) is going down and the bodyfat will go up - not what you want!
Bodyfat Calculations
Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and a bodyfat percentage of 21%.
| Bodyfat Calculations Example | |
| Bodyweight: | 200lbs |
| Bodyfat Percentage: | 21% |
| The calculations... | |
|
Step1. Bodyweight x bodyfat percentage = lb bodyfat. (200 x 0.21 = 42 lb bodyfat) |
|
| Step2. Bodyweight – 42 = fat free mass (200 – 42 = 158) (This figure is the total amount of fat free mass). | |
| So now we know... | |
| Bodyweight: | 200lbs |
| Bodyfat Percentage: | 21% |
| Total Bodyfat: | 42lbs |
| Fat Free Mass: | 158lbs |
The next time you have the bodyfat percentage done ideally, you want to see that the fat free mass has gone up and the total bodyfat has stayed the same or has gone down. That is the ideal situation. But sometimes it doesn’t happen and the fat has gone up and the fat free mass has gone down. The reason that the fat free mass goes down is that possibly you are losing muscle which you are not eating enough food for the amount of work/training you are doing.
Ok, I hear you saying, what if I train at home? Well in this situation we can use the old favorites, a set of scales and the mirror. You know, the one you use to admire yourself in!
The bathroom scales should show an increase in your bodyweight, if it's not going up then your not eating enough. If the mirror is showing an increase of bodyfat around the middle then you are eating too much.
So how do we set about setting a nutrition plan for ourselves? Firstly we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training.
Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain 9 calories per gram.
An example: The calculator has given us a value of 2900 calories per day, so use the following calculation to find the PCF ratio:
- Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
- Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.
- Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.
So now you know exactly how much food you require per day. Now you will need to find out how much food you require (approx) per meal. You should be using frequent feedings and as such should divide the grams of food given above into as many meals per day as you can fit in, usually between 5-8 meals per day.
So to work the above amount of grams of food per day you use the following calculation:
- Total meals required per day 6. (Figures rounded off)
- Protein: 217.5g / 6 = 36g of protein per meal x 6
- Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6
- Fat: 64.4g / 5* = 13g of fat per meal x 5*
* Note: In the after training meal you want the nutrients to be digested quickly and fat delays the digestion of the meal, so fat is omitted in this meal only.
Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per ounce (28g) of each food for easier calculation.
So to work out a meal you have to look at the lists given below and choose what foods you want to use in a particular meal to give you the amounts required per meal.
Example: Evening meal.
(Requirements, protein 36g, Carbohydrates 60g, Fat 13g)
| Food | Protein(g) | Carbohydrates(g) | Fat(g) |
| Beef (sirloin grilled) 3oz | 27.9 | 0.0 | 8.4 |
| Brown rice (cooked)6oz | 4.2 | 38.4 | 1.2 |
| Carrot (2 large) | 2.0 | 14 | 1.2 |
| Cabbage (2oz) | 0.8 | 3.2 | 0.0 |
| Green beans (2oz) | 1.0 | 4.0 | 0.0 |
| Totals: | 35.6 | 60 | 10.8 |
So you can see by the above meal that you are very close to the total amount that is required per meal, you can have larger meals for the main meals like breakfast, lunch and evening meal, and smaller meals for mid morning, mid afternoon, and supper time.
Use the charts below to calculate your meals for your given calculations, you will find that after you have done it a couple of times how easy it is, and you will also get to know what the portion size you require for that given amount of food.
Once you have your food sorted out, give the plan two weeks for the body to adapt to your new eating plan. Then if...
- You're not gaining weight. Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
- You're gaining weight, but its as much fat as it is muscle. Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
- You're gaining weight and losing bodyfat. Follow the directions in rule (1) above at every meal.
- You did fine at first, but now your bodyfat has increased. Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.
Best Foods For Muscle Building
Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet.
Meat, Fish, Poultry. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Atlantic Salmon | 56.6 | 7.7 | nil | 2.4 |
| Bacon back (grilled) | 27.0 | 3.4 | nil | 1.2 |
| Beef (mince-lean) | 53.0 | 8.0 | nil | 2.1 |
| Beef (silverside) | 54.4 | 8.7 | nil | 1.8 |
| Beef (sirloin-grilled) | 64.0 | 9.3 | nil | 2.8 |
| Beef (topside) | 54.7 | 9.9 | nil | 1.5 |
| Catfish (fillet) | 46.6 | 8.0 | nil | 1.2 |
| Chicken (breast) | 49.7 | 9.6 | nil | 1.2 |
| Chicken (drumstick) | 23.6 | 3.7 | nil | 0.9 |
| Chicken (thigh) | 33.6 | 4.3 | nil | 4.3 |
| Cod | 32.6 | 7.1 | nil | 0.3 |
| Crab (Alaskan) | 30.1 | 5.9 | nil | 0.6 |
| Deli roast beef | 15.5 | 2.5 | 0.6 | 0.3 |
| Halibut | 43.5 | 8.4 | nil | 0.9 |
| Ham (sliced-lean) | 40.7 | 6.2 | 0.3 | 1.5 |
| Lamb (leg) | 63.7 | 8.2 | nil | 3.7 |
| Pork tenderloin | 51.0 | 8.7 | nil | 1.5 |
| Scallops | 27.3 | 5.2 | 0.9 | 0.3 |
| Shrimps | 30.8 | 6.5 | nil | nil |
| Tuna (bluefish-fresh) | 57.2 | 9.3 | nil | 1.8 |
| Tuna (canned-white) | 39.8 | 8.0 | nil | 0.9 |
| Turkey (breast) | 42.9 | 9.3 | nil | nil |
| Venison (tenderloin) | 46.3 | 9.3 | nil | 0.6 |
Dairy & Egg Products. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Egg (whole-1 large) | 74 | 6.0 | trace | 5.0 |
| Egg (substitute-50ml) | 53 | 8.0 | trace | 2.0 |
| Egg (white-1 large) | 18.0 | 4.0 | trace | trace |
| Low fat buttermilk (250ml) | 98.0 | 8.0 | 12 | 2.0 |
| Ricotta cheese (part skimmed) | 38.3 | 3.13 | 1.3 | 2.24 |
| Yogurt (plain fat-free) | 15.8 | 1.6 | 2.1 | trace |
| Cheddar Cheese (reduced fat) | 54.8 | 7.8 | 1.1 | 2.2 |
| Swiss Cheese (reduced fat) | 56.0 | 8.9 | 1.1 | 1.1 |
| Skimmed Milk(250ml) | 86 | 8.0 | 12 | trace |
| Cottage Cheese (2%) | 25.0 | 4.0 | 1.0 | 1 |
Nuts Seeds and Oils. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Almonds | 183 | 6.7 | 6.7 | 15.6 |
| Almond Butter (1 tbsp) | 101 | 2.5 | 3.5 | 9.5 |
| Canola oil (1 tbsp) | 124 | 0.0 | 0.0 | 14 |
| Flaxseeds (1 tbsp) | 59 | 2.3 | 4.0 | 4.0 |
| Olive Oil (1 tbsp) | 119 | 0.0 | 0.0 | 14 |
| Peanut butter | 96 | 4.0 | 3.0 | 8.5 |
| Peanuts (dry roasted) | 186 | 7.8 | 6.7 | 15.6 |
| Walnuts | 207 | 4.5 | 4.5 | 21.2 |
Grains, Breads, and Pasta. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Bagel, plain (1 small-3”) | 190 | 7 | 37 | 1 |
| Barley, pearl (cooked) | 33.7 | 7 | 7.7 | 0.1 |
| Bran Muffin (1 small) | 178 | 5 | 32 | 5 |
| Brown Rice (cooked) | 31.1 | 0.7 | 6.4 | 0.2 |
| Corn, tortilla (1) | 58 | 2 | 12 | 1 |
| Couscous (cooked) | 30.8 | 1 | 6.4 | trace |
| Crumpet (1) | 134 | 4 | 26 | 1 |
| Flour, tortilla (8”dia) | 146 | 4 | 25 | 3 |
| Macaroni (wholewheat) | 39.3 | 1.4 | 8 | 0.2 |
| Oatmeal (cooked) | 17.2 | 0.7 | 3.0 | 0.2 |
| Rye bread (1 slice) | 83 | 3.0 | 16 | 1.0 |
| Sourdough Bread (1 slice) | 88 | 3.0 | 17 | 1.0 |
| Spaghetti (wholewheat) (cooked) | 39.3 | 1.4 | 8.0 | 0.2 |
| Wheatgerm (1tbsp) | 26 | 2.0 | 4.0 | 0.5 |
| White rice (cooked) | 31 | 0.6 | 6.8 | trace |
| Wholegrain Cereal | 84 | 2.0 | 21.4 | 0.9 |
| Wholegrain Crackers (5) | 90 | 2.0 | 14 | 3.0 |
| Wholemeal Bread (1 slice) | 73 | 3.0 | 13 | 1 |
| Wholemeal Pitta (1) | 170 | 6.0 | 35 | 2.0 |
| Wholemeal Pretzels | 115 | 3.3 | 21.4 | 0.9 |
| Wild Rice (cooked) | 28.1 | 1.1 | 5.9 | 0.1 |
Fruits (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Apple 1 (med) | 72 | trace | 19 | trace |
| Apricots (3) | 50 | 2.0 | 12 | trace |
| Avocado (1/4) | 80 | 1.0 | 4.0 | 7.0 |
| Banana (1 med) | 105 | 1.0 | 30 | trace |
| Blueberries | 50.6 | 0.1 | 3.9 | trace |
| Cantaloupe | 9.4 | 0.1 | 2.2 | trace |
| Cherries (tart) | 14 | 0.3 | 3.4 | trace |
| Grapefruit (1/2 Medium) | 41 | 1.0 | 10 | trace |
| Grape Juice (100 ml) | 45.2 | trace | 19 | trace |
| Grapes (seedless) | 20 | 0.1 | 5.4 | trace |
| Melon (cubed) Honeydew | 10 | 0.1 | 5.4 | trace |
| Mango (cubes) | 18 | 0.1 | 4.7 | trace |
| Nectarine (1 medium) | 60 | 1.0 | 14 | trace |
| Orange (1 navel) | 69 | 1.0 | 18 | trace |
| Orange Juice (100ml) | 44.8 | 0.8 | 26 | trace |
| Papaya (cubes) | 10.9 | 0.1 | 2.8 | trace |
| Peach (1 med) | 38 | 1.0 | 9.0 | trace |
| Pear (1 med) | 96 | 1.0 | 26 | trace |
| Pineapple (cubes) | 13.3 | 1.0 | 20 | trace |
| Plum (1) | 30 | Trace | 8.0 | trace |
| Raisins (loose) | 86.3 | 0.7 | 23 | trace |
| Raspberries | 14.3 | 0.4 | 3.3 | 0.1 |
| Strawberries | 9.1 | 0.1 | 2.2 | trace |
| Watermelon (cubes) | 8.5 | 0.1 | 2.2 | trace |
Legumes (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Lima Beans (baby) | 33.8 | 2.0 | 6.1 | trace |
| Black Beans | 36.8 | 2.3 | 6.5 | trace |
| Chickpeas | 46.9 | 2.4 | 8.0 | 0.7 |
| Kidney beans | 34 | 2.4 | 8.0 | trace |
| Lentils (cooked) | 32 | 2.5 | 5.6 | trace |
| Tofu (raw) | 45 | 4.9 | 1.1 | 2.5 |
| Soya beans (cooked) | 79 | 6.8 | 6.2 | 3.1 |
| Split Peas (cooked) | 32.4 | 2.2 | 5.8 | trace |
Vegetables (per ounce. 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Artichokes (1 medium) | 60 | 4.0 | 13 | trace |
| Asparagus (4 large spears) | 16 | 2.0 | 3.0 | trace |
| Aubergine (cubed) | 7.0 | trace | 1.4 | trace |
| Beats (sliced cooked) | 2.35 | 0.8 | 2.8 | trace |
| Broccoli (florets raw) | 7.7 | 0.6 | 1.2 | trace |
| Brussels sprouts | 10 | 1.2 | 2.0 | trace |
| Butternut squash | 11.5 | 0.3 | 3.0 | trace |
| Cabbage (shredded) | 6.8 | 0.4 | 1.6 | trace |
| Carrot (1 large) | 30 | 1.0 | 7 | trace |
| Cauliflower | 7.0 | 0.5 | 2.0 | trace |
| Chinese cabbage (cooked) | 3.3 | 0.5 | .05 | trace |
| Collard greens (chopped) | 1.6 | 0.1 | 0.3 | trace |
| Corn, kernels | 22 | 1.0. | 5.0 | 0.3 |
| Courgette (chopped) | 5.0 | 0.4 | 0.9 | trace |
| Cucumber (sliced) | 4.3 | 0.2 | 1.0 | trace |
| Garlic (1 clove) | 5.0 | trace | 1.0 | trace |
| Green beans | 3.7 | 0.5 | 2.0 | trace |
| Green peas (raw) | 24 | 1.6 | 4.3 | trace |
| Kale (chopped) | 6.5 | 0.6 | 1.5 | 0.2 |
| Mushrooms (sliced) | 6.0 | 0.8 | 0.8 | trace |
| Onion (chopped) | 11.5 | 0.3 | 2.8 | trace |
| Pepper (green) Chopped | 5.6 | 0.2 | 1.3 | trace |
| Potato (1 med) Baked | 161 | 4.0 | 37 | trace |
| Potato (boiled) | 24 | 0.0 | 6.0 | 0.0 |
| Potato (mashed with milk) | 23 | 1.0 | 5.0 | 0.0 |
| Pumpkin (fresh) | 5.6 | 0.2 | 1.2 | trace |
| Romaine lettuce (shredded) | 6.2 | 0.6 | 1.2 | trace |
| Spinach | 7.0 | 1.0 | 1.0 | trace |
| Sweet potato 1 med, baked) | 103 | 2.0 | 24 | trace |
| Tomato (1 lge) | 33 | 2.0 | 7.0 | trace |
| Tomato juice (100ml) | 16 | 0.8 | 4.0 | trace |
In Summary...
Remember that if...
-
You're not gaining weight.
Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day. -
You're gaining weight, but its as much fat as it is muscle.
Eliminate carbs at your last two meals of the day, (excluding your post workout meal. -
You're gaining weight and losing bodyfat.
Follow the directions in rule (1) above at every meal. -
You did fine at first, but now your bodyfat has increased.
Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.
Want more information about building muscle, fitness and working out? Come and Join our muscle building community! We have thousands of like-minded members who can help you reach your muscle&fitness goals.
Comments (222)
Add a comment
Posted Thu, 06/21/2012 - 21:36
hi steve, im 19, i have been training for the past 6 months. i did see good results but i gained a lot of fat. my body fat is 20% and i have real low metabolism rate. please let me know if the following diet would let me burn fat and add muscle!
6:30 - High intensity cardio
7:30 - 1 scoop gaspari myofusion + oats
9:30 - 6 egg whites + 1 multivitamin + 1 omega 3
11:30- 1 cup red/black kidney beans
1:30 - 1 cup brown rice + 5 oz chicken breast +1 cup brocolli
2:30 - green tea ( pre workout)
3:00 - gym
4:30 - 1 scoop gaspari myofusion + apple ( post workout)
6:30 - 1 cup veg salad + 1 can tuna fish
8:30 - 2 whole wheat tortillas + 1 cup skimmed milk
Posted Sun, 07/01/2012 - 07:09
hello sir i want to know is there any side effect of whey protein like sex related problem.
Posted Mon, 07/02/2012 - 11:35
Hey Steve,
I have a question(s)..
I'm 18 and I weigh 125 lbs and I'm about 5'8". I'm starting to get into the whole working out and planning on gaining some muscle. My question is what do you recommend I eat and take as in protein to reach my goal. I plan to reach 140 maybe even 150. Thanks!
Posted Tue, 07/03/2012 - 12:30
Hi,
Im 5'7 220 lbs. What should my calorie intake be if I would like to burn some fat as well as bulk up in muscle. I also wanted to know. I used to take creatine back in the days, is it required to use creatine to bulk up? I rather not take it now as I'm a bit over weight. Thanks in advance
Posted Wed, 07/04/2012 - 15:08
Hi Steve
I have been traing now for around 2 years off and on , i get up in the morning and have a bowl of porridge and then 4 eggs scrambled with one yoke, then protien shake and Super pump and hit the gym, after Gym another protien shake and because of work only eat around 3 hours later and then again 3 hours after that,and then again when i get home, meals tend to contain Tuna or turkey wraps and then chicken salads with lots of chicken.
when i get home full tin of tuna. not putting on a lot of muscle mass and i would have two protien shakes one before i go to bed and one around 6 pm at work. i work 12 noon till 8:30. any ideas
Posted Sun, 07/08/2012 - 07:49
Hi steve
How r u
I am an average guy with 5'7"
60 kg
And i want to develop my
CHEST, BICEPS,SHOULDERS, AND ABS
Pl tell me a perfect excercise fir all these woh chart
And which type of home made food is better for me to
Gain a liitil weight
Thanks
Bye
Posted Tue, 07/10/2012 - 12:34
hi, these is prathmesh.. its long 5 months for gym.... am very passionate bout gyming.... pls help me .... please gimme per day diet... we dont have beef ... so pls.... i cant see any changes in me... m consuming serious mass too... pls help me. pls give me a proper bodybuilding diet.
Posted Fri, 07/20/2012 - 21:04
Hello steve!
I am 22 years old and my weight is 72 and my height is 177cm . I want to gain muscle and go up at least 4 kg. I have alteady bought whe protein and I want to ask you is the protein going to help me gain muscle and if not which protein do you recommend?
P.s I work out 4 days(45-60min each day)
Thanks
Posted Sun, 07/22/2012 - 12:50
What kind of barley is that???
Most (pearl) barleys have at LEAST 7 to 8 times more carbs than protein..
Posted Tue, 07/24/2012 - 11:44
Hi Steve,
I'm genetically quite slim at 53 kgs and 5ft 7 inches. I work out twice a wk and play tennis once a wk since the last 3 months and I have a whey protein shake daily in the mornings as well as after my workouts.
I'm trying to build muscle and increase fat everywhere (except on my tummy where I need to loose some fat) but I've seen no results so far. What would be a gd diet u could suggest? Any particular snacks etc which I shud be eating? Thanks!
Posted Mon, 07/30/2012 - 12:42
hi steve im looking for a great workout programe to start ripping my arms and abs at home.if you can please reply by E-mail i can send you a picture just about how I want to look like thank you
Kind Regards
Kevin Jacobs
Posted Thu, 08/09/2012 - 14:45
I have been 158lbs for the past 5years. I play soccer year round and stay active. I just started doing serious working out to prepare for college. Thanks to my mom I eat well. I eat just like the example shown here minus the snacks. I want to gain muscle mass so I was thinking to just had snacks, take in more protein and continue eating right. Is that a good idea?
Posted Thu, 08/09/2012 - 20:35
Hey Steve, I notice that a lot of your articles and questions are directed towards lifters that want to build muscle. What about the guys that want to cut down. I'm 31, 5'10" 260 I'm a decent lifter, my max core lifts are 405lb bench, 500lb squat and deadlift. What would be an ideal for me to cut down on body fat and anybody that's bigger than 230lb.
Thanks
Posted Thu, 08/09/2012 - 20:56
Ok so I've just decided that I would like to gain 30 pounds in about 6-9 months. After reading all this and talking with other ppl about weight gainers and training I know i need a lot of protein and calories. I'm 155 lbs and want to be 185-190. Would starting off at a 3500 calorie diet help me achieve this or is that too much?
I work out every week(Mon, Tues, Thurs, Fri) for an hour and will finish up with 15 mins cardio after tues and thurs. Been drinking GNC Re-Built mass everyday.
Can anyone give me some pointers? Eating habits I should try to achieve? Supplements to take? and which specific ones?
Posted Fri, 08/10/2012 - 10:15
Hi Steve,
Just wanting some feedback on my diet please.
My goals are to gain weight and muscle, i'm currently weighing in at 72kg and i'm 5'9".
8.30am: 2 x scrammbled eggs on wholemeal toast.
10.30am: Greek yogurt with apple and pinnapple
12.30pm: Jacket potato with beans. Also three chicken drumsticks.
2.30pm: Peanut butter on rivetta bread. Also two chicken drumsticks.
4.30pm: PHD Synergy Protein shake.
GYM
7.00pm: PHD Synergy Protein shake.
8.00pm: Either chicken, salamon or steak with brown rice and vegatables.
10pm: Either shake or glass of milk.
Any feedback will be apprechiated.
Cheers, Liam.
Posted Sat, 08/11/2012 - 15:25
Hi steve,
I am 27YRS old before 3 months i hav started going to gym.my current weight is 73kg and my height is 6ft. kindly suggest me a perfect diet for my body building in brief.
thanks
sidharth
Posted Sun, 08/12/2012 - 13:48
When it's time to cut on carbs which one are those carbs? Vegetables,fruits,pastas,breads...i'm a little bit confused about the carbs. Can you explain to me the big difference in carbs
Posted Thu, 08/23/2012 - 05:38
Hi Steve, I am 5'9 & 50 Kgs. which supplement in support of work out should i take ? i need to gain weight instantly. the weight i will gain accordingly should not get reduce when i leave Supplement & work out after some time. I am pure vegetarian. I need a supplement that puts Fat on my body atleast 10-12 kgs. Regards
Posted Thu, 08/30/2012 - 11:23
You should really look to whey protein to help you reach your desired amount of calories and increase your protein intake. I would also recommend supplementing creatine.
Posted Thu, 08/23/2012 - 11:01
pls send the information of food suppliment to build up body
Posted Tue, 08/28/2012 - 09:21
I was taking ON Whey Protein since last few years. But last year, I had undergone to Nephrotic Syndrome (a kind of Kidney Infection) i.e. Water Retention (losing calcium & proteins through urine) and I treated with steroids like Omnacortil 60mg. But now I am fine & recovered safely. Many says it was due to doses of Whey Protein. But I couldn't find anything which says that confirmly. Now I have started my workout again, so is it safe to take whey proteins again?
Posted Thu, 08/30/2012 - 11:20
Whey protein should be completely safe for most people to consume. I would have to advise you to ask your doctor if you have any doubts.
Posted Thu, 08/30/2012 - 04:41
very good information i'll going to follow this site for my daily dite
Posted Thu, 08/30/2012 - 14:52
Hi everyone, I've been trying to get big muscles and lean for about a month now, i'm 17 and 6ft 1 i weight between 68-70kg my scales are a little dodgy, i'm aiming to increase my weight in muscle not fat! i'm aiming for 3000 calories a day and working out every other day lifting heavier and heavier weights each week. I try and consume between 120-200 grammes of protein and i take protein shakes. I try and keep my saturated fat intake to below 20grammes as i dont want to increase body fat! What should be my intake in grammes for all my nutrients in a day? I take two protein shakes one before my workout and one straight after. I'm basically looking for advice on how much in grammes i should have of carbs,fats,protein etc and whever that will pack on muscle and reduce body fat.
thanks, lewis
Posted Fri, 08/31/2012 - 11:26
Hey Lewis,
Your goals (getting lean and building muscle) may be at odds with one another. You would do well to focus primarily on gaining weight for the time being. You can always shed the fat once you reach your desired size. At this age, it's pretty likely that your fat gains will be minimal either way. You'll really want to take advantage of your muscle-building potential at your young age.
For advice on macronutrient ratios, I would suggest posting questions in our Forum. http://www.muscleandstrength.com/forum/
Posted Fri, 08/31/2012 - 19:24
Hi Steve,
I'm 21, 5'0 and weigh around 93lb and female, I have been trying to talk to a bunch of people about nutrition lately as I have been trying to back weight that I had unfortunately lost this summer, but don't want to add unnecessary fat to my body. I have been training liberally since I was 16 but I have never been quite this defined and strong as I am now, thus I need to gain weight, but want it to be in lean muscle mass (or as much as possible to keep the abs). I currently take in about 2000 calories, 60-70 g of fat, 140-145g of protein and 200-250 carbs on my workout days (off days are lower carb range and higher fat range) and although I have increased my strength by quite a bit and added more muscle tone, I have yet to increase in weight.
Am I eating too little carbs and too much fat to gain? I do feel like the lower carb keeps me tight, which I like so thats why I feel stuck at the moment and would appreciate a tip, thanks!
Posted Tue, 09/04/2012 - 03:49
alright, so I'm looking to start a bulk Routine.im 18 and i weigh 190 at 5'10'' right now my bmr is at 2016.3 cal intake of 3,125.
i have never had a nutrition plan (sad since i have played football for 10yrs lol) a little cheesy but my goal is to be as big as bane from batman before Halloween so i have basically 2 months to get close to this. it would be really helpful if someone would be able to get me on the right track. as far as nutrition plan, workout plan, the works.
thank you,
Tyler.
Posted Thu, 09/06/2012 - 02:27
Hii...i am 21 and 5 ft 5" 63kg
i have just started working out...i want to know some good protein rich foods(veg as well as non veg both)that i can take to enhance my muscle building process.
i do not hit the gym daily and can manage only 4 days a week...so want to start gradually...
Reply is appreciated...!! :)
Thanks..!!
Posted Tue, 09/11/2012 - 08:35
hello, i am 19 years old and lifting weights for the past 5 - 6 months, for the first three months i hav got bigger but then it seems like i just stopped growing, i get a weight gainer every week with out fail but the directions say only drink 2 a day. also i do not have the funds to buy all the right amount of foods, only chicken steaks and stuff there is four people living in my household , with a very small amount of shopping done weekly, so i can not eat all the food in the house i have had this problem for a good while now and honestly do my living best to eat a lot of food, but just cant gain , what can i do, Thank you so much
Posted Fri, 09/14/2012 - 16:41
hi steve i weigh 80kg 22% fat ive tried to reach the individual proteins carbs and fat but found this tough my aim is to add some muscle as i am a kickboxer and lower body fat will these macros be fine;
breakfast p:36.6 c:66.3 f:2.5
snack p:16.3 c:64.8 f:15.6
lunch p:36.2 c:68.4 f:4.8
snack:p:30.8 c:66.9 f:12
dinnerp:41.6 c:77 f:8.5
pwo: p:38.9 c:60 f:10.9
any help would be excellent thanks
Posted Sat, 09/15/2012 - 23:22
Steve,
iam from kabul,Afghanistan,please advise me about Whey protein?
How it use ,When and how much should mix with milk?
Posted Fri, 09/21/2012 - 16:04
Hi Steve
Would You Be Able To Make Me A Plan Please?
Posted Wed, 09/26/2012 - 10:06
hai jatana,
i read this. realy i impress boz,i remember but i read in past nd learn something new. i am gym trainer nd some students are here , students are learn it.tnx
Posted Sun, 09/30/2012 - 02:23
Hi steve.I am 26 yrs old n weighing just 60kg.I used to get comeent daily from my friend,family that I look very sick like very thin.I also want to tell u that I m a bachelor and I live in other city for job so I don't hae any specific meal or timing of meal.sometime I take a meal only once in a day due to non availability of good food or fatigue..also food I eat is just a regular meal which you get on road side hotel with no any specific fat or carbohydrated or proein quantity.so I would like to ask you if I use whey protein with gym ....can it be helpful to me..I don't want to be body builder but just a fit normal guy.plz suggest looking into my constraint.
Posted Sat, 10/06/2012 - 10:38
luis,
Low fat food, low suger content high carbs and protein 1.5g for each pund you weigh eat drink water and sleep more than 7 hours and dedicate yourself
Posted Mon, 10/08/2012 - 08:03
Wow awesome body and also very good information about body building nutrition. So thank for the great information.
Posted Tue, 10/09/2012 - 08:41
hello steve...im new at this whole thing....so were should i start about lifting an eating im a picky eater so would it be ok to eat the same thing everyday? 5.9 164pounds 22
Posted Thu, 10/11/2012 - 10:56
Hi, what do you think to serious mass weight gainer shake with 1250calories per shake? I'm In the infantry and wanting to put sum size on as I'm onli a slim lad, 21yrs 5'10 10stone, with the physical activitys I do in the army I seem to have to eat twice as much, as I burn off a fairer few calories ia day, ino I need to be putting away around 4000 calories a day and Iv gt a gd gym plan wt wud yu suggest?
Posted Mon, 10/15/2012 - 08:35
just curious as to if you have any good substitutes for the fruits on the list i am allergic to most if not all fresh fruits and need a way to substitute the nutritional value please and thankyou
Posted Tue, 10/16/2012 - 04:24
Hi Steve,
I am 23 , 5'10 and weighs 154 lbs. I hit the gym 6 days a week ( normally from 8 pm to 9pm). Morning i have oat meal and a weight gainer shake. At around 11 I have some wheat bread and for lunch(2:30 pm) i have chicken. My next meal will be around 9:00 pm. And after workout i again take the weight gainer shake and have 4 boiled whole eggs and whole milk. I need to gain weight . CAn u suggest me some tips
Posted Wed, 10/17/2012 - 11:01
I want to get a good structure.I want to wear my dress fit.please give me a good way.
I can't do gym.I haven't free time
Posted Fri, 10/26/2012 - 06:46
Good post and informative article for body building diet.
Posted Wed, 10/31/2012 - 02:39
Hi Steve,
I am from India - Bombay and am working out for almost two years now, i am not putting on muscles. Trainers suggest Nitrotech as a supplement and even the supply is rare in India due to recent Customs issue. Can you please share a diet which makes me stick to it and develop a macho beefy look.
I am 39yrs, 6ft, 73kgs and waist 34.
Please help
Posted Wed, 10/31/2012 - 22:13
hey what foods should i eat for a good diet routine i usually workout 2 times a day i have the ab wheel i do about thirty of them a day trying to lose body fat
Posted Sat, 11/10/2012 - 15:11
Hello Steve,
I'm currently a senior in high school and 19years of age. I train mma but I'm only 5'7, 135lbs. Which whey protein would you recommend I use to gain weight and grow. I also want to build more muscle mass. What eating routine should I approach. I'm new to this so your opinion would help me a lot. Thanks Steve !
Posted Sat, 11/17/2012 - 14:21
I loved this article. I put the data here into an Excel DB, skipping foods I don't like, adding a few not included (such as my favorite protein powders) then used Solver to find the optimal amout of servings for different situations: least expensive, and least and most varied. By tweaking the restrictions, I can find plenty of variations for my daily needs. Thank you!
Posted Mon, 11/19/2012 - 02:41
Steve,
I've been working out in the gym for the past 1 year. and the results have not been good. I work out 1 hour a day. i did have some breaks in between for over a month. I normally go to the gym in the morning, which means i dont eat anything before i leave to the gym. soemtimes i feel fatigue when lifting weights, get tired easily and lethargic sometimes. could it be because of the empty stomach. now the trainer has said that it will be good to use Whey and eat alot. please advice.
Posted Wed, 11/21/2012 - 17:20
can older men (50+) gain mass with a ectomorph body type ? 170 now would like to get to 185 with out gaining extra body fat .doing little cardio to none
Posted Thu, 11/29/2012 - 13:00
You can certainly do it! You should expect to gain a little fat while building muscle. You can always bulk to a bit past your goal weight and then cut the fat.
Posted Thu, 11/22/2012 - 19:20
Hi steve, im female 5'2" weigh 186lbs .... all i wanna do is lose my fat in my stomach..thats it, i feel as though i have alot of fat there, n others dont really see what i see ya know?, but i need like a workout schedule, like a LEGIT one, and a Proper meal schedule! Please Help me =)
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