how can i gain musles and what kind of food should i eat?

Question

i need to have good body thx?

Answer 1

protein protein protein
and you have to work out

Answer 2

I've been working out for ten years and have gained about 30 - 40 lbs of muscle. It would be more if I would have followed this advice:

Find a body type you want, get a good trainer, and stick with the plan.

It sounds simple, but I switched workout styles too many times. I went from bodybuilding, to strength training, to cardio based, to core workout, and never saw the gains I should have. Make a plan and stick to it.

Answer 3

There are two ways to build muscle. Isometric (weight lifting),isotonic (push-ups, pull-ups, acrobatics, etc.). The preferred way is isometric (weight lifting), due to the fact that you will see results quicker. With isometric exercises, you can increase resistance quicker and make exercises more difficult, therefore demanding the body to respond quicker. ie, muscle growth.
Preferred foods are low-fat, low-carb, simple sugar foods. A staple of a bodybuilder (do not think of a muscle-bound guy in the magazines) is protein, simple carbs and believe it or not, fat.
Good protein sources are tuna, eggs and lean meats.
For simple carbs, eat oatmeal, white rice and yams.
For fats and simple sugars, eat peanut butter and nuts. This is just a simple eating regimen.

Answer 4

If it quite is your %then i will tell which you have an exceedingly rapid metabolism. you may desire to consume 6 to eight small nutrients consistent with day. each meal might desire to have 50% to 60% carbs, 25% to 33% protein and something as fat. a number of those nutrients might desire to encompass a protein shake, it quite is whey powder blended right into a one hundred% fruit juice with a banana further. you additionally must be lifting weights at a gymnasium. 10 contraptions consistent with physique area. artwork each physique area purely 2 cases each week on the main. You tear down your muscle tissue interior the gymnasium. Your muscle tissue develop with the aid of relax, and food at domicile.

Answer 5

To gain muscle lift heavy weights. Not just your biceps, we don't want you looking like Mighty Mouse. The whole body. Heavy weights and short reps.

Low fat, high protein foods and lots of vegetables.

Answer 6

i think you have to eat lean protein like chicken with the least amount of fat possible. Check out something like those muscle magazines online or something similar. Just be safe with your dieting and keep up with the exercises. Good luck!

Answer 7

Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.

My advice would be:

1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months.

2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.

3. Try creatine and HMB.

4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

5. Remember to stretch.

6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

7. Take a good multivitamin.

8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.

9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

Here's a sample three day workout:

WORK OUT PROGRAM
3 X WEEK


LEGS
Squat 3x8
Straight Leg Deadlift 3x10
Standing Calf Raise 3x10-15

CHEST
Bench Press 3x8-10
Flyes 3x8-10

BACK
Pulldown 3x10-15
Bent Over Rows 3x6-10
Deadlifts 3x10-12

SHOULDERS

Military Press 3x8-10
Upright Rows 3x10-15

BICEPS

Standing Barbell Curls 3x10-12

TRICEPS
Lying Tricep Extensions 3x10-15

STOMACH

Crunches 3x50


Mon., Wed., Fri. or Tues., Thurs., Sat.

Every two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.

After a while you can move back up into heavier workouts. Hope this helps!

You can get meal plans at www.leehaney.com.

Now if you want something a little more difficult Get Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding and Body For Life by Bill Phillips (www.bodyforlife.com) and try this:

Monday and Thursday*

WORKOUT #1


CHEST

Bench Press,(p.324)5x15,12,10,8,6,12
Incline Press,(p.326-327)5x15,12,10,8,6,12
Pullovers,(p.339, p.378)3x12-15

BACK

Pulldowns,(p.368)5x12,10,8,8,8,15
Bent-Over-Rows,(p.370)4x8-12

Power Training
Dead lifts,(p.380)3x10, 6, 4


ABDOMINALS

Crunches,(p.545)5x25
(Every two weeks increase weight by 10%)



CARDIOVASCULAR EXERCISE

Three days of the high intensity Body For Life 20 min. aerobic solution and three days of low intensity cardio for 35 min. in your target heart range. See Page 4.

(*Note: Material referenced from Arnold Schwarzenegger’s, The New Encyclopedia of Modern Bodybuilding, with corresponding page numbers. The Body For Life Aerobic Solution can be found in Bill Phillips' book, Body for Life.


Tuesdays and Fridays*

WORKOUT#2

SHOULDERS

Military Press,(p.275) 5 x 15,10,8,8,6,12
Bent Over Dumbbell Laterals,(p.291)4 x 8-12


Power Training
Heavy Upright Rows,(p.296)3x10,6,4
Push Presses,(p.279) 3x6,4,2

UPPER ARMS

Standing Barbell Curls,(p.426)5 x 15,10,8,8,6,10
Seated Dumbbell Curls,(p.438)4 x 8-12
Narrow-Grip Bench Press,(p.459)5 x 15,10,8,8,6,10
Triceps Extensions with Barbell,(p.456) 4 x 8-12 (Standing)

FOREARMS

Wrist Curls,(p.469)4 x 10-12
Reverse Wrist Curls,(p.472)4 x 10-12

ABDOMINALS

Reverse Crunches,(p.546)5x25
(Every two weeks increase weight by 10%)

CARDIOVASCULAR EXERCISE

Three days of the high intensity Body For Life 20 min. aerobic solution and three dayw of low intensity cardio for 35 min. in your target heart range. See Page 4.

(*Note: Material referenced from Arnold Schwarzenegger’s, The New Encyclopedia of Modern Bodybuilding, with corresponding page numbers. The Body For Life Aerobic Solution can be found in Bill Phillips', Body for Life.)


Wednesday and Saturday*

WORKOUT#3


THIGHS

Squats,(p.497)5x15,12,10,8,6,12
Lunges,(p.506)4x8-12
Leg Curls,(p.509)4x10-12


CALVES

Standing Calf Raises(p.526)5x15


LOWER BACK

Power Training
Straight Leg Deadlifts,(p.511) 3x10,6,4
Good Morning,(p.382)3x10,6,4

ABDOMINALS

Crunches,(p.545)5x25
(Every two weeks increase weight by 10%)


CARDIOVASCULAR EXERCISE

Three days of the high intensity Body For Life 20 min. aerobic solution and three dayw of low intensity cardio for 35 min. in your target heart range. See Page 4.

(*Note: Material referenced from Arnold Schwarzenegger’s, The New Encyclopedia of Modern Bodybuilding, with corresponding page numbers. The Body For Life Aerobic Solution can be found in Bill Phillips', Body for Life.)




Weight Schedule

Monday-Workout #1

Tuesday-Workout #2

Wednesday-Workout #3

Thursday-Workout #1

Friday-Workout #2

Saturday-Workout #3

Sunday-Rest



Cardio Schedule


Monday-*BFL

Tuesday-35 min. Low Intensity

Wednesday-*BFL

Thursday-35 min. Low Intensity

Friday-*BFL

Saturday-35 min. Low Intensity

Sunday-Rest

*(Body for Life 20 min. Aerobic solution.)


Hope this helps!

Answer 8

My 22 yr old son goes to "Bally's" he eats cans of tuna.

Answer 9

go to menshealth.com/personaltrainer. they can design a work out program and a diet for you. it costs about 16 bucks a month

Answer 10

protien like egg whites, dont eat the yolk