What can i eat to gain muscle naturally? Any tips?

Question

I want to add a few pounds of muscle over the last course of this years months. What type of foods should i consume? I currently weigh in at 125 lbs. How often should i eat and workout, will heavy lifting help?or should i go for lighter weights?

Answer 1

well my fiancee is a body builder and he puts on weight supper fast..so this is what he does

1. Work out Mon Wed and Fri- you need a day in between to give your muscle time to rebuild so it gets bigger. and use a work out routine like this: start out on the bench press start small and work your way up to your max try to do 10 of each weight catagory ex 100lbs to 10 reps then increase the weight till you get to your max and do as many reps of that as you can..move to the free weights and get a number of pounds you can handel and do curls arm extensions etc then move to a machine that works arms and use that in a weight you can handel then do dead lifts and burn outs with your arms. once a week work out your legs as well as the other exercises...you should spend between 45 min to an hour at the gym and make sure your moving the whole time keep working hard and dont stop.Once you finished with that do shome crunches freely and then try some with a work able weight on your tummy that will build deffinition in your tummy!
2. Eat as much and whatever you want!! as frequently as you feel hungry eat...your small enough that you will not gain fat because you are also working out!
3.After EVERY work out drink a protine or weight gainner shake try GNC 1800 calories in vanilla! also add some frozen fruit and sherbet ice cream for flavor and more calories..drink a full shake after working out then also eat dinner!

Remember you wont see results on the 1 day or even 1 month but keep at it i promise you will get it. My fiancee is TALL and very thin..he has been doing this for 3 months he started at 165 and is now 185 and his arms have growm 3 inches as well as his waist and tummy and chest hav grown too. Not only has he put on weight but he looks AMAZING! he is so sexy!! good luck

PS for dinner we have chicken or steak and some type of rice with milk. he does not eat breakfast and he works out side so for luch he eats whatever he wants usually fixes some big meaty snadwhiches or goes to sub way or a chinese place mexican food or fast food just eats whatever but always TONS of meat

Answer 2

1

Answer 3

Hi,

You should eat more! Your body will build more muscle depending on how many calories you have to work with and how much protien you consume. I'd begin by eating 125g of protien a day. I'm not sure how old you are, but if you're younger, you might cut that to around 100grams. Then I'd consumer more carbs with each meal. You should aim to eat 5 to 6, even 7 times a day. Every 2-3 hours. Combine protien and good carbs (stay away from junk) eat whole grain bread, brown rice, lot's of fruit and vegetables and combine with healthy lean meats. Add a protien shake in between meals to help also!

Here's a sample day:
Breakfast: Omelete using (egg beaters or egg whites work too)with veggies & low fat cheese, whole wheat, toast, fruit.
Midmorning Snack: Protien Shake with Milk
Lunch: Turkey Sandwhich, with low fat cheese, fruit, low fat chips/pretzels.
Midafternoon Snack or Pre workout snack: Protien Shake with Milk
Dinner or Post workout snack: Protien Shake with Milk
Before bed snack or Dinner: Lean chicken, fish, beef, veggies and baked potato, sweet potato, brown rice, yogurt for desert.

These are just a few options, search the internet for 3000 calorie meal plans as well. You'll need about that much if you're going to have enough to gain weight. Train hard and heavy for 3-5 days a week. Do a little cardio if you want to keep your heart healthy, but not too much to burn what you're putting in.

Hope this helps,
slimjimz.com

Answer 4

Build Ripped Muscle Fast

Answer 5

You're going to have to go 500 calories over your daily maintenance. Couple that with a solid compound workout program (the guy that said lighter weights for more reps is an idiot) you want to grow big you need to push big.

Rippetoe's Starting Strength
Bill Starr's 5x5

Both of these will get you where you want to be if you follow them. You can push all the weight you want but without a proper diet you'll just be spinning your wheels. 2g/pound protein and 3g/pound carbs (the guy that said stay clear of carbs is another idiot) 8 hours of rest daily and plenty of water will give you very good gains.

Answer 6

You can only gain muscle by breaking it down and then re-building it. As through weigh training and eating right. You can not just eat something that gives you muscle. Hit the weights and eat plenty of protein. There is tons of information on the web.

Answer 7

Try lots of protein.
Stay away from the carbs.
So meats, fish, peanut butter, tofu for protein

Stay away from grains, breads, rices, things like that.

Not to say don't touch em', but just don't eat a whole lot of them. Supplimentsdirect.com have a bunch of muscle producing supplements.

Answer 8

if you are looking for mass then lighter weights more times is better. also you should eat 8 times a day and it should be chicken and rice with not alot of spices thats whats got alot of sugars and such also keep up alot of water about 1 to 2 gallons a day.

Answer 9

lots of chicken...rice...