What's a good diet to have when trying to gain muscle?

Question

Right, so I'm a skeleton- always have been. I tried once to use one of those whey protein drinks with a daily lifting routine, but it didn't do very much if anything. I recently started that up again, but I'm so ridiculously small that even my appetite is almost non-existant. So, I don't eat very much, because it doesn't take much to fill me up. That said, there's not really enough food in me to build up weight, I think. On top of that, my metabolism is insanely fast, so anything I intake is consumed and destroyed. So, how do I gain muscle weight with all of that working against me?

Answer 1

you are probably going to have a little bit of trouble if you're trying to "bulk up" but you can build muscle.
high weight, low reps will build muscle. the imporant thing to remember is that you need to let your muscles rest at least 24 hours between working them so that they can rebuild. (the exception to this is your abs you can work those out everyday.)
my suggestion would be to do one of 2 things
1.) do a full body workout (both arms and legs) 2-3 times a week. On the days you're not lifting, do a good cardio workout (bike, treadmill, etc) and give yourself a complete rest at least 1 day a week. (it would probably be better to lift, cardio, break, repeat just so you give yourself plenty of time to recover)
2.) alternate days (i.e. one day arms and cardio, next day legs and cardio) still making sure to take a day off to let your body rest.
Make sure you're drinking plenty of water and eating a balanced diet. Protein and carbs are good for energy and building muscle.
Hope that helps and wish I had a little bit of your metabolism.

Answer 2

Proteins are always good when your trying to gain muscle but what a lot of people dont realise is so are carbs. You need carbs for energy when you go to the gym. So instead of just loading up on proteins load up on carbs too. I was a pretty skinny guy too but i've gained 20lbs of muscle over the last 2 yrs working out. I would also suggest taking some type of muscle enhancement. Creatine gave me a major boost in the gym. And another thing is you'll just have to eat when you dont want to. Try eating a peanut butter sandwich every night b4 u go to sleep. And if you don't see any immediate changes in your body try not to focus on that and try to focus more on moving up in weight and becoming stronger. Its a marathon not a sprint but you'll get there soon enough.

Answer 3

Mutly's work out advice is great. Totally follow it! As far as what to eat, just eat a balanced diet, maybe a little heavier on the protein. Eat natural too. Stay away from empty calories. I gain muscle really easily and I eat a LOT of turkey and fish (shellfish included). Learn to love steak and potatoes too. Eat things that are packed with energy and vitamins. Also spread your meals throughout the day. Always have a snack with you. That way you won't have much in your stomach at one time but you'll be eating constantly. You could also try eating your big meal before you go to bed. That way you won't just burn the calories off because sleeping slows your metabolism. Don't forget to drink lots of water too. In fact you might want to drink V8 splash in place of 2 or 3 or your obligatory 8 glasses of water per day. That way you'll get in more calories and vitamins along with your water.

Answer 4

Build Ripped Muscle Fast

Answer 5

You got to continually work out, exercise, play games like soccer, tennis, aerobics, where you got to push yourself. Your hunger will increase. You have to "intake to make". Stay away from caffiene and simple sugars like white sugar (and close to it) when you can as you have a fast metabolism already. Pound back the carbs, complex carbs(veges & fats) and the protein(meat) - not the protein drink crap) You have to keep at it- the activity to build up the stamina. Than slowly start pushing weights. Not reps, but push for higher and higher weights.

Answer 6

Well since I dont know much about you, and not having done a metabolism test, its hard to say if its your diet, lack of quality calories of what specifically the problem is. I also have not seen your workout routine to begin to advise you there either. However there are some general rules you will want to follow if gaining size is your goal. Dont think of what your issues are as being hurdles, instead make them work for you. You should consult a nutrionist and a personal trainer to work with you and to teach you exactly what it is that you need to do to get to your goals. I will offer some information that I follow when offering some general advice.

1. Calories. You must eat enough, throughout the day to gain weight. Even if it means snacking on bread the first half of the day. As a general rule you will want 20cal per pound of body weight to gain weight. Eat 20-40 grams of protein both pre and post workout.

2. Protein. youd be looking for 1-3 grams of protein per pound of body weight, id stick to 1.5-2.5g/lb of bodyweight. Optimum Nutrition has some good protein and weight gainers. Remember that these merely add to your diet and should never replace meals. You still need solid food. Your red meats will have higher levels of testosterone in them than your lean meats.

3. Testosterone. You will need some sort of booster, such as Terrestris or HMB etc.

4. Carbs. 3-4 grams per pound of bodyweight throughout the day. eat about 150gram pre and post workout.

5. Get rid of all junk food, soda etc. no empty calories are in your diet anymore. If it means throwing the junk food out, do so.

6. Learn to shop smart, buy food in bulk from a Sams Club or Costco etc. Wit the amount of food you will need to eat, it will help the budget.

Remember that what you eat the 24 hours prior to your workout is what fuels that workout.

Lets say you weight 150 pounds. you will need at least 3000 calories per day. You will need 225 - 375 grams of protein per day. You will need 450 - 600 grams of carbs per day. So now, if you get 40-80 grams of protein just from your pre and post workout, as well as 300 grams of carbs pre and post workout you have done wonders for repairing your muscles and body for your next workout. By eating protein pre workout, you enable your muscles to have protein (which gets broken down to amino acids) to IMMEDIATELY fuel and repair your muscles as they are working and getting torn up. This helps muscle growth.

As for the workouts, you dont neccessarily need high weight and low reps to build muscle. That said, I would stay in the 8-12 rep range, 3-4 working sets with 1-2 warm up sets. I would suggest sticking to 3-4 seconds on the concentric phase, and 2 seconds on the eccentric phase, as a genreal rule. I wont tell you what to do for a routine as I dont know your schedule. However you need 48 hours not 24 hours to let your muscles recover. Sometimes it can be 72 hours. Do a routine for at least 6 weeks before making any changes to the routine. Learn to squeeze the muscles that you are working, by learning to contract the muscle when lifting you will see bigger gains than just by merely pushing the weight itself.

I hope this helps you.

Answer 7

Abs Diet.

Warriors Diet.

Answer 8

natural proteins intake (I mean eggs,milk,meat,beans+some bread....) could help but nothing will show up without Exercising

and all supplemnts are canser causeing factors so stop using them...and don't ever inject yourselft with anything because besides its harm, you might just don't know the way of injecting it,and harm your panceas..

and I say,just thank God for the way you look,body!I bet yoo look great

Answer 9

fish chicken and lots of pepers,