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Trying to build muscle. What should I eat?



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__STEPHANIE
Posts: 58
6/6/12 4:06 P

To gain muscle:

Eat a surpluss of calories- 150-200 calories above maintenance. (this will cause slow gain, but minimal fat gain in the process)

Weight train, and lift HEAVY!!! no 5lb dumbbells!!

Minimal- NO cardio.... if any cardio, do 1-2 HIIT sessions per week

40/40/20 Is a great split

Staple Foods:
Lean Meats
Oatmeal
Brown Rice
Yams/Sweet Potato
Greek Yogurt
Cottage Cheese
Egg Whites
Eggs
VEGETABLES
Fruits
Fish



UNIDENT
Posts: 33,498
6/6/12 3:16 P

I figured it was "how to eat in August when I'm at boot camp" rather than "how to gain muscle before I go to boot camp". :)

Could be either.



JENMC14
Posts: 2,707
6/6/12 8:02 A

Honestly, even if you went on a bulk cycle, unless you've bulked before or already have a very good muscle base, there'snot a lot of muscle you're going to build between now and August. If you have a lot of fat to lose, I think I'd focus on that. Eat at a deficeit, but continue to lift heavy. If you're new to lifting heavy, you could see some gains (albeit small) known as "newbie gains" in some circles. It's easier to gain when you first start out.

But, if what you really want to do is gain muscle, Unident is right, you must eat at a surplus, lift heavy and limit your cardio. If you do it right, you will hopefully gain more fat than muscle, but some fat will be gained. This is why bodybuilders and fitness models are on never ending cycles of bulking (to gain muscle) and cutting (to lose fat).



TONKA14
Posts: 4,947
6/6/12 7:55 A

Here are some articles that you may find helpful as you find the right plan for you --

Toning vs. Bulking Up: The Real Facts
5 Myths and Truths about Strength Training
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1662


High Performance Nutrition - Part 1
The Big Picture: Food as Fuel
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=627


High Performance Nutrition - Part 2
Recommendations for Very Active People
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=631


Coach Tanya



UNIDENT
Posts: 33,498
6/6/12 2:38 A

You don't need any special level of protein over Spark's recommendations. The 40/40/20 is not required, although it's not harmful either.

The Spark provided range of protein at (IIRC 20%?) is perfectly fine even for muscle development - provided you're mostly nearer the top of your protein range, not nearer the bottom.

The thing is though - you won't gain muscle and lose fat. You need to cycle those two things. Either gain muscle (and fat) or lose fat (and muscle). You cycle those, maximising muscle gain on the build phase and fat loss on the drop phase, to result in an overall bodyfat percentage reduction while maintaining high levels of lean body mass.

So how do you do that? Eat a calorie surplus for gaining muscle (and fat) and work out HARD with good quality strength training with heavy weights. Limit cardio to 1-2 times per week of 30-45 minutes, tops. Cardio isn't essential - it'll help keep your heart healthy to do some, but there's no need for more than that. To lose fat (and muscle) when you've built up some muscle (and fat) set your weight loss goals on spark again and eat within the range. Keep doing good quality ST as it helps for both muscle gain and fat loss, but now you can increase the cardio a little to 3-4 times per week and up to an hour a time.


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CICELY360
Posts: 2,707
6/6/12 12:12 A

You need to consume lean protein to build muscle. I'd talk to someone in nutrition to help you with a meal plan. In general, you need protein at every meal.



TACDGB
Posts: 6,081
6/6/12 12:08 A

your diet should be 40% carbs 40% protein and 20% fats. Lots of protein as building muscles tears down as you lift weights. Protein to build those muscles back up. Good luck.



REDHAIREDFURY1
SparkPoints: (6)
Fitness Minutes: (0)
Posts: 2
6/5/12 11:04 P

I am trying to gain muscle and lose body fat for the Marines. I go to bootcamp in August and need some idea about what I need to eat to gain muscle. Any help is appreciated!
~Chelsea



 
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