What should i be eating in order to gain maximum muscle mass?

Well, i mean besides steroids. I’ve been working out for a while now and i have noticed i haven’t seen much of anything in the way of results for all my effort, lol. I go to the gym 30 hours a week and i follow a circuit and switch it up every week. I do do the exercisses properly because i have had someone instruct me on how to do these. What are some power foods that i can eat that will help me gain some muscle mass?

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6 Comments

  1. To be honest, diet is 80% of the battle to gain muscle.

    In order to build muscle you need to be in a caloric surplus. In other words, you need to be taking in more calories each day then you are burning. As a result of this you should be noticing you’re gaining 2 to 3 pounds a week. If you’re not gaining weight, you’re probably not building much muscle either.

    That being said, you can’t just go down to Burger King and pig out either. That food may be high in calories but it is also *extremely* high in fat which you don’t want. You want to maximize calorie intake while keeping fat to a minimum. While your body does need some fat, it can get enough natural fats from the healthy foods you eat.

    So now you know about calories and fats, but you can’t forget about the building blocks of muscle: protein. Your body needs a very large amount of protein each day to repair muscle damaged through working out (that’s what working out does) and to make it stronger and larger. It is recommend that when trying to gain muscle you should be consuming 1.5 to 2 grams of protein per pound of body weight. So for a basic example, if you weighed 100 pounds you should be consuming 150 to 200 grams of protein each day. This may prove to be a bit difficult at first but as you start reading and understanding the nutrition facts of your daily diet, you’ll learn to warp it to maximize protein intake. Also to keep the protein intake at the max, many guys take protein supplements. This is one of the supplements in my opinion that is truly worth its weight in gold, so if you do decide to start taking supplements, don’t walk in and buy out half the store. 99% of the stuff at GNC revolves around marketing hype, not results. You can buy protein powder from GNC or if you look online, sites like:

    http://www.muscleandstrength.com

    will most likely have it a lot cheaper. One of the best flavored and high protein content brands is the Double Rich Chocolate flavor by Optimum Nutrition (also known as ON).

    To calculate your recommended daily calorie requirements, use this calculator and add 500 calories to the results (because you are bulking to grow muscle, the calorie is to maintain muscle):
    http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

    Read up on the other articles/routines on that website and on its’ forum. There’s many very knowledgeable people there and they are more than willing to teach you everything you need to know.

    And P.S.: if you are not seeing an increase in mass from your routine, it may be that you are overtraining. Take a look at the routines on Muscle & Strength.

    http://www.muscleandstrength.com

  2. Miley Cyrus #1 Fan!!! says:

    Fruits and vegetables. Healthy breads and rice.

  3. you need some protein too, thats what all of the parts of your body are made of

  4. Bailey.Hope says:

    Protein. Your best source is fish because red meat tends to be bad for your health.

    BUt don’t forget about the rest of the food groups.
    You need carbs for energy. Fruits and veggies for minerals. and Calcium for strong bones. Bones and muscle work hand in hand…

    You could try drinking protein shakes, but they tend to taste chalky and are high in calories.

  5. First, you need to be taking in more calories than you are expending. As to specific foods, eat fish, a LOT of eggs, lots of chicken, some red meat, whey protein within 30 minutes of working out (I like Muscle Milk for weight gain). Make sure you’re getting all your vitamins with a multi vitamin and veggies.

    Apart from that though, 30 hours a week is way too much for someone trying to gain mass. After about an hour of weight training on a given day, the body starts to burn muscle for energy. I used to train around two hours a day and made little progress (except weight loss), but when I switched to 45min – 1hr I started gaining much more mass.

    Good luck man!

  6. Irrevocable says:

    Fruits and greens. Eat lots and lots. Eat lots of fruit after exercising to help you recover quickly.

    You do not need tonnes of protein..you just need to consume more calories overall

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