Diets For Building Muscle
- Thread starter 123svt
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60 g of protein is usually not enough for someone who expects any muscle growth. Take your lean body mass and eat about 1 g per pound of lbm.
To do this, let's say you're 100 lbs, but you've got measurements or estimates saying you have 10% body fat.
100 (.1)= 10 lbs fat
10 lbs fat-100 lbs total= 90 lbs lean body mass
Or simply,
(Total bm)-(total bm x (body fat %/100))= ~lbm
The calories you need to consume can be calculated on fitday.com (I think)
Sodium isn't bad at all. Excess sodium is, but I don't know the specifics.
To do this, let's say you're 100 lbs, but you've got measurements or estimates saying you have 10% body fat.
100 (.1)= 10 lbs fat
10 lbs fat-100 lbs total= 90 lbs lean body mass
Or simply,
(Total bm)-(total bm x (body fat %/100))= ~lbm
The calories you need to consume can be calculated on fitday.com (I think)
Sodium isn't bad at all. Excess sodium is, but I don't know the specifics.
And if you want muscle, make sure you dont fall for one of those bad programs with tons of isolation. (though if you're goal is to get hyooge, some isolation will be needed eventually, ofcource).
I guess from the link that you are a hardgainer? I am too, and you are right on track asking about diet questiones, i dident see any gains until i started eating more!
I guess from the link that you are a hardgainer? I am too, and you are right on track asking about diet questiones, i dident see any gains until i started eating more!
ITs been a long time since I have posted on this and kinda lost the drive to get bigger. But Im ready to try again. I am a very hard gainer. Still age 22 160lbs very lil fat, very lil muscle. I can getr fast food all day long and not gain a pound. But Im not a very big eater though either. Useally dont eat breakfest, a bigger lunch than dinner around 6 or 7pm. I have the idea of high carb intake everyother day, try to keep my fat intake down, and everyday as much protein as I can get in, about 140g.....Why is sodium bad for you? Alot of the food i eat has a higher count of sodium im noticing.....THANKS GUYS!
Your not eating enough.
Dinner + Lunch + some snacks = not a lot of eating.
Put your head into the game and start counting calories and seriously increase your intake if you want to make gains, or you can lie to yourself and "think" your eating a lot when your really not and make no changes ever.
Your trying to gain weight and your not even eating 160g of protein a day.
Doesn't seem to me like your trying.
excess sodium makes you retain water which raises your blood pressure. The American Heart Association recommends less than 2400 mg per day (which is about 1 tsp of table salt) I'd say the average American probably eats 3 times that at least. Fast food and processed foods are loaded with it.
Alright. Wow you guys are a ton of help. IM going to start drinking nothing but water soon to help me be able to eat more. I do eat alot of canned goods which i kow i shouldnt and are loaded with sodium. processed foods I eat alot of also. for ex. the noodles and stuff you mix water and milk with and cook and eat. I was wonering if theres any food charts online I can go off of. What to eat daily, and what to eat not so oftern. Im a pretty picky eater so its tough for me. Im going to do this guys im about 6'3 and weigh 160 maybe a less sometimes....so you could imagaine im pretty darn skinny and im sick of it....
thanks guys.
thanks guys.
Then go eat. it doesn't matter what you eat. just EAT every 2 hours and make sure you take in enough calories. Its not hard at all.
Only thing you need to grow- calories. Lots and lots of calories.
You're only a "hardgainer" because your metabolism is a little fast. That means keep eating.
Nutrients are almost secondary. If you eat enough calories and you lift you will gain muscle. If you eat a lot of sodium you'll bloat and maybe look a little more yolked than you are
You're only a "hardgainer" because your metabolism is a little fast. That means keep eating.
Nutrients are almost secondary. If you eat enough calories and you lift you will gain muscle. If you eat a lot of sodium you'll bloat and maybe look a little more yolked than you are
There's no different recommendation for those who exercise. This recommendation is for everyone. Exercise doesn't make up for a poor diet.
...Also, there has been talk about lowering it to 1600 mg per day.
I'm just trying to give the guy the right recommendations. There is no evidence that exercising makes it OK to eat more than your recommended amount of sodium. It's not impossible. I eat nearly twice the calories most people eat and sometimes my sodium is as low as 1300 mg for the day