How to gain muscle? I need help or advise.?!


Question: How to gain muscle? I need help or advise.?
Ok so I been seeing this person that I like and he's in shape (Im gay BTW Plz Dont Jugde) and Im not really in the fit condition... well I have pretty good abs, biceps and pecks but I'm really not buff... once I had seen the results of my work outs I stopped... I have to admit Im a major procastinator I cant ever finish something I do, but anyways he said I could gain muscle mass with certain "foods" I would look it up but I need real answers from people. So what kind of foods are good to gain muscle mass?

Answers:

Well Kiyo, I reckon seeing as you're not exactly motivated, except for looking dead good for your fella, you need some regular moderate exercise and some weight lifting. No need to go the whole hog, but some arm and chest exercises, some running, jogging or brisk walking and some cardio to get your heart rate up for a while. Of course, if you joined a gym (with your fella ??) then you could have some routines set by the instructor and then you could workout together. Watch your diet. Eat plenty of vegetables, some fruit, lean meat (protein is needed for muscles) like chicken and fish. Keep your intake of red meat moderate. Eat also lots of wholegrain foods like porridge, brown rice and wholemeal bread. Nuts and seeds are also good. Drink plenty of water throughout the day. this will keep your skin radiant and your body hydrated. Hey, have fun doing it and you'll look the bees knees in no time. One more thing. Ask him what he likes about you. He may like you as you are lol.

Gym user



well first thing is first whats your age, Weight, and height?

Here are some foods.

Chicken, beans, tuna, milk, cottage cheese, any sort of meat really man. Nuts like that other guy said and well make sure to consume about 20 grams of protien every 3 hours



A lean piece of pork or a skinless chicken breast are great for someone who is trying to watch his/her weight but still wants to build muscle. Many beans and nuts contain lots of protiens and essential fat. Also try this - http://bit.ly/gcfQ5i



Develop a good workout program. Don't workout the same muscle more than once or twice a week (for example: don't do a bicep workout 3x a week). Make sure you're using proper form (use bodybuilding.com or a personal trainer for reference). Aim for the 6-10 rep range. Focus on compound exercises (squats and deadlifts are most important). Don't overdo workouts either. They shouldn't really take more than 1-1.5 hours. Overworking can be counter-productive. Anyway, there are plenty of good programs you can find on the Internet that basically tell you everything.

Next step is diet, which is more important. Your most important meals will be breakfast, pre-workout and post-workout. Breakfast you should be having whole eggs and oatmeal. Pre-workout meal (1-1.5 hours before workout) should contain carbs and protein (such as yams with cinnamon and a chicken salad). Right before the workout you may want to supplement, but it's totally not necessary. Post-workout you should be having 2 scoops of whey protein (preferably mixed in water) along with a high-carb source, such as oatmeal with raisins, or even gatorade. The other meals should preferably be healthy and have decent amounts of protein. Chicken, peanut butter and eggs are good whole food sources. Before bed you want to have a slow-digesting protein source (cottage cheese + peanut butter is best, but I hate cottage cheese, so you could also have something like a peanut butter sandwich + milk + meat). Why a slow-digesting protein source before bed? When you're sleeping you're having no food for a good amount of time. No protein for all that time can cause your body to go into a catabolic stage (muscle loss). The main thing for bodybuilding nutrition is that caloric intake must be greater than caloric expenditure. If you're not consuming more calories than you're burning then you won't put on mass. Make sure you're eating more than normal. 5-6 fairly large meals a day, based on the above advice. You should also be having lots of water throughout the day.

Lastly, sleep is very important. Working out tears down your muscle fibers. Nutrition provides the protein necessary to rebuild/repair the muscle fibers. You obviously need sleep to recover as well. If you just worked out, that wouldn't get you anywhere. 8 hours of sleep is optimal. All lights should preferably be off, and there should be no sound.

If you want a good source of bodybuilding information, check out bodybuilding.com.




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