What should I eat to gain muscle?!
Question: What should I eat to gain muscle?
I workout everyday except wednesdays + sundays. (not gonna bore you with my workout routine)
I'd say I was fairly slim and I always have been but I want to put on weight to gain muscle.
I eat **** loads of pasta and chicken and drink loads of milk etc but it doesn't seem to be working yet!
Answers:
Protein. Lots and lots of protein. Some good sources of protein are: Nuts (almonds in particular), tuna fish, and eggs. Other popular choices include beef jerky, steak, protein shakes, and your afore-mentioned chicken.
However, I would say the single most important thing that can affect muscle gain is the nature of your exercise. While protein is used to repair muscle damage, nothing you can eat will generate muscle mass. Only the right kind of exercise will.
This is because muscle mass is created when muscles are pushed to their limits, and tear. This causes the fibers to multiply, giving you more mass. The key here is the muscles have to tear. That only happens when the body is under load, load being defined as whatever your body can do for 8-10 reps for 2-3 sets. If you can perform more than 8-10 reps, your body is not under load. You will gain endurance and some muscle mass but will eventually plateau (this is likely your problem now). Anything beyond 2-3 sets is redundant, and likely damaging.
Once you plateau you can gain more mass, you simply have to find your limit again and push beyond it.
If you work out every day, I would suggest doing muscle building one day, and cardio the next, or focusing on your upper body strength one day, and lower body the next. Never, ever strength train same muscles two or more days in a row. You can do some serious damage. If you tear a tendon it is game over. Those don't heal like muscles (it can take months or years assuming you recover at all). So don't overdo it. Better to be safe than sorry.
If you exercise right, and wolf down the protein, you should be able to gain some mass, though how much will depend a great deal on your body type. Some people are just naturally lean. Us bulky people hate you.
Cheers.
You need at least 1.5 grams to 2.0 grams of protein per pound of body weight. You should be eating 4000-5000 calories per day. Eat ground beef before bed. Get a good "slow release" protein blend (isolates are garbage). And I'm sure you workouts could be improved. Check out animalpak.com for help.
Also increase your consumption of fish and eggs and take protein( eg. Protein shakes, Protein bars) just before working out...
Protein protein protein. Eggs, cheese, meats, beans, protein powder is always good. I'd tell ya to tell steroids but you're only 17 and they'd shrink your nuts
eat more !!