All you athletes, food for muscles.

Hello guys. I was just wondering what food should i eat specifically and in what quantities if i want to build up quickly. Does it mean I will get fat everywhere, including face or will I just become bigger, not in terms of height, but in terms of overall size with getting fat?

Reply 1

Fyska

9

Pasta, bread... things with lots of complex carbs will help you bulk up.

Reply 2

IZZY!

OP

15

but dont u think they ll make me look fat as well?

Reply 3

No Future

17

If you eat more, you'll get fat. Surely? If you want to get muscly, exercise?

Reply 4

JSB19

Stop being a tart, there no way or gaining quickly without fat gain, a slower leaner bulk is the only way.

Reply 5

-TMG-

9

Yer you tart :P

If you want to be more muscly, with some definition then exercise. If you want rolls of fat, just eat and don't move :biggrin:

Reply 6

IZZY!

OP

15

lol. Well I ve been going to gym since january and havent seen any increase in my size. I just got cuts if you know what i mean. But i want to build up, like increase in overall size. What foods are appropriate for it?Protein rich foods, like tuna, potatoes and etc?

Reply 7

Fyska

9

Protein yes, but carbs as well.

Reply 8

-TMG-

9

Fish and meat, and maybe those protein milkshakes too. With carbs and all the other stuff too. But what you want is a high protein diet. The clue is in the name :biggrin:

Lots o' protein.

Reply 9

IZZY!

OP

15

so will this help to increase in size, like get wider?

Reply 10

eXis

1

Dont eat as much carbs

Reply 11

Ciari

No offense to previous posts, but there is LOADS on info on what you are asking that will give you a clear idea. There are rough guidlines as what to eat, and also proportion of carb to protein is important. Try finding a book, mabey look in google if your desparate. I personally think the best way to ask for advice on this sort of thing is to ask somone who has done it in person - somone who has gone through it all - join a gym and you'll meet plenty like that

Muscle talk is the bollox been using it for years now. The diet im currently on is this one:

Wake 7:30 am
7:30 breakfast 1 scoop whey protein in water 20g

2 slices granary bread toasted + olive oil based spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp flaxseed oil

10:30 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit

12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
huge salad

15:00 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit

17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN

18:30
(after training) 2 scoops whey protein in water 40g

19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables

22:00 1 scoop whey protein in water 20g

23:30 100g cottage cheese 20g
23:30 - BED

Now it depends if your an ectomorph or an endomorph or somewhere in between, im personally in the middle where by my metabolism causes me to gain fat if i have excessive calories, but i can also gain muscle quite effectively. The above plan im using as a cutting plan coupled with my normal training plus 40 mins of cardio 3-4 times a week. Now by the sounds of it your probably an ectomorph so you will need alot more calories than this, try replacing the water in the shakes with milk and up the amounts of pasta, bread and quantities of chicken.

Reply 14

Gwen

1

A balanced diet is always best - but if you wanted to, you could always add more foods with high protein and carbs

Reply 15

Barny

17

Lamarr

Muscle talk is the bollox been using it for years now. The diet im currently on is this one:

Wake 7:30 am
7:30 breakfast 1 scoop whey protein in water 20g

2 slices granary bread toasted + olive oil based spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp flaxseed oil

10:30 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit

12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
huge salad

15:00 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit

17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN

18:30
(after training) 2 scoops whey protein in water 40g

19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables

22:00 1 scoop whey protein in water 20g

23:30 100g cottage cheese 20g
23:30 - BED

Now it depends if your an ectomorph or an endomorph or somewhere in between, im personally in the middle where by my metabolism causes me to gain fat if i have excessive calories, but i can also gain muscle quite effectively. The above plan im using as a cutting plan coupled with my normal training plus 40 mins of cardio 3-4 times a week. Now by the sounds of it your probably an ectomorph so you will need alot more calories than this, try replacing the water in the shakes with milk and up the amounts of pasta, bread and quantities of chicken.

That diet looks familiar, not copied straight out of the article section of the site is it? You clearly haven't learnt much from MT if it is..

Replacing water with milk in the shakes isn't really a good idea as it changes the rate of abosorbtion of the whey, something which might be detrimental.

Reply 16

Lamarr

imasillynarb

That diet looks familiar, not copied straight out of the article section of the site is it? You clearly haven't learnt much from MT if it is..

Replacing water with milk in the shakes isn't really a good idea as it changes the rate of abosorbtion of the whey, something which might be detrimental.

lolololol you make me laugh, yes it is copied straight out of mt forum i even basically said that in my thread. I use it as a cutting diet water is perfectly fine with whey in that situation, if i was to use milk instead i would be about 500 calories over my daily limit so ????????????

Reply 17

OneEightSeven

1

Fro muscle growth- protein protein protein!!!

When you're at the gym you gotta do high weights low reps (so that it almost kills you to get the last one out). Then, eat a meal high in protein such as red meat, fish etc etc. You need all that to repair your muscles.

You WILL put on weight as you work out. Muscle mass weighs a lot. And, I have noticed you are taking GCSEs. You will start to "widen" between the age of now and 20. Trust me. Just keep up the excercise or you'll get fat instead of muscle (like me now).

That's the basics, but don't let it get to you too much. As long as you are healthy, and treating your body right, thats what's most important.

Reply 18

Barny

17

Lamarr

lolololol you make me laugh, yes it is copied straight out of mt forum i even basically said that in my thread. I use it as a cutting diet water is perfectly fine with whey in that situation, if i was to use milk instead i would be about 500 calories over my daily limit so ????????????

I find it amazing how that plan fits your dietary needs exactly, pretty impressive.

Reply 19

Chewwy

17

some foods which i like:

whey - but it's really too expensive from uk shops for what it is... take it with water post workout and milk before bed. don't overdo it, it shouldn't be your main source of protein.

milk - milk is god. drink all you can.

chicken - chicken rules.

steak - steak is even better.

bananas, any other carbs - don't be shy of carbs. eat everything you can.

olive oil - drizzle olive oil on everything. flavour and calories :biggrin:

oats - gotta have oats in the morning...

eat everything you can though. if you havent gaiend since january, just eat everything. EVERYTHING. 4000-5000 calories a day would be a nice target.

All you athletes, food for muscles.

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