Question by : What should I eat to build muscle/gain weight?
Right now I’m 18 years old, 5′ 7″ and only 133 lbs, and I have some muscle tone from starting to work out recently. I’m trying to gain weight and build more muscle tone.
What should I be eating/drinking to do this?
Best answer:
Answer by Skandalouz
if u want to gain weight you need a calorie surplus
if u want ‘muscle tone’ you need to strip the fat by creating a calorie deficit.
it’s pretty much impossible to do both at the same time.
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Eat lot more milky food items.
Eat banana & honey mixing before bad.
you do sleep per day 6 to 8 hour regularly.
you take meals correct timing. you don’t avoid breakfast.
you can increase your eating habits per day 3 to 5.Please avoid oil foods.
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Only home made tips.
More healthy for your body.
Definitely you might gain.
http://www.atozanswer.com/forum/viewtopic.php?f=39&t=133
The people above are right at a certain level.
Its not as black and white as saying eat a lot to gain muscle, or eat over your calorie maintanance level to encourage muscle growth.
and the foods that were listed aren’t going to help you unless you eat them at the right time.
So There’s an A$ $ LoaD of information on gaining muscle mass, but imma try to sum it up here.
Depending on your body type you will definetely need to watch what you eat.
You might be a mesomorph, but more likely cause of your weight, you’re an ectomorph.
A “HardGainer”
So what YOU have to focus on is working out intensely on the muscle groups you choose for about an hour. no more, no less.
DO NOT DO CARDIO, common sense, if your skinny, there’s no point in trying to lose even more mass..
Eat a lot. But eat healthy foods.
Chicken, fish, red meats, nuts, vegetables, oats, grains.
Mostly Carbs, then protein, and lastly fats.
something like this
50/35/15
carbs/protein/fats.
you Must eat 6 times a day, with each meal seperated by around 3 hours each. give or take 20-30 minutes.
Now this is just general, you can always add more carbs or protein depending on how your body reacts to it. but you never want to miss out on carbs since they help fuel protein to get to your aching muscles to get them bigger.
Make SURE you work out to the point of soreness. without at least the tiniest pain, your not gaining ANY muscle mass, all you’re doing is working the muscle out… not the same as gaining.
Your reps should be between 6-10 reps.
Any more, you need to increase weight, any less and you need to take off some weights.
Drinking. Have a protein shake immediately after your workout (IF YOU CHOOSE)
if not, you can always just eat good quality protein. chicken, fish. etc.
Also along with that, eat a simple carb. something like a fruit, banana, would be the best choice post-workout.
dont expect too much gains so quickly. it takes time, patience and dedication.
but if you do it right
your hard work WILL pay off