john asked:


I have been training but without a good diet. I have been getting bigger in muscle but slowly. I also need to get fitter for sport. Can anyone suggest a good diet and routine that they use? My work is quite physically demanding as an engineer so i eat quite a bit normally.

BARNEY

2 Responses to “Whats the best diet and routine to have for building muscle?”

1. Rhea P on December 18th, 2009 5:05 am

   The average person approach- One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here’s how to build muscle: the definitive guide to building muscle.

   (1) Get into strength training (which you say you already are, so that’s great). I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.

   (2) Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better. e.g. Rows, pull ups, chin ups, bench press, overhead press, squats (for instance, with squats you use many different legs muscles as well as your abs).

   (3) Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.

   (4) Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.

   You can’t Squat that much or never did Squats? Check StrongLifts 5×5. It takes 3×45mins/week and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

   (5) Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.

   Rest- Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.

   Sleep- Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.

   Drink Water- Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.

   Eat - “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. More below.

   (6) Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

   Proteins. Meat, poultry, fish, whey, eggs, milk, …
   Carbs. Brown rice, oats, whole grain pasta, quinoa, …
   Veggies. Spinach, broccoli, tomato, salad, carrot, …
   Fruits. Banana, orange, apple, pineapple, peers, …
   Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

   (7) . Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.

   Eat Breakfast- Get calories from the first hour.
   Eat Post Workout- Get proteins & carbs post workout to help muscle recovery & replenish energy stores.
   Eat Every 3 Hours- 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
   Eat BW in lbs x 18kcal- Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight

   (8)Gain Weight. You’ll never look muscular weighing 140lbs at 6?. No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here’s the most important part.

   Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
   Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x BW for at least 1 rep. More strength is more muscle.
   Drink Whole Milk.

   (9) Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

   Red Meat. Ground round, steaks, deer, buffalo, …
   Poultry. Chicken breast, whole chicken, turkey, duck, …
   Fish. Tuna, salmon, sardines, mackerel, …
   Eggs. Eat the yolk, it’s full of vitamins.
   Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …

   (10) Persist-Get stronger, track progress and persist until you’ve built the muscles you want. You’ll see the biggest change in physique after following this method for 2 months.

   I know it’s alot of info, but it’s good info. Good luck!

2. gwyn on December 21st, 2009 3:15 pm

   If you know correct diet information and method, diet is easy. If you are serious, you must have fast diet method that works for you. I recommend you my diet method for you. I lost 8 pounds in 4 weeks and it was very fast. You can do it too. You can find more information at this site