Need help to gain muscle but sticking to natural proteins

5 posts | Original | Recent
 
1507660_10152111133619321_1412961256_n_thumb
2 Posts
Sep 29, 2014 5:11am
via Android

How do I do?

Image_thumb
12 Posts
Sep 30, 2014 7:01am
via Android

Well, you obviously you have to work out .
Since you want to build muscle, it is important that you do more of weight training than cardio 'cause doing cardio reduces fat at the expense of losing muscle.
I don't take supplements but personally I believe that natural proteins are the safest :)

Image_thumb
12 Posts
Sep 30, 2014 7:02am
via Android

Proteins that are great for muscle building are red meat like pork, lamb and the like, fish like tuna, salmon & mackerel, poultry breast from chicken and turkey, eggs especially egg whites (They are high in cholestrol but taking 1 or 2 isn't unhealthy) and dairy like milk & yogurt.
Also include carbs into your diet. To build muscle, your diet should consist of 1500 calories of carbs per day. You can take sweet potato, brown basmathi rice, rolled oats, wholemeal spaghetti and other carbs that are low on the Glycemic index.
You could also intake healthy fats like olive oil, fish, nuts, pumpkin seeds and soy products but stay away from saturated and trans fats like ice cream, candy bars, fried foods and packaged snack foods.
And the last thing is to consume fiber. Leaves like spinach and brocolli ensure you have the right amount of vitamins.

1507660_10152111133619321_1412961256_n_thumb
2 Posts
Sep 30, 2014 7:03am
via Android

Do you have a specific diet?

Image_thumb
12 Posts
Sep 30, 2014 7:20am
via Android

Not really :-P .
I just have enough protein & carbs and I cut down on junk food.
But I do have a timing for my meals. On the days that I work out, I eat big for breakfast (ie before hitting the gym) and eat alot right after training. These are the times when when muscles crave more calories and nutrients-at breakfast because you're nutritionally depleted after a night's sleep and after training because the stressed muscles need nutrition to kick-start the recovery process. Divide your other meals into smaller portions. This ensures that the extra calories go to the muscles when they need them.
On non-training days, I take a lesser amount of carbs. Doing this increases your insulin levels which not only forces protein to your muscles and stabilize your testosterone levels. However DON'T take a lot if carbs 'cause some of those carbs may end up as body fat. So eat fewer carbs on the non-training days.

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,230 topics, 38,325 posts

Motivation & Support

8,517 topics, 41,744 posts

App Updates

15 topics, 48 posts

Ask the Pros

722 topics, 1,835 posts

Workouts and Programs

2,894 topics, 12,162 posts

Trainer Tools

9 topics, 33 posts

Featured Training Programs

10 Min Body Method 1

10 Min Body Method 1

Casual Time 1 Week
Functional Fitness 1.0

Functional Fitness 1.0

Casual Time 3 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Autumn Stretches

Autumn Stretches

Moderate Ic_time_32x32 12 mins  
Yoga  
Intermediate Level Tabata

Intermediate Level Tabata

Intense Ic_time_32x32 4 mins  
Legs  
Friends Forever

Friends Forever

Casual Ic_time_32x32 15 mins  
Core  
15-Min Core Blast

15-Min Core Blast

Moderate Ic_time_32x32 15 mins  
Core  
Self-Myofascial Release

Self-Myofascial Release

Casual Ic_time_32x32 8 mins  
Legs   Ic_workout_dumbbell_32x32 Foam Roller
Full Body Burn

Full Body Burn

Moderate Ic_time_32x32 22 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell