Build Muscle Diet

By Kirk H on Feb 26, 2008 | Reply

eat protein as much as u can and eat fat as less as possible…

By jamaicangirl on Feb 28, 2008 | Reply

go on a high protein diet, less carbs.

By Andrew K on Mar 1, 2008 | Reply

protein, protein, protein!!!

go for the natural one!

By steve m on Mar 1, 2008 | Reply

Go to the health food store and get some creatine, it builds muscle and helps you recover faster after a workout.

By bookluffer on Mar 4, 2008 | Reply

Protein is the building block of muscle–just did a nutrition unit at school. Meat, eggs, cheese and peanut butter, preferably low fat. Good luck!

By JJ on Mar 7, 2008 | Reply

Muscle building is your diet. Diets are just as important as the actual weightlifting, because if you aren’t eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can’t get at least 1 gram of protein per pound every day from real food, then use a whey protein supplement like powder and bars. Most people use them, and so do I. Click here for more info on protein supplements. Eating very little (if any) saturated fat is important as well. You want to get big, but you don’t want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember? (Click here for more info on how to gain weight)

By steev d on Mar 7, 2008 | Reply

Basically a diet high in protein will build muscle. A drink that tastes terribly but which is ment to be very good for body builders is:

4-5 Raw Eggs
1 Lettuce
Milk

Blend it all togeather and drink it as your breakfast, im sure it tastes like aboslute crap, but its giving u all the protein you want. Be sure to combine this with a power training weight program, do short repetions of a heavy weight as apposed to long repetions of a light weight if u want to build muscle mass

By buddy_448 on Mar 10, 2008 | Reply

increase protein significantly. try lots of protein shakes and bars etc… protein is also found in nuts, meats, dairy, beans and legumes.
just consume more calories too… that way your body will never be feeding off itself and you’ll increase body mass, not decreasing anything.
good luck

By Gman on Mar 11, 2008 | Reply

Why don’t you want to take vitamins, they aren;t unnatural, they are in all the fruit and veg you eat but one tablet a day makes sure you get what you need.

You need to eat lots of protein mainly and depending on your size loads of calories. Protein just repairs muscles, it fills the gaps in when you tear then training. Taske creatine, its something you wouldn’t consider but it helps water get into muscle more effectively which is definately what you need.

Eat lots of chicken, beef, fish and fruit and veg but less carbs on an everning, eat carbs for breakfast and dinner but none for tea so they get consumed by the night time.

Also don’t overtrain, keep it to three time s aweek on different muscle groups, ie monday chest and legs, wednesday lats and back and friday arms.

By john p on Mar 11, 2008 | Reply

u can bulid up your muscle by eating potein

By IcyQueen on Mar 13, 2008 | Reply

i can tell you something what does not seems hard.but when people try to live that way it is. you should try to eat many kind of food. especially cooked food or if you fried try to not eat greasy. you should have every day breakfast if you eat bread one or two peace. try not to mix food. if you want cake do not eat dinner just eat one peace of cake or fruit.breakfast,not much one or to things to eat. breakfast soup,salad and meal but not fried potatoes with oil you do not need pomesfrites,after no cooky,no fruit. for dinner yes. the results are seen after a 5 month i know by my sister. when she eat like that she was very nice and healt. me personaly smokes cose i got to many alergy and cant have ful meals.dancers food is stupid especialy for baley

By Heather on Mar 15, 2008 | Reply

To focus on gaining muscle you should do the following:
Increase dietary protein to 1.2-1.6 g per kg of body weight, and this should NOT come from supplements or protein shakes but from actual food because protein is absorbed much better if you gain it from food instead of shakes or supplements.
You should gain no more than 2 lb a week.
Your daily caloric intake should exceed caloric needs by only 400-500 calories a day.
A positive energy balance of 2800 to 3500 calories is needed to gain 1 lb. of muscle tissue.
Weight gain should be due to increased fat free mass rather than from fat mass.
You should eat 3 meals a day and 2 to 3 healthy snacks such as dried fruits, nuts, and seeds.
Protein powders are no more effective than natural protein sources such as lean meats, skim milk, and egg whites.
Protein and amino acid supplements do NOT promote muscle growth.
Vitamin B12, boron, and chromium supplementation does not increase muscle mass.

Also consider the following for a proper diet:
You have to make sure that you eat right and that means following the food guide pyramid.
Here are some ways to change the way you eat:
Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish.
Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to to learn more about fiber and tips on how to get more in your diet. You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to to learn more about how much water you should drink.
Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website.
You can also learn how to choose healthy breakfast cereals at the following website
Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control.
Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you.
Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains “partially hydrogenated” that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat
Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website.
The following website also has a list of the 29 healthiest foods or “power” foods and why they are so
There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to gain weight based on different factors.
You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR.
Here is a helpful website to understand how to manage your metabolism
Also here is a helpful website to find out what nutrients a food contains
Here are some other websites to help you understand how to eat healthier
is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you.
I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it.
I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also.

Another very important thing is the fact that you HAVE to make sure you give your muscles enough recovery time. This helps them to rebuild themselves and be able to handle the weight you put on them.

Here are some more great websites for you to check out
Even if you are not looking to gain a whole lot of weight, these websites offer a lot of good information.

By Mike on Mar 16, 2008 | Reply

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults:
Teens/Children:

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow:

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter. An excellent free online resource is at

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.