Build Muscle Diet

tadgh15 asked:


When i say supplements, i mean a type of pill. Preferably not too much muscle.

Adam asked:


Im hoping to lose fat and get a 6 pack by spring but I need a good diet and workout routine

Mike Parker asked:


There are millions of people within the body building industry today and each of them seems to know the fastest way to build muscle, naturally of course, no steroids involved. So, how do you build muscle fast the natural way? After reading this article you should have the answer to your question.

So you want to know the best way to build muscle fast? Before you learn that it is important that you know how muscle is built so here is the basics:

The process of how muscle is built may sound complicated but it is surprisingly quite simple. Your muscles grow when they are put under extreme stress, such as lifting heavy weights. Once you pick up these heavy weights and apply that extreme stress to your muscles the muscles will begin to have small tears in the muscle fibers. The body will then begin to repair these small tears and they will also build stronger muscle fibers to prevent future tears.

So, when you lift heavy weights your muscles tear and the body repairs them stronger than they were before to prevent further tears from that same level of stress, its that simple.

That is the basics that you should understand before you even begin lifting weights to build muscle fast. Now, here are some guidelines on the fastest way to build muscle.

The best way to build muscle fast is to apply the greatest amount of stress possible to the muscles and you want to do this in the shortest possible time. The best way to achieve this is to do the heaviest weight you can do over the fewest repetitions. I would recommend that you do the heaviest weight you can do no more than 5 to 7 repetitions each set. I would also recommend you do 3 sets, you can do 4 but 3 is better with heavy weight.

The reason you want to do few reps and few sets rather than a lot of reps over a lot of sets is because your body will begin to break down your muscles for energy to support your efforts. So you will be doing the opposite of what you want which is to build muscle fast.

The next thing you must do is to workout about one hour. If you work out anymore than one hour your body will begin to destroy the muscles as explained above. You also need to eat a good healthy diet with about 40% carbs, 40% protein, and 20% fats such as olive oil. The diet will help you to get the energy you will need when working out.

When looking for the fastest way to build muscle all you need to do is lift heavy weights for few reps and few sets, eat a good balanced diet, and watch the amount of time you lift.

tayloryepp asked:


I am working out…a lot actually.

Steve Robbins asked:


Everything is just that much easier when you have physical strength. Strength comes from muscle, and more strength comes from more muscle. Also known as “mass”. For 99% of the people in the gym, adding mass is a simple matter. Stop doing almost everything that you currently are, because it probably isn’t adding any mass to your body. Follow this very simple, but strict routine and regardless of your current efforts and condition, you’ll add muscle mass in the next 30 days

There are two basic principals to adding mass. First, you must lift “heavy” and second, lift “big”. By heavy I mean mass is not built by the act of lifting weights, it’s built by the muscle itself being beaten down by loads it can’t handle. The muscle responds by recovering a little stronger in anticipation of another beat down. A little stronger means a little bigger. That doesn’t happen because of repetition, it happens because of a lack of it. Look at it this way, if you engineer something to with stand X amount of weight and you never exceed that weight, what difference does it make how many times it has to hold that weight? But exceed that weight only once and you must build it back bigger and stronger.

By lifting big I mean the big muscles. Your body is designed to not allow itself to become overly disproportioned size wise. Meaning you can not get Popeye forearms without having massive bi’s and tri’s. Which also means you can’t train any small muscle and expect it to grow if your big muscles aren’t already proportionately bigger. Don’t bother training your calves and arms when your quads and chest are still small, and expect to add mass anywhere. It won’t happen. So here’s your mass building routine:

Do 5 pyramided sets of 6 reps of the following 5 exercises: Seated Row, Lat Pull Down, Squat, Bench Press and Military Press. The 4th set should be your heaviest weight and you should fail on the 6th rep in the 4th and 5th set.

Rule 1: Do not exceed 6 reps. If you could have done more, increase weight. Period.

Rule 2: These are the only exercises you can do (okay, do some core work if you want). Waste no energy with any isolation work during this mass building cycle.

Rule 3: Absolutely NO CARDIO. Not because of the calorie burn. Same as rule 2. You want to add mass right?

Rule 4: Generally speaking if you’re under 40 years of age work out every other day for 6 days then take 2 days off and keep repeating. No exception. Over 40, work out every 3rd day without exception.

Rule 5: Take your current body weight multiply it by 20. This is your target calorie intake per day, with 1 gram of protein for every pound you weigh. Protein supplementation is strongly recommended.

Rule 6: Sleep 7-8 hours per night, without fail. You want to party, watch late night TV or gain mass? We are only talking about a month here.

At the end of 4 weeks of this routine, if you followed it and abided by the six rules, no matter how big and strong you were you will now be bigger and stronger. Guaranteed.

blame.thrower asked:


I am quite active in sports and I used to work out occasionally. Recently, I have stopped almost all of my fitness activities (sports and gymming) and I wish to get back to them. Can anyone suggest a diet and fitness regime that caters to losing weight while being able to build muscle?

Josh F asked:


I’m 5′10 and weigh about 155 lbs. I was wondering how much muscle milk i should take and when i should take it to get the maximum results. I’m looking to try to put on some muscle for baseball season.

Nick S asked:


I am trying to gain weight and muscle but i am not sure when to use muscle milk. Do i use it everyday or just on workout days, and what time of the day should i take(post, pre workout, night). I am also trying to bulk up so what kind of lifting should i do?

Mike Parker asked:


Are you looking to build muscle mass fast but you do not know how to? Many of us would like to change the way we look and muscle mass is one way to do that. Here are three steps to build your muscle mass fast, the right way.

1. The first thing you should do is to talk to a professional trainer. You could try to do it by yourself but you may not do it correctly. If you talk to a professional trainer they will help you to build your muscle mass properly.

If you do talk with a professional they will save you a lot of time that would have otherwise been wasted looking for a good workout on your own. A professional trainer will give you a good workout that will be perfect for your body. Also a professional trainer can give you options as they do this for a living.

Another option is you could talk with bodybuilders and they could give you tips. Although this may not be the best way because your body is different then their’s.

2. If you are just starting to out you should know that low weights are for keeping in shape and high weights are for building muscle mass. When lifting a high amount of weight your muscles will go through a trauma that they are not suppose to go through. When you rest though, the muscles will respond to that trauma and begin to build muscle.

It is very important that you rest after a workout. Your muscles do not build during the workout but only during the rest time. That is why you should work out between three-four days a week and take three-four days off.

3. You will need to have a good diet when you want to quickly build mass in your muscle. You will want to eat a high protein and carbohydrate diet.

You should eat about a 40% protein and 40% carbohydrate diet. The other 20% of your diet should be fats. Not bad fats that come in chips but fats that come in olive oil.

Another thing you can do is add supplements to your diet. You should consider protein supplements.

Whey protein is the most common protein supplement that is used. It contains essential amino acids that your body will not produced but that the body absorbs quickly.

These are just three tips that can help to build muscle mass fast. You should follow these three tips if you are interested in increasing our body mass.

Derek Manuel asked:


are sick and tired of being skinny and are interested in gaining weight like never before without taking any bogus supplements, then read on my friend. Learning how to gain forty pounds of muscle doesn’t have to take years, in fact, it is very reasonable to do it well under a year, even if you have a fast metabolism.

To the layman, gaining forty pounds of muscle consists of three main components: weight training, dieting, and plenty of rest. If you follow these three harmoniously then you shouldn’t have any problem gaining forty pounds of muscle; or fifty, or however much you want to gain. Here is how you can get the most out of these three components:

Get Used to Breathing Squats - if you want to gain forty pounds of muscle, breathing squats are the closest thing to a miracle if you want to gain it in record time.

Here’s how you do them: just do one set of twenty reps, take three DEEP breathes for the first ten reps, five DEEP breathes for the next five reps, and eight to ten DEEP breathes for your last five reps. Breathe in before you squat, and exhale as you come up. Breathe in as much air as your can through your mouth; shoot for at least five seconds of inhaling all the air you can.

After you finish your twenty reps, immediately lie down on a bench and do some pullovers with some light weight, twenty to thirty pounds should do. Again, the focus is on the breathing and stretching out your rib cage. Breathe in as you lower the dumbbell, and exhale as you bring it back up. After you finish the squats, you can do a few sets of one to three other compound exercises, but no more.

I usually recommend doing a few sets of eight to twelve with the bench press and the same with bent-over barbell rows. Keep the workout simple, but work your guts out and use your will power to add five to ten pounds every workout to your exercises, especially the squats. You should work to at least 150% of your body-weight for twenty reps on the squat, and that’s rock bottom minimum. Every two months you can change up the sets and reps for your squats, such as three sets of ten or two sets of fifteen.

I know this workout seems too simple, but I don’t have enough room to explain it further in this article, just trust me that if you follow what I described above two to three days a week, you’ll gain more weight in the next following weeks then you’ve ever had doing anything else.

Proper Dieting - I’m going to keep this simple for you: eat three BIG meals a day with snacks in between them and drink at least two quarts of milk a day. The good old fashioned squats and milk program has put more pounds of muscle on people in record time then anything I can think of outside illegal drugs. As for the meals, make it good clean food, that is, no fast food or highly processed junk.

Pretend there are no fast food or take-out restaurants and all your food is to be cooked from an old fashioned lady who shops at the local grocery store and you should have a pretty good idea of what to eat: breads, pastas, potatoes, rice, meat, fish, poultry, fruits, vegetables, and the like. Couple this with two quarts of milk a day and breathing squats and your muscle weight gains will have your parents wondering what you did with their son.

Plenty of Rest - This means keeping other activities that requires physical effort to a bare minimum. Absolutely no cardio of any sort, otherwise you will hinder your weight gains by a lot. Try to get at least seven hours a sleep per night, and an extra hour during the last phases of your workouts, and take naps whenever possible. Follow these directions to the letter and you won’t have any problems gaining weight on on a monthly basis.