muscle building

Jon · 17-10-08, 10:03 PM

What food is the best to eat while building muscles? Starting to take up cycling after a 10 year gap, and legs are aching something rotten with the amount of abuse I am giving them ( bike/saddle setup is all ok etc)

While I know you can get supplements like weight gain 4000 (YouTube - South Park - Eric Cartman BEEFCAKE! [VIDEO]) Id much rather stick to good old normal food

the_saint · 17-10-08, 10:19 PM

Scooby says vegetables, oats, chicken, and protein shakes.

Nutrition for the natural bodybuilder to maximize muscle gains, minimize bodyfat, maintain peak fitness performance

eonbar · 17-10-08, 10:50 PM

unsalted peanuts and lots of red meat ....
any nut actually, and anything high in vitamin b12

robbo90 · 18-10-08, 07:26 AM

Ive done some muscle building training and the key is to eat regularly and ensure you have plently of protein for muscle growth. for effective muscle growth you should aim to eat around 5/6 times a day to ensure a constant supply of fuel for you muscles, whilst keep your metabilism high at the same time so you don't gain weight (eating regularly can improve you metabilism - if the right foods are eaten).

If you want anymore info or have any questions just drop mje a pm. I am doing a degree in sports science atm and have done 1/2 fitness instructor courses so i should be able to help you out and even draw you up an example meal plan for a typical day.

hope that helps.

raxy7000 · 18-10-08, 07:46 AM

Hi there,

My Boyfriend is doing a special program at the moment and over the past couple of months Ive watched his muscles grow.

Like others say Protein is key to building muscle and he tends to eat alot of chicken/tuna/eggs and generally things like that he eats wholegrain pastas and bread also as this is lower in fat and he keeps up his training.

he has also got protein powder for shakes as he eats about 7 meals a day

but small and its not always convenient to eat chicken pasta when your out and about. if you need any extra info pm me and i will help you out

waf43 · 18-10-08, 08:44 AM

ahem .....

Doesn't look like you need many more muscles to me mate .... not so sure about your diet though !!

Ilikefree · 18-10-08, 08:44 AM

rhysjones_1 · 18-10-08, 10:13 AM

yeh penuts are good, meat, that kinda of thing
but f your gonna do thst friut is important too

bmh16 · 18-10-08, 10:53 AM

Oily fish, Carbs, Protein Shakes are for starters. 6 small meals a day too. Depends if you want to bulk too as well as build muscle? There's some good forums around, check out thestudentroom.co.uk and the fitness section and there's a few guys on there who regularly post and give pretty excellent advice.

Jon · 18-10-08, 05:22 PM

Cheers for the replies

I want to stay away from "supliments/protien shakes/weight gain 4000" etc and stick to normal food.

I'm mainly cycling to and from work daily, 7 miles each way, going to work is all uphill (and is what is the problem!) home obviously is downhill. Cycling to work does use up a lot of energy and effort, going home don't need 1/4 as much energy/effort and im a bit limited by the weather as to how far I can push it (wet road=slippy=even more slippy on manhole covers=bad when going round corners at speed) but come spring/summer I will hopefully be able to ride home at pretty much as fast as possible.

Been at it for 3 weeks, with this week I have been really pushing myself, suffering from burning legs on an evening (after some basic research due to lactic acid in the muscles), my diet on the whole is ok, though when i do go for a beer I do it in style - maybe I should stick to vodka and diet lemonade...

As to what I want, I just want a decent set of legs that are able to tackle any hill's without any problem, not that bothered about bulk as much.

lilmonsta · 18-10-08, 06:08 PM

Just pack your diet with carbs and protein, there is no need for excessive intake as I am assuming you do not wish to bulk up. I think the best thing for you would be to also add other exercise aswell as your usual cycling. This is because you will always put on more muscle if you work out a larger proportion of your body, many people think concentrating on one muscle group is the way forwards, but in most cases this is not true. I'd recommend going to the gym or a jog etc maybe three times a week, but don't overdo it.
Foodwise just do what everyone else has said, protein is vital for muscle growth and you will probably be requiring alot more carbs to keep your energy and endurance up. Id recommend foods like chicken, oily fish etc.
Also most people do not realise it, but sleep is VERY important for building muscle, I'd recomend aiming for eight hours a day if you don't already, I know for most people this just isnt possible, but it does help.
Hope that helped

lilmonsta · 18-10-08, 06:09 PM

Also peanut butter is the food of gods

Jon · 18-10-08, 06:23 PM

peanut butter is the food of the devil....

crispyste · 18-10-08, 06:27 PM

Quote:

Originally Posted by lilmonsta

Also peanut butter is the food of gods

Quote:

Originally Posted by Jon

peanut butter is the food of the devil....

I agree with Jon. See my poll here!

waf43 · 18-10-08, 08:28 PM

Thanks for the rep jon ....

Glad you didn't take offence to me posting a piccy of you

lilmonsta · 18-10-08, 08:29 PM

Lol, just thought i'd add that as peanut butter is a high source of protein, vitamins B (B3 i think :S) and also E. It is a great food for weight gaining and also has high levels of monounsaturated fats and resveratrol, which can help protect against cardiovascular disease.

How can you not like it?!?!
It IS the food of gods!

JimBeam251 · 18-10-08, 10:05 PM

just watch out for the guns... They'll get ya

JimBeam251 · 18-10-08, 10:23 PM

Sorry to burst your bubble fellas but recently ive been on a subway diet and you know been using weights (flip flops), seems to be working well for me

18 stone in a day!

Lee

waf43 · 19-10-08, 09:40 AM

LOL ... you and jon should get together for a few sessions !!!

I think jon has the better definition tho

!

JimBeam251 · 19-10-08, 12:25 PM

Quote:

Originally Posted by waf43

LOL ... you and jon should get together for a few sessions !!!

I think jon has the better definition tho

!

hehehe

17-10-08, 10:03 PM	#1
Jon MJ lady with maracas Join Date: Mar 2005 Location: Leeds Posts: 12,799	muscle building What food is the best to eat while building muscles? Starting to take up cycling after a 10 year gap, and legs are aching something rotten with the amount of abuse I am giving them ( bike/saddle setup is all ok etc) While I know you can get supplements like weight gain 4000 (YouTube - South Park - Eric Cartman BEEFCAKE! [VIDEO]) Id much rather stick to good old normal food __________________

17-10-08, 10:19 PM	#2
the_saint Mini Mac Join Date: Jan 2007 Location: Manchester Posts: 5,515	Re: muscle building Scooby says vegetables, oats, chicken, and protein shakes. Nutrition for the natural bodybuilder to maximize muscle gains, minimize bodyfat, maintain peak fitness performance

17-10-08, 10:50 PM	#3
eonbar iPod 60gb Join Date: Nov 2007 Location: Reading Posts: 1,701	Re: muscle building unsalted peanuts and lots of red meat .... any nut actually, and anything high in vitamin b12 __________________ Free Apple iPod \| Student Money and Me \| @MrJames_Perry

18-10-08, 07:26 AM	#4
robbo90 iPod 20gb Join Date: Oct 2007 Posts: 926	Re: muscle building Ive done some muscle building training and the key is to eat regularly and ensure you have plently of protein for muscle growth. for effective muscle growth you should aim to eat around 5/6 times a day to ensure a constant supply of fuel for you muscles, whilst keep your metabilism high at the same time so you don't gain weight (eating regularly can improve you metabilism - if the right foods are eaten). If you want anymore info or have any questions just drop mje a pm. I am doing a degree in sports science atm and have done 1/2 fitness instructor courses so i should be able to help you out and even draw you up an example meal plan for a typical day. hope that helps. __________________ Recieved: Spoiler GTA4 Pre order - Kudos\|Senheisser earphones - Kudos\|2100 Xbox Live points - Kudos\|£85 BT - FJ\|£185 AV - FreePay\|£69.99 AV (Wii Fitt) - Gifts.FJ\|£100 AV - Kudos\|2GB iPod Shuffle - Kudos\|1GB iPod Shuffle - Kudos\|Russell Hobbs Kettle - Kudos\|£72 BT - Kudos\|Powerball\|Promax Extreme - FJ\|Thermobol - FJ\|High Protein Flapjacks - FJ\|£33 Bank Transfer - FJ\|Ralph Lauren EDT\|Super Dry Sandals\|320GB WD External Hard Drive\|Vandal Hearts PS1 Game\|£45 BT - Kudos\|Invisible Shield\|£45 BT - Kudos\|Nintendo DS Lite (Red) - FJ\|£20 Paypal - Unsupported Network\|£20 AV\|£119 BT - FJ\|£90 BT - GA\|£60 MP Products\|£60 MP Products\|Final Fantasy XIII\|£60 Paypal\| Total Value £1639 Free PS3

18-10-08, 07:46 AM	#5
raxy7000 iPod Nano 4GB Join Date: Oct 2008 Posts: 285	Re: muscle building Hi there, My Boyfriend is doing a special program at the moment and over the past couple of months Ive watched his muscles grow. Like others say Protein is key to building muscle and he tends to eat alot of chicken/tuna/eggs and generally things like that he eats wholegrain pastas and bread also as this is lower in fat and he keeps up his training. he has also got protein powder for shakes as he eats about 7 meals a day but small and its not always convenient to eat chicken pasta when your out and about. if you need any extra info pm me and i will help you out

18-10-08, 08:44 AM	#6
waf43 iPod 60gb Join Date: Apr 2008 Location: SKEGNESS Posts: 1,898	Re: muscle building ahem ..... Doesn't look like you need many more muscles to me mate .... not so sure about your diet though !!

18-10-08, 08:44 AM	#7
Ilikefree Mini Mac Join Date: Jul 2008 Location: London Posts: 5,087	Re: muscle building lmao __________________ *Help an old friend wrap up his freebie-ing by signing up for me in a trade on either Apple FJ or PS3 Kudos! £15 per green!* (pm me and I'll set it up in the trade centre)

18-10-08, 10:13 AM	#8
rhysjones_1 BANNED Join Date: Jun 2008 Location: South wales Posts: 2,734	Re: muscle building yeh penuts are good, meat, that kinda of thing but f your gonna do thst friut is important too

18-10-08, 10:53 AM	#9
bmh16 Call me Ben .... Join Date: Apr 2006 Location: Bristol / Neath Posts: 7,728	Re: muscle building Oily fish, Carbs, Protein Shakes are for starters. 6 small meals a day too. Depends if you want to bulk too as well as build muscle? There's some good forums around, check out thestudentroom.co.uk and the fitness section and there's a few guys on there who regularly post and give pretty excellent advice. __________________ FREE PS3 \| FREE iPod Touch \| FREE Wii Spoiler

18-10-08, 05:22 PM	#10
Jon MJ lady with maracas Join Date: Mar 2005 Location: Leeds Posts: 12,799	Re: muscle building Cheers for the replies I want to stay away from "supliments/protien shakes/weight gain 4000" etc and stick to normal food. I'm mainly cycling to and from work daily, 7 miles each way, going to work is all uphill (and is what is the problem!) home obviously is downhill. Cycling to work does use up a lot of energy and effort, going home don't need 1/4 as much energy/effort and im a bit limited by the weather as to how far I can push it (wet road=slippy=even more slippy on manhole covers=bad when going round corners at speed) but come spring/summer I will hopefully be able to ride home at pretty much as fast as possible. Been at it for 3 weeks, with this week I have been really pushing myself, suffering from burning legs on an evening (after some basic research due to lactic acid in the muscles), my diet on the whole is ok, though when i do go for a beer I do it in style - maybe I should stick to vodka and diet lemonade... As to what I want, I just want a decent set of legs that are able to tackle any hill's without any problem, not that bothered about bulk as much. __________________

18-10-08, 06:08 PM	#11
lilmonsta iPod Nano 1GB Join Date: Jul 2008 Location: Guildford Posts: 75	Re: muscle building Just pack your diet with carbs and protein, there is no need for excessive intake as I am assuming you do not wish to bulk up. I think the best thing for you would be to also add other exercise aswell as your usual cycling. This is because you will always put on more muscle if you work out a larger proportion of your body, many people think concentrating on one muscle group is the way forwards, but in most cases this is not true. I'd recommend going to the gym or a jog etc maybe three times a week, but don't overdo it. Foodwise just do what everyone else has said, protein is vital for muscle growth and you will probably be requiring alot more carbs to keep your energy and endurance up. Id recommend foods like chicken, oily fish etc. Also most people do not realise it, but sleep is VERY important for building muscle, I'd recomend aiming for eight hours a day if you don't already, I know for most people this just isnt possible, but it does help. Hope that helped

18-10-08, 06:09 PM	#12
lilmonsta iPod Nano 1GB Join Date: Jul 2008 Location: Guildford Posts: 75	Re: muscle building Also peanut butter is the food of gods

18-10-08, 06:23 PM	#13
Jon MJ lady with maracas Join Date: Mar 2005 Location: Leeds Posts: 12,799	Re: muscle building peanut butter is the food of the devil.... __________________

18-10-08, 08:28 PM	#15
waf43 iPod 60gb Join Date: Apr 2008 Location: SKEGNESS Posts: 1,898	Re: muscle building Thanks for the rep jon .... Glad you didn't take offence to me posting a piccy of you

18-10-08, 08:29 PM	#16
lilmonsta iPod Nano 1GB Join Date: Jul 2008 Location: Guildford Posts: 75	Re: muscle building Lol, just thought i'd add that as peanut butter is a high source of protein, vitamins B (B3 i think :S) and also E. It is a great food for weight gaining and also has high levels of monounsaturated fats and resveratrol, which can help protect against cardiovascular disease. How can you not like it?!?! It IS the food of gods!

18-10-08, 10:05 PM	#17
JimBeam251 iPod 60gb Join Date: Sep 2008 Location: Liverpool, UK Posts: 1,521	Re: muscle building just watch out for the guns... They'll get ya

18-10-08, 10:23 PM	#18
JimBeam251 iPod 60gb Join Date: Sep 2008 Location: Liverpool, UK Posts: 1,521	Re: muscle building Sorry to burst your bubble fellas but recently ive been on a subway diet and you know been using weights (flip flops), seems to be working well for me 18 stone in a day! Lee

19-10-08, 09:40 AM	#19
waf43 iPod 60gb Join Date: Apr 2008 Location: SKEGNESS Posts: 1,898	Re: muscle building LOL ... you and jon should get together for a few sessions !!! I think jon has the better definition tho !

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