building muscle Topic

Charlie469 04/16/11
HI guys,

Am new here.

I need advise on how to gain muscle without fat.

I train very hard but whenever I gain weight i also gain fat. Almost always around the stomach.

What diet plan should I be on.

Perhaps High protien and low carbs?

If so what % of what should i be aiming for?


Thanks

U1981369 04/25/11
Your diet is not as important as the exercise you are doing. As long as you reduce your consumption of sat fats. As you increase your food intake, try to match it with an increase in exercise. I also find that when I begin an exercise/diet program, the weight comes off at first as my body's metabolism increases and my fat stores burn off faster than muscle mass is added. The important thing is to keep at it. You'll get there!
My footy coach says I should go for 40-50% carbs, and 30-35%protein when leading up to a game.
I find that as long as my arms and legs are burning when I get into bed, I'm building body mass.

Aejay 02/23/12
Your body needs a significant amount of protein, and the amino acids required to fold those proteins into their useful structures.

When you consume protein, those structures are destroyed, and rebuilt (or synthesized) into "unnatured" protein strands. Those strands are absolutely useless to the body unless the body can "fold" or "nature" them into their correct structures. Amino acids are the compounds that do that work.

Some amino acids are "essential," meaning that they cannot be created by the human body itself. It's important that your diet is rich in these amino acids, as well as protein.

Failing to meet these requirements is a death sentence for your body's ability to build muscle and meet your goals. A commonly recommended diet for building muscle is as follow:

40% of your calories should come from protein.
30% of your calories should come from fats (aim for unsaturated fats for healthier cholesterol levels).
30% of your calories should come from carbs (try to get wholesome carbs from fruits, and avoid high fructose corn syrup).

Aejay 02/23/12 replied to Aejay
Woah woah woah. I need to learn to read over my writing. The percentages I meant were 30% protein, 30% fats, and 40% carbs. Not that it would be impossible to do it the other way, but it would be very difficult.

Dcrane 11/26/12
Good morning. New-comer here.

Like most of you, I assume, I'm trying to lose fat while I gain muscle. So, my weight is an interesting stat, but not nearly as important as body fat composition, my lean tissue weight, waist measurement, etc.

I lift weights five or six times per week, and drink protein drinks immediately before and after my works-outs....in the hope of causing my body to burn fat and not burn muscle.

So, if you have any tricks, secrets, secret sauces...please let me know.

Thanks

building muscle