I'm tryin to build up muscle, What do i eat ?
342280
A balanced diet is still important, so make sure you get plenty of carbs, proteins, and fat. You may need some extra proteins to help build muscle.\n\nIt also goes without saying that you'll need to work out more to build muscle!\n\nGood luck.
593166
I assume you're trying to put on muscle weight (nobody wants to put on body fat).  Based on that assumption, I also assume you're engaging in a weight-training program (there's no other way to put on muscle).  Given that, in order to put on muscle your body needs a few things:\n\n1) Protein!  It is recommended that anybody who is weight training consume at least 1 gram of protein for every pound of desired body weight (for example, if you currently weigh 140 put would like to weigh 160 you should consume at least 160 grams of protein per day).  I've read that protein intake should approach 2 grams per lb of desired bodyweight, so use the 1 gram per lb as a minimum.  Muscle is composed of protein, so after tearing it down in the gym, your body needs protein to rebuild and repair the muscle, making it bigger and stronger.  Your protein intake should be spread throughout the day, for example: wake up and take a protein shake, have a meal replacement bar/shake with at least 30 grams of protein before a workout, have a whey protein shake immediately after a workout, and take a protein shake (preferably casein, which takes longer for the body to break down) before you go to sleep.\n\n2) Calories!  For hard gainers such as yourself, it is very important to eat, a lot.  Keep track of how many calories you are currently eating by keeping a food diary for a few days.  This is your weight-maintenance amount of calories (assuming you don't gain or lose weight in these days).  In order to gain weight, you should increase your caloric intake by 500-1000 calories per day.  This will give your body the extra energy you need to put on muscle.  Like protein intake, all caloric intake should be spread into small meals throughout the day, which allows the body to take advantage of nutrients whenever it needs them.  That having been said, I highly recommend that your extra calories don't come from fast food or other sources that are high in fat, sodium, cholesterol, etc.  You should stick to lean proteins (chicken, fish, egg whites, turkey, occasional lean red meat) and complex carbs (whole wheat pasta, brown rice); simple sugars should be consumed after your workout to get an insulin spike, which helps deliver nutrients to muscles.\n\n3) Supplements.  If you're breaking down muscle in the gym, there are a few supplements that can help you rebuild and repair bigger and stronger, faster.  These include creatine monohydrate, glutamine, branch chain amino acids (BCAAs), and omega-3 fatty acids.  All of these are available at your local GNC or (probably cheaper) online at websites like www.allstarhealth.com, www.netrition.com, www.bodybuilding.com, etc.  While I don't want to get into the specifics of how each of these supplements work (you can find that on some of the websites listed above), they are all proven safe and effective ways to put on muscle.\n\nYou say all you want to gain is 15 or 20 more pounds.  Using this information, I have put on about 25 pounds of lean muscle in about 7 months.  Feel free to stop whenever you feel that you get big enough, though I'd recommend weight-training for life.  Moderate weight training strengthens bones and ligaments and also improves the cardiovascular and nervous systems.  Hope this helps and for help with your in-the-gym weightgaining efforts, I'd suggest having a few sessions with a personal trainer to learn the most effective exercises and techniques to build muscle mass.
213061
Gain weight in the form of muscle, use proteins like whey or soy and lean meats, nuts and beans.\n\nGain weight in the form of fat, eat everything bad for you.
52861
Of course you have to eat food! (You won't be able to build up muscles without it) I think the only way to put on muscle mass is to lift weights. You can buy them and they aren't that expensive...and you don't need to go to an expensive gym. You can do them in your home. Try getting a pull-up bar, too...that will help you to build up. And, do basic push-ups. Those three things:\n\n1. Weights\n2. Pull-up bars\n3. Push-ups\n\nshould do the trick. Oops - and also jumping rope is great, too.
581574
building muscle and doing cardio
585130
Eat more protein and do some weight training
443554
A big part of building muscle is eating right. You need all that protein, carbs, vitamins, minerals, and amino acids to repair your muscles after you work out. That means 6 small meals per day, or a meal every 3 hours. A portion of protein, carbs, and veggies is a must. \n\nDon't starve yourself, it's not safe and you can only do that for so long before your body rebels and forces you to eat.\n\nUse meal replacement drinks to help with your 6 small meals. I take 3 - 4 daily, and they're a great time saver. Plus, they already have all the protein and vitamins that I need, so I know I'm getting the right stuff in my body. Plus, by eating 6 meals a day, I rarely feel hungry.\n\nA good beginning book on eating right is called Eating for Life, by Bill Phillips. It will get you started, and has some good healthy recipes.
943112
Muscle milk, excellent source of proetin, creatine, and everything in one\nweight gainer not sure of a good name brand, check GNC, blend with bananas\nHEAVY squats, rows, bench presses, and deadlifts
154490
If you want to gain real muscle that will stay with you, try to lay off all of the crazy muscle building drinks, shakes, high-carb diets and all of that trash.\n\nYou need protein and a good amount of carbs, but most importantly a WELL-BALANCED DIET. Make sure you eat enough GOOD sugars and vitamins right after you work out, as well as gradually drink about a liter of water depending on how much you weigh. Bananas and orange juice provide the vitamins and sugars your muscles need to strengthen themselves immediately after a workout.\n\nEveryone knows muscles are built from protein, so tuna fish (good, healthy source of protein), or fish (also a great source) are good things to work into your regular diet.\n\nIn the morning, try to eat eggs once in a while because they also carry a lot of protein.\n\nNever over-work your muscles to the point where you're going to hurt yourself. You will not gain muscle like lightning no matter what you do. Steroids are a poor decision as well. If you enjoy growing (literally) breasts, your testicles shrinking and causing severe physical problems as well as dependency on the drug, maybe steroids is for you. I wouldn't recommend them.\n\nTalk to someone who knows what they're doing to figure out a workout plan for you.\n\nGood luck with your muscle!
287424
The question is what do you want to achieve? Are you a skinny person who is trying to gain some weight?  Are you someone who is fat and trying to reduce their body fat?  Are you an athlete that is trying to maintain your energy and muscle mass?\n\nTake a look at body builders.  Take a look at high energy (Super Marathon, Iron Man, et al.) sport figures.\n\nThey eat 6 to 8 meals appropriately portioned throughout the day.\n\nIn general, it is a good practice to take less and less carbs in as the day goes by.  That is, eat your highest carb content in the morning, then mostly protein and fibers in the evening.\n\nYou might have also heard "carb loading". That is the eating practice when just before a huge energy output the athlete consumes large amounts of carbohydrates.  Carbs give a huge energy boost, but if it is not used up - you know where it goes.. Yep - fat.\n\nI have included some links to so some serious body building sites, and some others.\n\nRemember, you do not have to try to be them.  You do not have to "grow" a monster chest, to learn from them.\n\nBut the old addage holds true - "surround" yourself with the experts, and it will rub off on you.
743680
You really need to eat some carbs otherwise you will get muscle wastage.  Fish is good, Low fats meats are venison, emu, kangaroo and bison.  Crocodile is pretty good and tastes wonderful!...;
839610
I would recommend protein shakes. To get the best results eat your meal and drink the shake after you eat. If you drink the shake first you will be to full and you wont get the extra protein you need to gain muscle. There is a great shake at the site below that will help you achieve that. Bulk and muscle formula. There is a supplement in it that will help you digest more protein.
692929
You might consider the Atkins diet - lots and lots of protein to help build muscle - and maybe doing some work in construction to help build your body up.
536785
Eat, and eat massively.  Gaining mass is hard, but you can do it if you work out and eat a lot.  Try to eat a lot of protein and fat.  Your body needs fat to produce testosterone for building muscle.
288267
You are 5'8 and 83lbs???  You need to start eating and exercising to gain muscle tone. Being a vegetarian is cool but if you're not getting enough protein for building muscle you're hurting yourself. There are plenty of foods out there rich in iron and protein that you can still stay within your vegetarian guidelines but still stay healthy. Also, don't forget your vitamins.
875642
lift weights, eat protein.
973243
I tried everything, and nothing, you should not eat fat like that other guy told you, and you should here the other guy about the resting in between for a day or two........ The answer for ur muscles to grow is to eat more, but in a healthier way, add more vegetables and food with a lot of protein, I recommend you to eat supplements or meal replacement, you can buy whey protein and eat it in between your meals and before and after exercising..... that won't give you fat just muscles!