What should my diet be if I want to muscle up?
613017
things with high potassium, like mushrooms, bananas and oranges.  potassium is one of the key elements your body uses when repairing muscles after a workout.
60199
#1 if you have a lot of fat start there. Try to lose some of that first. Caridio, better diet, etc.\n\n#2 then just begon to tone up. Less weight more reps 10 - 14. low weight high reps just make you look more bulky.\n\n#3 diet. In order to gain muscle you really need to keep your fat intake to a minimun. Eat food rich in protein, but not to high on carbs. Turkey, Grilled chicken, boiled potatoes, LOTS OF VEGGIES, to start two or three protein shakes are pretty decent. 1 in the morning, 1 after workout, 1 at night. You have to eat 4 - 6 small size meals rather than just three big ones. Don't ever allow yourself to get too hungry. opt for healthy snack like raisens, peanuts, yogurt, fruit, etc. Before you start loading up on any supplements like creatine give your body 6 - 8 weeks to adapt to your new workout. You should begin to see "real" results by then.
527801
Eating to Gain Mass\n \nThis is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.\n\nDieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.\n\nThe majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle. \n\nHigh quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal. \n\nTo enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.\n\nYou don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. \n\nHigh Protein Foods\nWhey protein \nEggs \nEgg whites \nChicken breasts \nTurkey Breasts \nLean Beef \nFish (tuna, salmon) \nProtein bar \nSoy protein Isolate \n\nHigh Carbohydrate Food\nPotatoes (baked, fries, hash browns) \nSweet Potatoes, yams \nOatmeal, cream of wheat, cream of rice rice \nBeans \nAny green leafy vegetable \nBread \nPasta \nAll cereals (hot or cold)\n\nHealthy Fats \nOlive oil \nSunflower oil \nSafflower oil \nFlaxseed oil \nWalnuts \nAvocados \n\n \n\nSample Mass Diet \n\nIt provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat: \n\n8am -- Meal 1 \nMyoplex, 1 tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n11pm -- Meal 2 \n4 Whole Eggs w/ 1 cup of hash browns \n440 calories, 28g of protein, 36g of carbs, 20g of fat\n\n2pm -- Meal 3 \n6 oz. chicken breast with 1/2 cup of rice \n319 calories, 50g of protein, 23g of carbs, 7g of fat\n\n5pm -- Meal 4 \n4 whole eggs in a flour tortilla w/salsa \n367 calories, 24g of protein, 17g of carbs, 20g of fat\n\n8pm -- Meal 5 \nMyoplex, 1tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n\n8pm -- Meal 6 \n6 oz grilled tuna with large baked potato, 1 cup of veggies \n450 calories, 48g of protein, 56g of carbs, 6g of fat \n \n\n\nhttp://www.skinnyguy.net
522897
Push-ups and Pull-ups to start. bench press too, if you have acess to weights. Cut the fat and sweets and eat your greens and lots of high protine foods. Hope that helps.
761638
You need to do weight training to put on weight. The food is minimal. You will not find a food that will make you build muscle on its own. believe me I'm skinny too. I've just put on 10 pounds from weight training. But u gotta got like 5 times a week and train hard and keep at it. Its worth it.
172329
Number 1 is just a proper diet. If you are not eating right, you will see maximum gains. 90% of building muscle is your diet. Make sure you are eating properly.\n\nAfter that, whey protein is good supplement. I use it 3 to 4 times a day, and have very good results. I use when I first wake up in the morning, right before bedtime, and with any meal that is low in protein.\n\nThird is creatine. This stuff is awesome. It allows you to lift heavy weights for longer time, thus overloading the muscles more.\n\nThere are many more supplements out there. These are the top 3 that I use. Do some reseach on other stuff (like NO2, Glutamine, and others), and decide if you need it or not. It really is a personal choice.
376276
Increase your exercise in the area that is bothering you to firm up the muscle,but power up on protein shakes. Don't get the sugar-free kind and make sure it is with fruit juices. Add more raw vegetables to your intake and drink double the water!
800249
The answer is not cheesecake or junk food!\n\nIf you want to gain weight, the best weight to gain is muscle. It weighs more than fat and is better for you health-wise. \n\nIf you go into a gym like 24 hr fitness, they'll endorse protein supplements, but this is not necessary. I gained roughly 15 pounds of muscle without it. And, I've heard that once you start using it, your body relies more and more on it.\n\nWhat I did was work out regularly. I loved the gym and was in there every day. I don't think going every day is necessary. It's also good to complement your weight training with some cardio. Many trainers will say not to do more than 30 minutes if you are underweight and trying to gain, but I liked to be able to have some endurance so I would do as much as an hour without any problems. If you've never been in a gym before or aren't familiar with the equipment, find a friend that is knowledgeable and ask him/her to show you how to use it. It is important to know the correct ways to lift and what NOT to do to avoid injuries - some injuries take years to develop so it is important to proceed with caution! When in doubt, ask questions first.\n\nTo bulk up, you want to do less reps with higher weight/resistance. (To tone you do many reps at lower weights)\n\nI think as you become more active, you'll find that you can eat more. You'll burn it pretty fast anyway, but it is still important to have a balanced diet.
1144790
Three magic ingredients my friend: meat, eggs and beer. All types of meat are high in protein and beef actually has the highest level of naturally-occuring creatine. Egg whites have awesome levels of protein, and the grain in beer packs some super protein power. \n\nHere's a good routine. Drink plenty of water at night. Wake up early and have a banana before working out. Work out hard for about an hour, mostly free weights. After your workout, eat eggs for breakfast with some fruit to restore your energy. For lunch, have a tuna sandwich with peanut butter. Sounds weird, I know, but it works some magic. Do your cardio work in the late afternoon / early evening, when it's not too hot out. Eat meat, beans and veggies for dinner with a brew. Repeat that every day and you'll be a fierce mass of muscle.
394961
Take in 1.5g-2g of protein x body weight per day.  Your daily intake split should be around 40% protein, 40% carbs, 10% fat(non-saturated).  Have a good workout program and go as hard as you can every time.  Don't do cardio cause it's counter-productive and will eat away at your muscles.  But most importantly EAT, but make it clean(no mcdonald's, etc).
131189
If you are looking to add muscle mass you need to increase you protein and work out. If you get want to get fat, increase your simple carbohydrates and sugar/salt.
952514
Eat steak and potatoes, jog for 10min. everyday and lift heavy weight doing 4 repetitions x 3 sets, when it gets easier add 5 more pounds, drink plenty of water, don't forget the fruits.
654951
Eat foods that are high in protein and work out. Fatty foods will work but it will be harder to tone that up or turn it into muscle. In my opinion protein and working out is the way to go.
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.
1098568
The best supplement is a good nutrional diet.  You should be able to get everything you need for building muscle just through your diet, if you eat right, and eat often enough.\n\nThe only thing that is at all worth the money is protein supplementation.
43981
Foods to eat should be healthy but have good amounts of protein and try to avoid salt and saturated fat where you can.  Eat fish, chicken, egg whites, drink milk, get some whey protein shakes.  Steaks are fine every once in a while.\n\nMost importantly, eat like 6 meals a day.  Even if one meal is just your whey protein shake.  Drink that right after your workout, take it to the gym with you.  Whatever you eat right after your workout will go straight to your muscles.\n\nAnd hit the gym like 5-6 times a week.  Do like 4 sets of each excercise, 10reps, 8reps, 6reps,4reps  And you should struggle on your last set.  Your first rep should be warming you up.\n\nDon't work the same muscle two days in a row b/c growth actually occurs when your sleeping and eating, not working out.  Working out just rips your muscles and they get all hungry and eat those 6 meals a day you feed it.\n\nFind a work out friend, someone who is fairly knowledgable about working out in the gym so you can get your form down.  Then do what I just told you for like 6 months and you  might be as sexy as me by June.
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.