someone please help me!!! someone who knows diet and muscle growth?
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.
429428
eat a high protein diet and build some muscle mass. you dont want to be larger because of fat, its too unhealthy. eat larger meals make sure theyre healthy though) and do a little weight training. protein will build the muscle. also, good for you for taking a step in a new direction! stay away from the skinny trend. men tend to like some meat on a woman anyways. curves are kickin! good luck!
21266
I'll share my own personal experince with you, use muscle building supplements with extreme caution if you must!! The companies that manufacture them have become unscrupulous and they are only keen on making money. They'll put anything in those supplements to make you blow up in no time without any regard to their side effects and your health. And am not talking about just steroids, supplements too!!  Right now am battling high blood pressure and high cholesterol as a result of using Nitro Tech, a leading brand name in the protein shake industry!! In my opinion training on natural food is the best way to go if you are only keen on sculpting and toning up your muscles. Eat foods high in protein but at the same time consume red meat and dairy products sparingly. The best source of healthy protein is chicken, fish (white meat) and plant proteins such as soy beans. Ensure you take in a lot fluids too especially water and home made juices! A lot of bodybuilders really go overbaord with the protein intake and from my experience that's really an overkill. A balanced diet with plenty of fresh fruits, vegetables and high quality carbs such as oats, wholewheat bread, baked potatoes and muesli will do your body a lot of good. Get yourself a health magazine e.g Muscle and Fitness provides some very good insights on a good nutritional plan but in my opinion stay away from the supplements as tempting as they seem. Some of them don't even have patents to back them yet and for that reason they should be labelled as "poison" because that's what they are. Some of the ingredients in many of those supplements are so potent and powerful, they scar and clog up your ateries in no time! This to me beats the whole purpose of body building in the first place which is to maintain good health and fitness. For me even though I am very fit, I lost out on my health. Learn from my mistake and don't misconstrue one for the other because they belong together; Fitness and Health. I hope I was of help. Good luck.
801649
I can't tell from your picture---it's tiny on my screen, but I believe you're male (?).  Regardless, you need to include meat proteins in your diet.  The body, regardless of the processed, genetically altered and/or synthetic amino acids in protein shakes that MAY be of benefit (I would simply take a good powdered glutamine supplement instead)...needs the specific types of protein found it meat.  Otherwise, your muscles will probably never grow in the way you want them.  LEAN meats (we're talking fresh fish from a quality health food store), boneless, skinless chicken breast, HORMONE AND ANTIBIOTIC FREE hamburger meat (at LEAST 93% lean), egg whites, etc.  Most people need slightly more protein than 1 g per lb. of body weight to gain additional muscle (about 1.2 g/lb)---and about 0.8-1 to maintain.  A good way to gauge this is to calculate 1 g/lb of body weight for your GOAL weight.  You also desperately need carbs to gain and maintain muscle.  GOOD carbs, like brown rice, sweet potatoes/yams, steel-cut oatmeal, beans, 100% whole grains like 100% whole wheat cereals (but avoid bread!), etc.  Eat healthy fats, like olive oil, avocado, nut butters (almond is great!), etc.  But to gain muscle, focus on carbs and high quality sourced protein.  If you are male, you probably need considerably more food.  Make sure your milk is hormone and antibiotic-free and preferably skim.  Milkfat isn't good for ANY human, even trying to gain weight.  It will turn to body fat, not muscle.  Eat TONS of green veggies and include some fruit as well.  Take a high-quality, pharmaceutical grade multivitamin such as Garden of Life's Multivitamin for Men.  You may want to include digestive enzymes to help break down your foods, such as Garden of Life's Omega-Zyme.  No, I don't sell for them, but I highly recommend their products.  Good luck!  ALSO...remember, when gaining muscle weight, to eat especially clean, just as if you were on a diet.  It's all too easy for your body to gain FAT weight when increasing calories.  And I have no idea what 8 kg amounts to in lb.  Would have to convert it, but it doesn't sound like a huge amount.
535636
I would like to emphasize a couple of things, I'll try to keep it short and to the point.\n\nUpper body workouts should be treated very carefully or you will overload the muscles and muscle fiber will start to break down instead of building up. You MUST have 24 hrs of rest between muscle group workouts.\n\nEven though you feel you can do this every day, you end up working against muscle bulk & definition and losing instead. So this should be your plan:\n\nCreatine Monohydrate is naturally occuring in muscle fiber, if you take this as a supplement, it actually helps expand the fibers and add bulk and mass to the muscle. You will be very surprised how fast. It also helps muscles recooperate from strain and stress.\n\nYour need to carbo load before a heavy workout. Joe Weider has a good carb product. Also supplement with amino acids.\n\nKeep a day between muscle groups, upper body one day, and lower body the next, but Day 7 do nothing but eat healthy. You should regularly do a cleanse, because when your body metabolism works overtime there is a lot of toxic waste that builds up and needs help being eliminated.\n\nTake psyllium hull capsules on a regualr basis, with an eventual top out of 2-3 three times a day. You should also use a colon cleanse. www.naturessunshine.com has good products.\n\nJust remember Rest is as important as Workout, it's the balance between them that will get you where you want to be.\n\nGood Luck\nlordazzo13@yahoo.com
1017117
My older brother clued me into something a long time ago about diet....and thus far,  it's always worked for me.  Just check for three things on the nutrition label of your foods....check the fat, protien,  and carb content..if your protien and carbs are each more grams than your fat grams,  you're good to go.  Now,  we're all different,  and some diets work for some and not for others,  but I can tell you this....I have been many body types over the last 15 or so years,  and no matter what my build had been at any given time,  this one has always worked for me.  Good luck,  hope you get where you want!!
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.
56327
First of all, having an extremely overactive metabolism is a double-edged sword. If you are trying to put on solid muscle and gain weight it can be extremely frustrating. This was also my problem for years until I began training correctly and eating correctly in conjunction with each other. I went on to win 3 state championships in weight lifting, win 5 bodybuilding titles, and became a trainer. The natural tendency when trying to put on weight, size and muscle is to train harder and more often like a madman. In actuality, you may need to train hard, but less. Keep your core muscle groups or strength exercises( bench, military press, squats, leg press, curls) to heavy weight but low reps. On each I would say no more than 1 med. warm up to 10, then 4 sets of 5 reps. The more reps you do the more aerobic it becomes, so don't over train! Secondly, don't try to overeat your way to weight gain. It is going to take you about 2000 EXTRA calories for 1 lb. of weight gain. If you are eating only 3 meals a day and trying to gorge yourself you will most likely be too full , miserable, and your body won't absorb most of it. You will be better served by eating 6 smaller meals about every 3 to 4 hours. You may want to suppliment your calories with a protein/weightgain shake product. The biggest key to gaining quality weight is your training and diet. Your local gym should be able to set you up with a quality CERTIFIED personal trainer. You would benefit tremendously in even one or two sessions. Everybody is different and it takes some figuring out, so don't be ambarrassed to ask for professional help. Once you do start putting on weight and making good gains, you'll be thankful for your fast metabolism, good luck, hope it helped, and keep asking questions.
337250
Honestly Dave, I struggled also. Weight trained yrs 13-44. You don't gain 10 lbs a year naturally. Spent lots of cash on protein and supplements. Made Joe Weider rich. In the end we are the fortunate ones. We never have to diet to be lean. It's the better of the two. I see guys at the gym every day asking what can they do to loose the weight. What a drag. I take my vitamins and have a good build. At 44 I'm 185 5'11 and have abs. Just keep working out to maintain strength cuts and confidence. Slim is the way to go. The big boys (Steriods) can gain all that muscle. But at what cost? Their health. Liver damage. Passed on to their children. You alter your genetic structure. Stay lean. You are not meant to be huge. It's Ok. It's actually better.
780368
If you aren't already, start weight training.  You should also supplement with protein, creatine, BCAAs, and L-glutamine. Eat plenty of complex carbs (veggies, oatmeal, whole-wheat). \n\nReduce your cardio if you're having trouble holding on to muscle mass.\n\nFeel free to contact me if you have more questions.
114603
Don't eat junk food (McDonalds, etc.) because it will poison you.  Bread and grains should work.  Also, you should exercise your legs (ride a bicycle, for example) to gain some muscles.
974515
Creatine, and eat lots of tuna straight from the can (if your able to)\nI try and eat 2 cans of tuna every other day, great protein, 0 fats, and 0 carbs.\nA multivitamin with minerals
450158
If you want to gain good weight (muscle) you need to seek the advice of someone who knows what there talking about, not people online that you dont know there back ground. Taking advice from any person that has responded to your question is not wise unless you know it is GOOD advice.\n\nA while ago I wanted to do the same thing (gain weight). So I was referred to a personal trainer who was also a nutritionist. He got me on a program for my body type and lifestyle and he also introduced me to some really good protein, vitamins and supplements (all 100% natural) to take to really help my muscles grow.\nYou could check out his website (I'll put it below), he has a "Contact Me" button where you can ask him any kind of questions to really define what you want to do.\n\nhttp://www.enivamembers.com/?id=brandon
1177891
Eat everything all the time! MICKY D'S DOES A GREAT JOB... maybe you simply have a fast metabolism.. go to a gnc and ask them
878632
ask an employee at your gym if they have any suggestions.\nalso, look up nutritionists in your area online
533181
do not take any growth hormones they really mess u up!!!! the only thing u should be taking is whey protein, casein protein at night, multivitamine (animalpac), flaxseed oil, and creatine ( drink more water though, it dehydrates u)....all of these things cobined with a good ass heavy lifting weight program and ur 5 to 6 meals a day and u will build quality muscles that will last u forever!!!!email me i u need anything else!!!
471813
Theres some new protein on the market muscle milk by cytomax and max milk by eas. they both give like 600 calories plus creatine. Im not sure abuot taking creatine at that age but if yoiu can, do it. And EAT alot, but eat good foods, high in protien. I wwas there. Im like 160 now. But I was only 125 when I joined the marines. came out weighing 145. Just proves that food and exorcise will do it. You need to eat 3500 more calories than you burn to gain a pound.