Tip Nut
Can anyone give me some good diet tips for gaining muscle mass?
What type of foods are good for building muscle?
Is milk any good? What about nuts?
Any good tips would be appreciated, if I do a google search it just comes up with loads of sites for protein shakes and creatine.
The main thing for gaining muscle is to be on a caloric surplus, i.e. eat more than you spend in a day. Most trainers advise around 500 extra calories. You can work it out by multiplying your weight in lbs by between 18-20. Thats how much you should aim to eat: lots. So I’m about 180 lbs, so need to eat between 3240 and 3600 calories depending on my activity levels. However, you need to be careful that your’e not going over that limit, or else you’ll put on too much fat.
By the way, it’s normal to put on a little fat on your mass gaining cycle. If you’re not on a cloric surplus, wou won’t grow as there’ll be no enery/food to make the muscles.
Then you of course need to eat the right type of food to maximise muscle-gain and minimise fat gains. Lots of protein, good fats (Omega 3′s and 6′s- e.g. in eggs, fish oils, etc), and complex carbs (ones that release energy slowly, e.g. vegges, wholemeal bread, etc, not like chocolates).
To get the 1g of protein per pound of bodyweight, I eat a lot of grilled chicken, tuna sandwiches, skimmed youghurts, etc. As you suggested milk is good protein as are eggs, but a lot of people like myself are lactose-intolerant, i.e. we can’t drink too much or else we get tummy problems. But if you’re ok with milk, one good and easy way to get lots of protein is to make your own shake. Get some skimmed milk, mix it with normal milk shake for flavour(e.g. ovaltine, or you can leave it out), then add some powdered skimmed milk powder ontop. By doing that you get loads of protein into one glass, and its real cheap.
However, you might want to buy the best protein form (if you can) which is whey. Proteins in milk are good, but they take a longer time to be released to your muscles. As for whey protein, it releases the quickest and so is ideal for post-workouts.
Main thing is to eat! I’m juust coming off a 5/6 week mass gain cycle, and have put on about 10 pounds (although sadly some of it is fat due to overeating). I’m planning to take the take the fat off next month or two, so will go on a calorie deficit (i.e. less calories than i put out).
I’ve tried explaining a lot in one answer, but its best to read up on the net! Hope I’ve helped!
Flyff Tips & Tricks – Nut Wheel
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