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Best Workout for Men Over 50

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Questions and Answers

50 year old men workout programs?

Posted by rodney s
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Try the Lil Jack workout Http://www.youtube.com/watch?v=TKCGe2Ezr…

What is the cost of these workout supplements?

How much would all this cost

Mega Men (dietary)
D4 Thermal Shock (dietary)
ALARM (pre workout)
Gold Standard 100% WHEY Cookies & Cream (Protein)

Posted by Dan M
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Mega Men: $30
D4 Thermal Shock: $40
ALARM: $50
Gold Standard 100% WHEY: $30

These are about prices

About $150 in total.

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Weight Gain After Age 50

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Questions and Answers

Anyone else notice a 5-10 pounds weight gain at age 30?

I'm very athletic and have always been able to maintain my weight til now. I eat very healthy, chicken and seafood only and plenty of veges, very little bread. I also exercise at least 30 to 45 minutes every day. This doesn't count playing outside with my 2 year old and taking him for walks. It seems that no matter what I do the 5 pounds won't go anywhere. Is this just age kicking in? I've gone up a size in my jeans because I'm only 5'2" and any of you that are short know that 5 pounds is another pant size. Any thing I can do to stop this or is this just life? Anyone else experience this?

Posted by Me
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Oh, the perils of aging. But it's that or death so we learn to cope. I am 50 now and noticed in my 30s that things changed. I was thin and then seemingly in one day my pants were tight! I do think that we become more "dense" as we hit our 30s, even if not fat. It may sound crazy but it seems to me that our bones and bodies just become heavier. I don't know…is this the supreme age or something? Anybody else notice this? Then after reaching that peak, we slow down, age, lose muscle mass, etc. And then become squishier. So yes, it seems we do put on weight for no good reason. You can stop it, I suppose, if you are willing to work SUPER DOOPER hard, but it seems like you're already doing that. Just don't let yourself go completely down the tubes. Accept that you will likely become different than you were but be the best you can be for your age. By the way, these are all just my thoughts and observations…nothing more. One could go into all the discussions regarding changing hormones, etc. But I won't.

What is water weight?

Wats water weight gain??? Is that when u drink ur 8 glasses a day and it stays with u or what???im confused.

Posted by xlovexhatex16x
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Water weight gain is referring to the water imbalance a woman experiences just prior to her period….. Then looses it during her cycle,,,,,, then sometime before her 27 day cycle is due again, she will gain it back….. Its a re-occuring cycle…
It's only until she reaches the age of 50 or has under gone a hysterectomy, that the water weight gain changes….. HENCE the term "Menopause" !! When she reaches this age, she no longer pocesses that water,,,, so she cannot gain it. She can, however, gain weight,,,, just not in water … !!!! And they often do….. Not all the time…..and not with every woman.

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Creatine for Women Over 50

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Questions and Answers

Whey protein shake meal replacement?

I am a young woman looking to cut some calories. I'd like to do a meal replacement shake for breakfast but I am lost as to what whey protein powder I should use being a woman that aids in weight loss.

Posted by Samantha
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Clean,simple whey powder.Without any added substances like creatine or nitric acid.
Better buy it off a drugstore rather than from a bodybuilding store.
Make sure you eat veggies to get the vitamins you miss by replacing your breakfast with protein powder,and stay away from mixed whey powder (50% protein 50% carbs)

Are there any harmful effects from creatine?

I used to take it but i stopped because i became dehydrated and i had to drink a ridiculous amount of water to stay hydrated during workouts and practice. I want to know the pros and cons…

Posted by JG
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What is creatine?

Creatine (also known as alpha-methylguanidinoacetic acid) is perhaps the most popular supplement for improving athletic performance and increasing muscle mass. It also has more scientific support for its use than any other non-hormonal performance enhancing supplement on the market. It is popular among all types of athletes, including amateurs and professionals, teenagers and adults, and men and women.

Creatine, which was first identified in 1832, is an amino acid derivative that occurs naturally in the body. It can be found in the brain, eye, kidney, and testes, but over 95% of the creatine in the body is found in skeletal muscle. It can be obtained through dietary sources and also synthesized within the body from the substrate guanidinoacetate via the enzyme S-adenosyl methionine (SAMe). Guanadinoacetate is derived from the amino acids arginine and glycine. This process primarily occurs in the kidney and liver.

Dietary sources high in creatine include herring, salmon, tuna, beef, and other foods. The combination of dietary creatine and creatine synthesized in the body usually results in the consumption/production of two grams of creatine daily, which is approximately the same rate at which creatine is degraded. Although significant quantities of creatine can be consumed through the diet, the amount is still generally small compared to the intake that can be achieved with supplemental creatine.

Since the early 90's, creatine has been extensively studied for the purpose of improving athletic performance, primarily for high-intensity, short-duration exercise (such as weight lifting and sprinting). There is consistent and overwhelming evidence for a benefit. In addition to research evaluating the effectiveness of creatine in improving athletic performance for a wide variety of types of exercise, research has also begun to evaluate possible benefits in treating muscular, neurological, and cardiovascular diseases.

Despite what some people might tell you, there is NO scientfic evidence of creatine ever harming ones kidneys or liver. None, whatsoever. I'm also a new taker of creatine. If you want to take creatine you have to do your research. It's very key to keep hydrated and not to overload or something bad may happen.

How and when should creatine be taken?

Creatine usually comes in powder form. Although capsules are available, they are significantly more expensive and most prefer powder. Creatine can be mixed in most drinks. During loading, it is customary to divide the creatine into 3-4 doses spread throughout the day (3 doses of 10 g or 4 doses of 5 g). During maintenance, 1-2 doses daily (usually of 5 g each) are used. Taking one of the doses pre-exercise on exercise days is recommended. Also, if some meals contain more carbohydrates than others, creatine should be taken with the high carbohydrate meals.

What dosage should be used? Is a loading phase necessary?

"Loading" refers to the practice of taking larger than normal doses for the first few days of supplementation to maximize muscle creatine stores as quickly as possible. This is followed by a maintenance phase, during which a smaller dose is taken daily to maintain the high levels of creatine.

Loading is not necessary, but it is beneficial. In one study, a maintenance dose (3 g/day) took thirty days to maximize creatine stores. On the other hand, a loading dose (20 g/day) maximized muscle creatine levels in only two days. Normal maintenance doses fall in the 3-5 g range (2 g has been found to be insufficient), although some take as much as 10 g, while 20-30 g (usually 20 g) is used for loading. Some sources recommend a loading phase of 6-7 days, but this appears to be unnecessary. Given that stores are maximized after two days of loading, 2-3 days should be sufficient. One study indicated that resistance training athletes can utilize around 50 mg/kg daily of creatine. A maintenance dose of 5-10 g daily is recommended to ensure that enough is being taken. Taking more than this for maintenance is generally a waste of creatine.

CAN ANY ONE HELP? Whey protein and creatine?

I just bought body fortress high performance creatine and body fortress whey protein. Can somone tell me when do i take these before or after a workout. I know with the creatine i have got to drink 4 servings daily for the first 5 days witch is loading.but can u take these at the same time. And how many times a day with the protein. Thank you
thank you for you'r answers so far but it tells me to take the creatine 4 times a day. So what times should i take it .
Hi i started taking the creatine today i got the grape flavour but it don't taste that nice any sugestions what i could have with it
hi i finished the loading phase yesterday now im onto phase 2 maintenance it says drink 1-2 times a day for 11weeks. I was just wondering when i should take it as in the loading phase i tooke it 1 houre before workout and after then later in the day and just before bed. As ive got to take it just once or twice now when should i take it. Plz could you answer asap as im on phase 2 now and dont wanna mess up thank you.

Posted by lee quinn
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Don't waste your money, eat your protein, it tastes much better than shakes
Too much protein could actually harm your body, says protein expert Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans' Administration Medical Center and nutrition lecturer at Stanford University.
The amount of protein you require depends on your weight and your daily caloric intake. Most Americans consume more than enough protein in their daily diets. A few specific groups of people are at risk for being protein-deficient, including elderly women and people with illnesses or eating disorders. A protein deficiency is defined as eating 50% to 75% of the recommended amount of daily protein, Butterfield explains.

Ideally, you should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. So if you weigh 170 pounds, you need about 61 grams of protein each day.

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Muscle Growth After 50

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Questions and Answers

How fast muscle builds?

How fast does it take for a Endomorph to build muscle. Just on average. I'm a girl, 5'2" and 118. And Please don't talk about the right foods and aerobics. I already know that stuff.

Posted by Teger
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It's about how much muscle can you build and the answer isn't just so straight forward or simple.

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

"You cannot calculate your actual muscle gain, short of having a biopsy." – Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here's just a short list of the things that can influence your muscle growth:

holidays
injuries
illness
nutrition
training
sleep
medications
complications called "life"
and more…

By the way…

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. Studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a "solid" build gained more muscle than men with a "slender" build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is…

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you've been training, the slower your gains will be. Somebody like me who's been training for 17 years will gain less muscle mass than a new trainer who's just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female's ability to build muscle so my best guess is about half of the male studies but I can't prove that as there's no research to fall back on. Let's face it…

How much muscle can I gain is not a linear approach. You won't keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it's not going to be the same number week after week or year after year.

Over the course of a year, it's rare for people to add more than 25 lbs of muscle but it's very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that's why…

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it's not a linear process and it can't realistically be determined short of a biopsy.

"A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle." – Christin Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly…

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you're dedicated and consistent in your efforts, you will not be disappointed.

Marc David, NGA-CPT
Author of "NoBull Bodybuilding"
Http://www.nobullbodybuilding.com

Need to gain muscle,please help?

Hello guys, i am 17 years old and weight about 130 pounds height 5'7", i possibly work out 5 days a week for an hour, my body is ripped but i want to get bigger and i don't mind taking supplement i prefer healthy ones so i don't screw up my health. Basically i want to set a specific diet, i eat a lot but thats not helping :( please help.

Posted by lasleid
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For muscle growth alone, say you want to work out your biceps,
what you do is you find a weight you can hardly lift. Say you can hardly lift a 50 pounder with one hand, do 1 set of 10 reps, youre done, switch arms, and do the same thing, but brace youself, you can go over that, and do 2 or 3 sets (i dont reccomend more) also your arms will be sore for days after.
You can do that to any muscle in your body!

How long till I see drastic muscle growth?

I lost 50 pounds, it took me 4 months and I've been lifting weights hard fOr 6 months after the loss I can see good muscle growth but was wondering how long till I see
a drastic change in muscle growth. I lift 4 days a week anywhere between 45 minutes to 2hrs depending on what I'm working out. And I also watch what I eat.

Posted by tim b
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You are not going to see dramatic muscle growth, slow and steady is the only way without putting your health at risk buy using steroids or HGH.

Keep going with what you are doing and don't look for shortcuts.

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How Many Calories to Gain Muscle

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Questions and Answers

How many calories am i going to need to gain muscle?

Im 5ft 9 , 9 stone 13 , and im 15 ive been ating roughly 1700 calroies a day for 3 months and ive gone from 12 stone to my current weight I've lost a lot of fat but still need to loose some but its mainly on my stomach thighs and hips , so once I've lost a bit of weight how many calories do i need to build muscle i go to the gym 4-5 times a week and i do a 45min paper round up hill on my bike so how many calories would i need to build muscle , and how quickly do i increase it?
Im male.

Posted by cameron
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To gain weight (muscle,, some of it will b fat but most of it will be muscle,, it's impossible to gain muscle without gaining a little bit of fat,) you will need to eat about 2750 calories a day to gain 1lb a week.

How much calories to gain muscle?

Hello, I'm 5'5'', 128lbs. I want to gain some muscle. I workout 7days a week. Does anyone know how much calories I need to take on a daily basis to gain muscle?

Posted by clarendon
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You want to gain muscle… I'll just give you advice on that since there is no answer to your initial question…

1. Safety (be safe)
2. Take in more Calories than you burn (for weight gain (most will be muscle if you do the correct exercises))
3. Don't work out 7 days a week. You may think lifting more weight and working out more often would lead to more muscle but it doesn't. You need to take days off for your body to properly heal so that it rebuilds itself. I'd suggest working out 5 days a week at most.
4. Have a diet comprised of about 40% carbs, 35% protein, 25% fat and eat more complex carbohydrates (not white bread and processed foods)
5. Get a workout buddy and look online for muscle building exercises/plans. Don't believe anything that tells you you'll gain this much weight or you'll be able to do this, etc. Just make your muscles sore from appropriate exercises and learn as you go.
6. Do not buy sports supplements. They plain and simple are not to be trusted (with respect to your money and health)

HElp. How many calories should i consme to gain muscle?

So right now im 135 pounds, 17 years old and working out. I eat 2800 calories a day. Is this enough to gain muscle or should i eat more. If I need to eat more, about how much calories should i be eating.

Posted by Tim
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Calories are a unit of energy and fat is stored energy which can be "burned" (metabolized) to create heat and fuel for your body. Protein is the essence of muscle and other body tissues so people who are concerned with building muscle are also concerned with protein. However, fat is not about building muscle and does nothing to contribute to or detract from muscle building in a normal person under normal circumstances. Therefor, few people are concerned with how many calories they eat to build muscle. Instead they are concerned with how many grams of protein they consume.

You can build muscle while turning into a behemoth fatty or while shredding yourself on a low cal diet. What will make the difference is how much protein you are providing yourself in the form of essential amino acids. You, for example, should make sure you get about 60-100 gms of protein daily…about 2-3 chicken breasts worth. And you should get it from dairy, meat, and other natural foods and not some refined supplement.

So, the answer to your question is, it doesn't matter how many calories you consume as long as it's enough to provide the protein your body requires and that depends on what you eat…not some arbitrary, random, or magic number of calories.

Good luck and good health!!

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Foods to Help You Gain Weight

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Questions and Answers

Healthy foods that would help me gain weight?

I'm really skinny and i need to gain weight. Can anyone recommend to me what to eat?
Well i'm doing martial arts and i want to become a bouncer so… I'm not sure if junk food would work for me :/

Posted by SenShiS
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Probably healthy food isnt really a thing that will make u gain weight and why healthy food?just eat junk food like chocolates,chips they r tasty and they will quickly make u gain weight!!

Foods to gain weight?

I'm a 16 teenage girl. 5'2 tall. My weight is 38kg. The highest weight I reached so far was 40kg. I'm really uncomfortable about my body. Can you suggest me some high calorie foods for me to gain weight? Any tips? List some high calorie foods for me? Fast food? FYI, I don't eat sea food. How many calories should I eat to gain weight? Thank you. : )

Posted by UNKNOWN
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To gain weight you need to eat 2000-2500 calories a day. 2000 is said to be a normal amount for a girl your age to eat, but experience has taught me that bodies work very differently! Play around between these numbers and see how it goes.

Avoid fast food. You don't have to be unhealthy to gain weight! :) You need to eat foods high in good, healthy fats and make sure you eat a lot of good wholegrain foods.

A good diet plan will involve 3 meals and 3 snacks. I will give you some ideas below…

Breakfast: Either…
-Two pieces of brown bread with peanut butter and a glass of juice or milk
-A bowl of porridge with a glass of juice and some fruit
-A bowl of wholegrain cereal with a small fruit salad and yogurt
-Scrambled eggs of brown toast and a piece of fruit
-Beans on toast and a piece of fruit

Lunch: (Either)
-A brown bread sandwich with your favorite filling, a yogurt and fruit.
-A jacket potato with your favorite filling, a small fruit salad
-A bowl of soup with two bits of brown bread and a piece of fruit

Dinner: Anything goes! Just take a larger portion of what your family cooks. If they don't cook, then things like pasta with sauce and salad, rice and meat, potato's…

Just make sure to get complex, good carbs in at every meal.

Snacks, 3 a day: Nuts, seeds, dried fruit and fruit, cereal bars, crackers with cheese, yoghurt's, vegetable soups, vegetable sticks and a full fat dip like sour cream and chive or hummus.

Foods that are extra good and full of healthy fats are…avocado, nuts, seeds, full fat dairy products like cheese and yogurt, fatty fish like tuna etc.

If you want to really push yourself, have a glass of milk or a small carton of milkshake before bed. Good luck!

Best foods for gaining weight?

Looking to gain some weight. Currently 5'8 and 153 pounds, looking to get up to 180. What are the best foods to eat before bed to pack on the pounds?

Posted by Bobette Bobbington
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To gain weight you need to combine protein foods with starchy carbohydrates as indicated below.

Good weight gaining combinations are bread, cereals, pasta, rice, potatoes or sweet potatoes combined with meat, poultry, eggs, cheese, nuts or sea food.

Peanut butter sandwiches and cheese sandwiches are good weight gaining combinations.

The protein in the above combinations will help to gain extra muscles.

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Protein Drinks to Build Muscle

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Questions and Answers

Looking to build muscle with the aid of protein drink?

I'm not lifting weights right now. I do about 30 to 60 in cardio 6 days a week. I'm 5'2" and weigh 112. Will useing protein drink 2 to 3 times a week help in building muscle with little to no weight lifting?

Posted by DD.
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You need to lift weights if you want to build muscle. Just having a protein drink, taking creatine or even steroids will not add muscle if you don't lift weights.

Does drinking protein shakes really help you to build muscle?

Is it better to drink them before or after work out.

Posted by james
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Protein is key to building muscle, so of course they do. But, it's more important to make sure you get a lot of protein from your everyday meals instead of focusing on the powder. The shakes are only meant to be a supplement if you really struggle to meet your daily protein requirement.

There is no best time to take it, many claim after, and I also prefer after workout, but you have to be ingesting protein several times a day anyways.

Best protein drinks for muscle building?

Hey, basically long story short i'm a (straight) male dancer who is fairly skinny, just starting out on grades and doing these fitness classes, i have nearly nailed the splits and i need more arm muscle and shoulder muscle as i was unable to keep up with the girls doing pressups (which was REALLY embarressing, but it was funny, i just laughed it off with everyone). I think i did 15 pressups, had a 5 second break, did 15 more, then that was it, my arms literally couldn't lift me up after about 4 more.

Im about to go down to sainsburys and wondering whether they had any protein medicine, shakes, drinks – anything really that will help me, any suggestions for a newcomer thanks?

(Also a side question for you dancers, does having a lot of arm, chest and shoulder muscle hinder you from doing more leg based stretches ie the splits? Or does it not affect it at all? Thanks!)

Posted by Mark Smith
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Best and cheapest protein is milk powder.

Bit more expensive is pure egg white protein.

I drink a mix (ready made of milk & egg white protein) its cheap and the best you can get. You may be aware that ALL proteins are judged against egg white protein (which is considered to be a universal standard).

Stay away form the fancy bodybuilding proteins with all sorts of rubbish added: your body does not need it. This is made especially for the dim and slow minded bodybuilder types…

Best wishes, RR.

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Healthy Foods to Gain Weight

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Questions and Answers

Will eating too much healthy food make you gain weight?

I eat really healthy and I have been now for like 4 years. Im 18 years old and I lift and workout everyday. I usually eat MIni Wheats in the morning, with some crackers and a cheese sandwich for lunch (fiber whole wheat bread), a granola bar, and a regular meal with veggies for dinner. After dinner, I have yogurt, oatmeal and fruit as a night snack (10 PM) Every time I look on the scale, it seems that I gain pounds just like that. I eat average no more than 2000 calories usually a day and I am very active. Some days, I eat 1800 then others 2200 calories. Can a healthy- eating person(male or female) gain as much weight as anyone else who eats junk?

Posted by
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Well if you are weighing yourself at night the scale will always be higher because you haven't (you know what) yet. But it may be your scale because normally if your eating the right foods and the right amount of foods and staying at least moderately active you shouldn't be gaining any weight. How tall are you? About 5"10 maybe? How much do you weigh? If your about 5"10 and 18 yrs old you should weigh approx. 170 pounds. And doing cardio for 30 minutes about 3x a week and lifting weights (resistance training, it should be somewhat difficult what your lifting) 3x a week for 45 minutes. Drinking wise you want to be drinking about 5-6 cups of water a day (ideally it is 8 but let's be real, who ever does that??)
As for your food and meal plan it appears that you know about the right foods to eat but try a day like this too, you may find a difference in your weight. Breakfast: two scrambled egg whites w/ 2oz of mozzarella cheese (the egg white are sold separately in the egg section at the store and 2oz is about 2 tbsp so measure 2 tbsp of shredded mozzarella cheese) and a fresh orange——-Snack: kashi go lean caramel roll bar (it has 190 calories, loads of protein and healthy carbohydrates) & vanilla boost——-Lunch: 2 slices of whole wheat bread w/ 8 slices of smoked turkey breast from the deli section (it is about 3 1/2oz) lightly spread light mayo on 1 side and mustard on the other side add 2 slices of tomatoes, 3 slices of lettuce and 10 baby carrot sticks, spoonful of hummus dip for the carrots, mini snack bag of corozonas chips (it is only 130 calories in 1 snack bag and 6 grams of fat)—–Snack: Cup of fresh cut up strawberries mixed w/ blueberries——-Dinner: microwave a cup of cooked California blend of veggies (cauliflower, broccoli and carrots) bake half piece (which is 3oz) of salmon seasoned w/ olive oil, lemon juice, parsley and a dash of salt and pepper, medium baked sweet potato w/ 1/2 tbsp I Can't Believe It's Not Butter & for dessert: a scoop of vanilla ice cream w/ small piece of homemade apple pie—-Snack: banana w/ tbsp of natural peanut butter.
B: 250 calories
S: 430 calories
L: 500 calories
S: 80 calories
D: 520 calories & Dessert: 240 calories
S: 210 calories
TOTAL: 2000 calories
You may want to add in 1 extra snack in the day because really you need about 2200 calories but if you want to drop a few then I'd eat what I suggested minus a snack- to add up to about 1600 calories. Good Luck & I hope this was helpful :)

What are some healthy foods I can eat to gain some weight?

I am 12 years old and I currently weigh 85 lbs. I feel just fine in my body except for my arms which are like tooth-picks. =(
How do I gain like 5 lbs. W/ eating healthy foods? No junk food diets or anything PLEASE! I just want to stay nice and healthy!
P.S. Plz don't answer saying "eww ur anorexic" because my metabolism is really fast. My mom(shes a doctor) told me.

Posted by meeny :P
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Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.

Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.

Protein powders and nutritional supplement drinks such as Ensure can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.

It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.

Dietary Supplements and Gaining Weight

A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.

Resistive Exercise To Gain Weight

Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.

Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.
Tools to Help You Gain Weight
Use these tips and tools to help gain weight:

* Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.
* Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
* You can also use an online program such as Calorie Count Plus to track your calorie intake, your exercise and your changes in weight. Calorie Count Plus has a large data base of nutrition information for almost any food you like to eat.
* Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
* Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
* Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
* Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
* Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.
* Design a weight training program with help from About.com's exercise site and our weight training site.

Healthy food and weight gain!?

Ok My husband and I eat TERRIBLY but we are both fairly trim (I have about 5 pds still to lose post baby, my husband is in excellent shape and his metabolism is insane) Anyway I have been feeding my oldest son Gerber Graduate meals and things like that to make sure he is getting all the nutrients he needs. But now it's time for table food and I felt I needed to start eating healthier! (you have to instill those habits in them young!!) So instead of any fries I bought carrot sticks and grilled chicken fingers. I even bought the sandwich meat from the deli and not the processed kind! I switched from white to wheat bread (whole). Instead of hamburgers I made my husband eat grilled tuna much to his dismay. It's only been a week but I have gained 3 pds!! How could this happen? I am still drinking all my water actually exercising MORE and I don't feel as if I am eating more?? Is this even possible?

Posted by me
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What a good mom! :thumbs up:

You're absolutely right that you have to start them young. If your kids grow up in a "healthy" home, they don't know any differently. This is how I raised my kids. They love vegetables for example, because that's what they know.

You can begin feeding your son minced chopped foods and wean from the Gerber Graduates. I made my own baby food from steamed adult food whirled in a mini-processor.

You may have gained from extra water weight due to carbs. Or maybe you've added a little extra fat (butter on bread) or a bit larger portions?

It's probably not fat, just fluid or undigested food. If you had been eating less fiber and are now eating more (whole wheat bread), the fiber acts as a "dam" in the colon. Keep eating high fiber food, maybe take a softener like Milk of Magnesia capsules and see if that helps.

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Foods to Eat to Build Muscle

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Questions and Answers

Best foods to eat when trying to build muscle?

I'm a small girl, 5"4 and 110 lbs. Been lifting for about a month now and there have been noticeable changes in my body that I really like. But i think where i'm really lacking is in my diet. What would you recommend me to eat to build more muscle and possibly get more energy so i can lift heavier? Thanks.

Posted by dizzyotaku17
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Everyone claims to have the end-all diet but most of the time it's just a fad. Especially at your young age, it's important to not obsess too much over what specific foods you are eating. Just eat a balanced diet that incorporates fruit, veggies, lean protein, dairy and grains. Meat is important, but don't be one of those people who assumes that because meat has protein, more meat must always be better and a pound of beef is a good dinner. It's not. The dudes who think that a pound of nothing but red meat at dinner are just as stupid and deluded as the vegans chewing on seaweed for dinner.

As long as you're eating a good balance of fruit and veggies, legumes, grains, lean meat, you don't really need to worry about your diet. I would recommend that you start eating a good pre-workout meal about 1-2 hours before you begin your workout. I recommend fruit and oatmeal. Personally, I make a shake with skim milk, a banana, 7 whole frozen strawberries, 1 cup of frozen blueberries, 1 cup quaker oats, and 23g of strawberry whey protein. If you want to actually heat oatmeal and eat it with some fruit and/or milk, then that's fine too. But oatmeal, fruit & milk is just a great way to give yourself a good helping of simple, fast-digesting carbs and some protein before your workout. Also remember those portions I just listed are for me and I'm a grown man so you would want to cut them in half or maybe even less than that.

Also, if you're not drinking a protein shake after your workouts (you probably don't need to) then consider a cup of milk. Best of luck to you. Always love to hear from a woman who is enjoying the weights. I feel like there are way too many who are afraid to lift because they think it will make them bulky or see it as something for men only.

What foods should I eat to build muscle?

I am 15 and recently started lifting and I have my own custom workout

The problem is I don't know which foods I am supposed to eat. I know meat and chicken, but when I am home alone I can't cook those typos of foods, so foods that are easy to cook or microwavable/toastable would be cool if there was any.

Thanks in advance!!

Posted by Exodious
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Brown Basmati Rice
Quinoa
Rolled Oats
Sweet Potato
Wholemeal Rye Bread
Wholemeal Spaghetti

Don't skip breakfast.
Eat healthy fats Like
Olive, peanut, sunflower, canola, and avocado oils.
Fish.
Nuts.
Flaxseed and pumpkin seeds.
Soy products such as tofu or soymilk.

Drink plenty of water. Dehydration can mean poor muscle recovery, so make sure you drink lots of water throughout the day. Sip on water throughout your workout. Studies suggest you'd have to drink 30 or 40 glasses of water in a short amount of time to suffer from a potentially fatal case.

Muscle Building Tips?

1 – What foods should i be eating? And how much?

2 – What sort of training should I be doing?

3 – How many times a week should I be training?

4 – Should I get protein powder? If so, please name some good ones.

5 – How long will it take til i start seeing results?

Posted by SWeezy
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1. Eat good food, eat a lot of it, when muscle building you should send your body into a surplus, this means eating above what you normally would. When you try to lose weight you eat less than you usually would. The more food the more your body has to build muscles.

2. The training depends on the muscles you want to build.

3. Work different muscle groups on different days.

4. Yes you should, whey protein is a good one, as i said before it isn't all about protein, carbohydrates also play a big role in building muscle. Eat big to get big. If you don't eat more than you need to your body will just use the food you are eating for energy instead of muscle growth. Surplus your body so it will have extra food which it can use for muscle.

5. It depends on your genetics and how hard you work, you can take pictures every month to track your progress.
Http://www.youtube.com/user/twinmusclewo…
Check these guys out.

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Eating to Gain Muscle Mass

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Questions and Answers

What kind of food should I eat to gain muscle mass?

I'm quite skinny, and would like to gain muscle mass in my arms, stomach and chest. What types of food would you suggest to eat for this, and also, what types of weights should I lift and what would be a good work out?

Posted by anw0229
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Eating to Gain Mass

This 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.

Dieting 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.

The 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.

High 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.

To 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.

You 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.

High Protein Foods
Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food
Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats
Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados

Sample Mass Diet

It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:

8am — Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm — Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm — Meal 3
6 oz. Chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm — Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

8pm — Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g of protein, 56g of carbs, 6g of fat

Http://www.skinnyguy.net

Gain muscle mass???

How do i gain some muscle mass over the summer and get bigger and more buff???

I cant hit the gym because im out of money…. I can play basketball over the summer

what are some exercises i can do at home….??
Can someone give me a plan with reps and everything thnx.

Posted by $hYpHy$ THIZZzzz
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Some people have a hard time with muscle gain. They may develop a good fitness workout routine, but still do not have the strength that they desire. Millions of frustrated individuals search tirelessly for the best workout routine for muscle gain, strength, and fitness. Diet, exercise, and supplements are popular methods used for muscle gain, strength, and fitness. Having a good sensible diet and a good fitness workout is the fastest way for muscle gain and strength. The body is stimulated with a balanced diet to build muscle tissue.

Increase your calories if you want to gain weight. Eat a lot of protein and fats to give your body the calories it needs to build muscle but be careful not to intake too many calories because then you will gain too much body fat.

Promote muscle gain by developing a fitness workout for strength by using heavy weights. Weight training is the best workout for strength, muscle gain, and fitness. Weight training will stimulate muscle growth and the increased caloric intake will provide the fuel your body will need to build muscle tissue. When building muscle tissue you are also gaining strength. If you do not eat the proper food while weight training, you will lose muscle instead of building it. Use free weight exercises in addition to lifting heavy weights to gain muscle quickly. Your body will quickly respond by building muscle.

You can force your body to gain weight and muscle when you eat the right foods and workout properly. The right way to gain muscle is to give your body the right fuel for the right muscle mass.

This is the best fitness workout routine for strength and muscle gain.

Should I keep eating cleanly when trying to gain muscle mass?

I'm a 15 year old guy
I'm 6ft tall and weigh in at around 140lb

Lately iv'e been trying to gain muscle mass by going to the gym
I understand that i need to be getting a lot of calories in,
My question is…should i continue eating cleanly (no junkfood/fastfood) in order to stay healthy or should I be more unhealthy in order to get the calories in?

Posted by david
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Just eat more high quality calories. The junk food will actually retard your progress. In the computer industry they say
"Junk In–Junk Out." That is the same way with your body. Feed it junk and you can expect junk results in return.

Note: another answerer says to gain fat whatever way you can so it can magically "turn into muscle."
Fat is fat and muscle is muscle. It is physiologically impossible for fat to turn into muscle. Fat is developed from overeating. Muscle is developed from utilizing the calories you take in to their fullest potential.

"Bulking Up" means adding fat as well as muscle then "cutting down" so that only the muscle remains.
Unless you are a serious bodybuilder it is best to add muscle only. Once a fat cell is created it can't be destroyed. It will always be waiting for you to feed it so it can grow again.

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