How to I diet to gain muscle, and how to maintain it?

[Viper]

I thought it'd be better to ask a tennis forum, rather than a bodybuilder forum, as they are mostly populated by people who lift as a hobby, or for competitions. Tennis players, on average, seems to be not as big as these guys


I have no problem with eating 500 calories over maintenance to gain muscle, or hitting the gym three times a week, but I really don't think I'd be able to (or want to) do some of the eating regiments that these types are on. I'll make a shake, but I don't think I could stand lean chicken, fish, and eggs every day. Can anyone give me some info on how flexible a diet can be (ie, can I splurge sometimes, make spaghetti, etc etc), or some ideas to mix it up?

Also, I'm not looking to make gigantic gains, as already mentioned. I'm pretty shrimpy (I've lost 70 lbs in the last three years, a lot of it from my shoulders, chest, and arms), but I think with a good workout method, and a good diet, I could get to a decent amount of muscle. So after that point, what do I do? Do I eat my maintenance amount of calories a day, and still do my workout, but without changing the weights much?


Thanks for the help in advance
Also, be free to point me in the direction of other sources if you think it'd be helpful.

 

[r2473]

Start by reading this:

http://www.weightrainer.net/training/rules.html

Move on to these other articles:

http://www.weightrainer.net/articles.html#Casey_Butt

Lyle's articles are good too:

http://www.bodyrecomposition.com/articles

 

[charliefedererer]

I thought it'd be better to ask a tennis forum, rather than a bodybuilder forum, as they are mostly populated by people who lift as a hobby, or for competitions. Tennis players, on average, seems to be not as big as these guys


I have no problem with eating 500 calories over maintenance to gain muscle, or hitting the gym three times a week, but I really don't think I'd be able to (or want to) do some of the eating regiments that these types are on. I'll make a shake, but I don't think I could stand lean chicken, fish, and eggs every day. Can anyone give me some info on how flexible a diet can be (ie, can I splurge sometimes, make spaghetti, etc etc), or some ideas to mix it up?

Also, I'm not looking to make gigantic gains, as already mentioned. I'm pretty shrimpy (I've lost 70 lbs in the last three years, a lot of it from my shoulders, chest, and arms), but I think with a good workout method, and a good diet, I could get to a decent amount of muscle. So after that point, what do I do? Do I eat my maintenance amount of calories a day, and still do my workout, but without changing the weights much?


Thanks for the help in advance
Also, be free to point me in the direction of other sources if you think it'd be helpful.

If you are not lifting big, there is no way you are making large amounts of new muscle that requires a lot more protein in your diet.

It sounds like at your current level having chocolate milk or a protein shake soon after your workout is all you might need to help replenish the muscles, and get them recovering. The rest of your needs likely are met by your current diet.

When you are lifting very heavy weights and making big strength and size gains, then you will need to significantly increase your protein/calorie intake.

But most of the early gains in strength are from improved neuromuscular coordination and recruitment of more of your existing muscle fibers rather than muscle hypertrophy.

Are you sure you are really ever going to progress to the level of needing a major increase in protein intake?

 

[TennisMaverick]

I thought it'd be better to ask a tennis forum, rather than a bodybuilder forum, as they are mostly populated by people who lift as a hobby, or for competitions. Tennis players, on average, seems to be not as big as these guys


I have no problem with eating 500 calories over maintenance to gain muscle, or hitting the gym three times a week, but I really don't think I'd be able to (or want to) do some of the eating regiments that these types are on. I'll make a shake, but I don't think I could stand lean chicken, fish, and eggs every day. Can anyone give me some info on how flexible a diet can be (ie, can I splurge sometimes, make spaghetti, etc etc), or some ideas to mix it up?

Also, I'm not looking to make gigantic gains, as already mentioned. I'm pretty shrimpy (I've lost 70 lbs in the last three years, a lot of it from my shoulders, chest, and arms), but I think with a good workout method, and a good diet, I could get to a decent amount of muscle. So after that point, what do I do? Do I eat my maintenance amount of calories a day, and still do my workout, but without changing the weights much?


Thanks for the help in advance
Also, be free to point me in the direction of other sources if you think it'd be helpful.

Just add one or two weight gainer shakes per day. One as your snack in-between meals or just before bed, and one right immediately after a workout.

 

[r2473]

If you are not lifting big, there is no way you are making large amounts of new muscle that requires a lot more protein in your diet.

It sounds like at your current level having chocolate milk or a protein shake soon after your workout is all you might need to help replenish the muscles, and get them recovering. The rest of your needs likely are met by your current diet.

When you are lifting very heavy weights and making big strength and size gains, then you will need to significantly increase your protein/calorie intake.

But most of the early gains in strength are from improved neuromuscular coordination and recruitment of more of your existing muscle fibers rather than muscle hypertrophy.

Are you sure you are really ever going to progress to the level of needing a major increase in protein intake?

I fully agree with Charlie.

 

[Viper]

If you are not lifting big, there is no way you are making large amounts of new muscle that requires a lot more protein in your diet.

It sounds like at your current level having chocolate milk or a protein shake soon after your workout is all you might need to help replenish the muscles, and get them recovering. The rest of your needs likely are met by your current diet.

When you are lifting very heavy weights and making big strength and size gains, then you will need to significantly increase your protein/calorie intake.

But most of the early gains in strength are from improved neuromuscular coordination and recruitment of more of your existing muscle fibers rather than muscle hypertrophy.

Are you sure you are really ever going to progress to the level of needing a major increase in protein intake?

Perhaps I'm not using the correct terminology. I would like to increase my overall muscle build, but I'm skeptical that I have to change my overall diet to just eggs and chicken due to a routine that's geared towards bodybuilders. I guess my question, is if there is a middle road option: can I increase my overall muscle mass and strength without having to change my diet completely? Surely everyone at the gym who has any amount of muscle isn't following a strict regiment that is geared towards people who lift as a hobby.

I'd like to be bigger, sure, and I'm sure that would require some big gains, but my goal isn't body builder.

It seems like a nutritious protein shake post-workout is the way to go though.

 

[r2473]

I still agree with Charlie.

And I'd still recommend reading "the rules" link in my post above so you have some idea what "building muscle" really means.

Then I'd recommend you get the idea of building muscle out of your head.

 

[GuyClinch]

Bodybuilders know what they are doing for the most part. Check out this study that just came out yesterday:

http://www.forbes.com/sites/larryhu...-effect-on-weight-gain-and-fat-and-lean-mass/

If you sit on your ass and eat more protein you will gain muscle mass. Truth. People don't want to hear this - they don't want to believe it but that's science for you. And if you try to lose weight and do this - you will lose less muscle.

Now you are much better off increasing your protein intake and lifting (of course) but there is alot to be said for a high protein diet IMHO.

Most sedentary people are going to benefit from increasing protein and fats and decreasing carbs if you want to have a nice look.

I do think the easy way to do this is time your workouts with a shake both before and after. The downside is that if you JUST do this and still eat like cereal for breakfast and pasta for dinner you will likely gain more fat that you would like. Some bodybuilders would call this 'bulking" - I call it a waste of time for recreational lifters. Non-pros should strive to maintain a fairly lean look year round.

So hence the dreaded eggs/chicken breast/brocolli regimen you will see out of good bodybuilders.