Eating to gain muscle not fat

  • Posted by a hidden member.
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    Apr 14, 2013 2:02 PM GMT
    I'm getting to the point in my workout plan, that I'm starting to put on some muscle, having burned off most of the fat I was hoping to.

    Does anyone know a good website where I can build an eating plan to gain muscle not fat?

    Should probably go see a sports nutritionist, if there is such a thing.

    Any sports nutitionists out there???

    Happy Sunday, guys - love this website.
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    Apr 14, 2013 8:07 PM GMT
    Well I can't recommend a meal plan but I can make a recommendation. I added zero fat Greek yoghurt and zero fat cottage cheese to my diet. Both are excellent sources of protein. Since you live nearby I'll suggest the Liberte Greek yoghurt - 15g protein per serving. It comes in a lot of different flavours but make sure you get the high protein kind. The mfg makes several varieties and the others will have more fat and less protein.
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    Apr 14, 2013 8:10 PM GMT
    Men's Health Magazine and website has many good suggestions and recipes. It's mostly about eating lots of protein - trainers suggest supplements, though, I personally don't like them.
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    Apr 14, 2013 8:29 PM GMT
    Thanks for the suggestions guys!
  • Fit_Couple

    Posts: 12

    Apr 14, 2013 9:47 PM GMT
    Same. Exact. Previous issue icon_smile.gif see my before and after pics.

    I did a Zone/ Paleo diet... Google it. Eating VERY "clean".

    Basically: lean protein, loads of veggies, some healthy fats at EVERY MEAL. Eat every 3 hours. Add protein shakes to simplify for a couple meals. NO processed foods. No refined carbs. No grains, really. That is the Paleo part. The Zone part is the every 3 hours and Zone will guide you to quantities.

    Paleo ingredients. Zone quantities/ "blocks", balance (how much of each group) and frequency.

    I lost lots of fat and now have defined abs (didn't think this was even possible for me). Also, HIIT training... We do crossfit for this. Has been very effective. I made the changes in 2 years. Lost the fat in first 6 months, then the muscle started coming on. Have fun!
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    Apr 14, 2013 10:06 PM GMT
    Fit couple made some excellent suggestions. I'm considering doing this whole paleo diet as well, I was off all carbs from grains, rice etc for 10 days and felt great.
    I think you just need to be eating constantly, eating clean, and load up on protein. I read a lit review on protein intake and the overall recommendation seems to be .75 grams of protein per pound of body weight per day, this will help maximize your muscle gains. I stay away from all supplements except whey protein, and I even get the natural kind but that's just me. I like this site for calorie recommendations http://www.acaloriecounter.com/building-muscle.php

    Btw Fage 0% Greek yogurt is the best stuff out there, tastes the best and tons of protein, i eat it every day.
  • barriehomeboy

    Posts: 2475

    Apr 14, 2013 11:31 PM GMT
    You've done an amazing job by yourself, so far. Stop looking for the most important advice in your life on the internet and go talk to your doctor. They can refer you to a nutrionist to get the diet right. You have to work out though, to get the muscley body. I'm older and have that body and a hot 24 year old bf. It's possible dude. Don't stop.
  • FlypinHigh

    Posts: 465

    Apr 15, 2013 12:49 AM GMT
    ignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com
  • Posted by a hidden member.
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    Apr 15, 2013 12:51 AM GMT
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com
    wow
  • He_Man

    Posts: 906

    Apr 15, 2013 12:59 AM GMT
    blueyedItalian said
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com
    wow


    I know, right? Like we all know that Bodybuilding.com is all about knowledge for knowledge's sake. They would never try to sell you any of their products to make a buck, even if there's no, or very little, support for the nutritional supplements that they are marketing and selling. They definitely don't have an invested interest in giving you free dietary knowledge.
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    Apr 15, 2013 1:17 AM GMT
    He_Man said
    blueyedItalian said
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com
    wow


    I know, right? Like we all know that Bodybuilding.com is all about knowledge for knowledge's sake. They would never try to sell you any of their products to make a buck, even if there's no, or very little, support for the nutritional supplements that they are marketing and selling. They definitely don't have an invested interest in giving you free dietary knowledge.
    not to mention the arrogance of him...
  • FlypinHigh

    Posts: 465

    Apr 15, 2013 1:37 AM GMT
    He_Man said
    blueyedItalian said
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com
    wow


    I know, right? Like we all know that Bodybuilding.com is all about knowledge for knowledge's sake. They would never try to sell you any of their products to make a buck, even if there's no, or very little, support for the nutritional supplements that they are marketing and selling. They definitely don't have an invested interest in giving you free dietary knowledge.


    I meant the nutrition section of the forums. It's members giving advice about food not supplements. So no, there is no vested interest and they have more experienced people who have a better idea what they are talking about. You don't have to go see a nutritionist or go on a fad diet to put on muscle. Most supplements are a waste of money. But if you were going to purchase supplements that is a good site to go to because they are cheaper than most other places and have a good selection.
  • Posted by a hidden member.
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    Apr 15, 2013 1:42 AM GMT
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com


    For the most part I'm gonna have to agree, bodybuilding.com IS a better source.
    I do think, however, that a lot of people here are capable of helping, just LOOK at them before you take their advice. If they look like your goal, or like someone who reaches their goals, then follow them. If they look like they eat pizza and chips all day, well that's that.
  • FlypinHigh

    Posts: 465

    Apr 15, 2013 1:50 AM GMT
    tanbod said
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com


    For the most part I'm gonna have to agree, bodybuilding.com IS a better source.
    I do think, however, that a lot of people here are capable of helping, just LOOK at them before you take their advice. If they look like your goal, or like someone who reaches their goals, then follow them. If they look like they eat pizza and chips all day, well that's that.


    I disagree. Some people get good results despite doing everything wrong. Bodybuilding.com have people that look the part and can explain the science behind their advice.
  • He_Man

    Posts: 906

    Apr 15, 2013 1:59 AM GMT
    tanbod said
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com


    For the most part I'm gonna have to agree, bodybuilding.com IS a better source.
    I do think, however, that a lot of people here are capable of helping, just LOOK at them before you take their advice. If they look like your goal, or like someone who reaches their goals, then follow them. If they look like they eat pizza and chips all day, well that's that.


    Just because you "look" like a bodybuilder doesn't mean that you know everything there is to know about bodybuilding, nutrition, exercise and dieting. It has always been said that when you are looking for a personal trainer, it's not always about what the guys or gals look like, but rather, what's in their heads and how many years of experience they have.

    My biochemistry and exercise physiologist professors in college didn't look anything like bodybuilders, but I would go to them any day for knowledge over going to my personal, bodybuilding friends, who eat burgers, pizza and grotesque amounts of foods because they take HGH, Insulin, AAS and other bodybuilding supplements. Knowledgeable sources don't have to be draped in 26" arms, 66" chest and weigh 300lbs. That falls under a fallacious appeal to authority.
  • Posted by a hidden member.
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    Apr 15, 2013 2:07 AM GMT
    You guys misunderstood what I was trying to say. There are a lot of guys in these forums that act as if they're bigger and better than everyone else because they read a book on nutrition. I'm sorry but if you don't look like you should be giving advice, then how would you be a good inspiration.
    Yes knowledge is a big part of it, but if they haven't put that knowledge to work themselves, then I think it'd be hard for them to convince me to do so.

    Also, notice how I said to look for someone with a similar goal OR who seems to have reached their own personal goals. I can ask a skinny trainer how to be a huge bodybuilder and he could help me better than an actual bodybuilder, because he has the knowledge-base to do so and will know how to keep me determined and give me tips. A person with only knowledge on macro/micronutrients, insulin levels and whatever else there is out there will not be enough. In that case might as well tell the guy to read a book, it'll be more accurate anyways.
  • Posted by a hidden member.
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    Apr 20, 2013 3:28 AM GMT
    I'm for the if it fits your macros school of thinking if muscle building is your primary goal. A lot of people make it so much more complicated than it has to be. 40% carbs and 40% protein with a slight calorie surplus and a solid training routine. You'll build muscle w/o gaining fat.
  • FlypinHigh

    Posts: 465

    Apr 22, 2013 2:43 AM GMT
    jr17 saidI'm for the if it fits your macros school of thinking if muscle building is your primary goal. A lot of people make it so much more complicated than it has to be. 40% carbs and 40% protein with a slight calorie surplus and a solid training routine. You'll build muscle w/o gaining fat.


    iifym doesn't go by percentages. And you are supposed to hit your protein and fat targets. The remainder goes to carbs or anything else.
  • Posted by a hidden member.
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    Apr 22, 2013 3:38 AM GMT
    FlypinHigh said
    jr17 saidI'm for the if it fits your macros school of thinking if muscle building is your primary goal. A lot of people make it so much more complicated than it has to be. 40% carbs and 40% protein with a slight calorie surplus and a solid training routine. You'll build muscle w/o gaining fat.


    iifym doesn't go by percentages. And you are supposed to hit your protein and fat targets. The remainder goes to carbs or anything else.

    I know. I was just oversimplifying it to get my point across. The point of the matter is that if he gets an adequate amount of protein and an adequate amount of carbs while being in a caloric surplus he's going to see results. His macros don't have to be perfect especially if he's a newb.
  • Posted by a hidden member.
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    Apr 22, 2013 3:58 AM GMT
    FlypinHigh saidignore the majority of the advice you receive here and go to the nutrition section at bodybuilding.com


    this
  • Posted by a hidden member.
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    Apr 25, 2013 2:07 AM GMT
    YVRguy saidWell I can't recommend a meal plan but I can make a recommendation. I added zero fat Greek yoghurt and zero fat cottage cheese to my diet. Both are excellent sources of protein. Since you live nearby I'll suggest the Liberte Greek yoghurt - 15g protein per serving. It comes in a lot of different flavours but make sure you get the high protein kind. The mfg makes several varieties and the others will have more fat and less protein.


    Yuck!