Muscle and Workouts 
 

Home

Beginners

Intermediate

Bodyparts

Fat Loss

Nutrition

Advanced

Top Tips

Gym Glossary

Links

 

 

 

 

                                                                                                                                  


FREE Muscle Building Workouts
Learn How To Reprogram Your "Muscle Software"
For Amazing Gains In Muscle Mass and Power!


Enter your first name and a valid email address
for instant access to the free workout routines.

Name:

Email:


Nutrition for Muscle Gain

 

Remember, to build muscle you must lift heavy weights, focus on compound movements and eat, a lot, and eat every three hours at least.

 

Protein : Eat a lot of it and at every meal.

Bodybuilders should aim for 1 gram of protein per pound of bodyweight.

 

Carbohydrates : To build muscle you need to eat carbohydrates, this is what gets used primarily when you're doing anything energy sapping.

 

Fat : Yes you need to consume fat to gain weight, for every two pounds you gain at least one third of that is fat there is no way to escape that unless your nutrition is measured in a lab. This doesn’t give you authority to eat as much fat as you like and from the wrong foods, 20% of your diet should be fat ( the good kind),  see below for the good fats and the bad fats.

 

 

Good Fats Bad Fats               
Olive oil Sweets
Sunflower oil cakes etc
Fish oil( e.g. cod) sugary snacks

 

BMI( Body Mass Index)

 

There is a formula in place that takes your age, height and weight to determine if a person is underweight or overweight or at optimal weight based on their height. Using the results of this formula one can easily determine how much calories to consume and how much cardio to perform.

 

Calculate your BMI (Body Mass Index) using the following formula;

 

BMI =   Weight (kg)                         Weight (lb)

              Height˛(m˛)      Or   703 x  Height˛ (in)

 

An over weight persons BMI would be above 25

A normal persons BMI would be from 18.5 - 25

An underweight persons BMI would be under 18.5

 

So for example if your BMI is 20

you need to consume approximately 500 extra calories per day to gain muscle,

30 % from protein

50% from carbohydrates and

20 % from fats

 

Here is a table outlining the average protein, carbohydrates, fat and calories in common food items.

The following items listed are the most important items for anyone hoping to keep a healthy body and are useful for those who wish to gain muscle, lose fat or just plain eat healthily.

 

All amounts given are per 100g/100ml

Item

Calories

kcal

Protein

(g)

Carbohydrate

(g)

Fat

(g)

Milk      

Skimmed

Semi-Skimmed

Whole    

 

32

45

65

 

3.2

3.2

3.2

 

5.0

5.0

5.0

 

0.1

1.5

4.0

Chicken

Boiled

Roasted

 

183

150

 

29.0

24.5

 

0.0

0.0

 

7.0

14.0

Beef 200 - 300 22  - 30 0.0 10 - 25
Pork Chops 225 32.2 0.0 10.8

Tuna-drained

Canned in Oil

Canned in Brine

 

189

100

 

27.0

23.6

 

0.0

0.0

 

9.1

0.6

Potatoes 75 2.0 17.5 0.1
Rice 140 2.5 31.2 1.2
Pasta 130 4.9 30 0.8
Olive Oil 900 0.0 0.0 99.9
Sunflower Oil 900 0.0 0.0 99.9
Cottage Cheese 99 14.0 2.0 4.0

 

Another important factor in gaining weight is suitable supplements, most importantly protein supplements. Visit your local gym, health food store or even shop online to find the best protein supplement for you.

The reason behind supplements is that its quite hard to consume enough protein per day on a busy schedule and if your aim is to gain muscle mass then you need to consume a lot of protein.

Aim for at least 2 helpings of protein supplement per day as well as eating regular meals throughout the day.

 

After you train in the gym, as soon as you can, EAT.

Eat protein, carbs and fat. If you cant find the time to eat after a workout, try a protein shake or a meal replacement shake to replenish the lost fluids and nutrients during training.


Click Here For Your Free Muscle Magazine

 

Questions, comments or feedback? Feel free to e-mail at:

info@muscleandworkouts.com

 

 


 

 

 

 


   

                                                             Home  |  Beginners  |  Intermediate  |  Bodyparts  |  Advanced  |  Fat Loss  |  Nutrition 

                                                                               |  Top Tips  |  Gym Glossary  |  Links

 

                                                                                                                                        Disclaimer

                                                                                                                The information contained in this website is for educational and recreation purposes only,

                                                                                    and is not intended as a substitute for the advice of a health care professional or doctor. Consult your physician or a licensed

                                                       medical professional for a detailed diagnosis of your particular medical problem. Muscleandworkouts.com assumes no responsibility for how this material is used

                                           and muscleandworkouts assumes no responsibility for injuries sustained using the information printed in this website. By opening the pages of this website you agree to the rules

                                       and conditions set out by this disclaimer. Note that muscleandworkouts updates its content frequently and, as some information may change, the information may become out of date.