Nutrition for Muscle Building

[Jay Riehle]

Ok so now that I'm down to 198lbs I am looking to build on it. I've read scipt after script on the internet about what to eat & when but still can't seem to get a good answer about after supper. Some say nothing after 7pm which is what I've been following as of late. However some say to eat high protein amounts before bed to delay catabolism. I don't want to waste my workouts anymore & am pushing myself harder and harder each day & trying to intake about 200gr. of protein a day. Somedays I feel super strong & others a feel like a haven't even worked out at all. WHat is going on with my body?? lol thanks guys

[Deleted]

Beer and potatoe chips. In that order!!! Oh and not that light beer crap either!!!

[Deleted]

I can help, but I need more info. Call me if ur interested. I ll PM u my number.

[Bilal Kreidieh]

What kind of workouts do you do?

How old are you?

How long have you been lifting weights? (If at all)

Probably start with these and I'll write something up for you.

You basically need a minimum of 1.5 grs of protein per lb of bodyweight to pack on mass. Youare looking at 300 grams of protein on a daily basis. The body can only absorb so much in one meal, so you should try to divide 300 into a number of meals and try to get 50 grams per meal. That's 6 meals a day. Very doable. 2 of those meals can be 50 gram protein shakes with some berries and a bannan and skimmed milk. The rest should be composed primarily of egg whites, lean beef, lean steak, chicken breast, turkey breast, skimmed milk...you should also be taking ebough carbs. Stick to clean carbs. Sweet potatoes, yams, oats, nuts, etc...

I can give you a much more detailed analysis taylored to your body type, stats, experience with lifting weights etc if you run me through that info and what you day looks like.

[Jeff King]

Now that you're 198 are you trying to build your weight up or just be as strong as possible at 198? That's a lot more tendon/connective tissue training with partials and holds than traditional weight training. (That's a whole other topic.)

The after 7 pm thing is if you're trying to lose weight.

Gaining weight is you want to do some good protein like a shake before bed to use to rebuild yourself and recover from the training you do. But yeah you want 1.5 - 2g. of protein per pound if you're trying to gain and 2x as much in carbs.
If you're feeling not so strong 1 day then do up your carbs a bit. That should help there.
Also keep well hydrated esp. at this time of year while training/competing.

[Jay Riehle]

Thanks for the advice guys i appreciate it. After talking to Chris I realize I need to revamp my routine and my diet still has a few holes in it so to speak. Yes Iam trying to be an Ox @ 198lbs but it going to take time which is another one of my downfalls in working out too much and overtraining. Again thanks for the advice guys everytime I have a question I am always welcomed with open arms on here & for that I am indebted to you. Thanks a bunch

[Jay Riehle]

Oh and Guy, I don't drink anymore but how many Timmies double-doubles equal 1 Budweiser?

[Don Sample]

i have to go with Guy ! beer all the way LOL OLD MEN RULE !

[Stefan Straub]

Okay, if you people are still fooled by 1gr of protein for every pound of body weight... my god, read up more on what the human body can actually use upon intake... If not I hope you like sitting on the toilet..

But by all means, if your going to take anyone's info talk to Gobby, its rare to see that much compact muscle on an individual, especially one his size.

[John Milne]

Honestly Jay it does not have to be complicated. I'm sure you know what "clean" foods are. Stay away from Dairy Queen, McDonalds and have a good solid meal plan. I like beef, chicken, pork (sometimes), eggs, and of course whey protein. If you're getting fatter - eat less, if you aren't growing muscle - eat more.

I try no to eat too many carbs, but sometimes I do. They aren't the enemy but they can make you fatter than you want. Time of day when eating carbs can play a big role as well. I'm sure you've read what good carbs are and the ones to stay away from.

I suggest to start simple and build from there. Have a rough meal plan and as you nail it down feel free to fine tune it. First and foremost it needs to be something you can stick with. If it's too complicated it seems that the chance of failing on it is greater.

Protein and oatmeal are a fantastic start for the day as breakfast is very important. Protein and some carbs are important post workout as well, other than that, just eat as clean as you can.

Now that you're at or near your goal weight staying off over training will be more manageable. When in a caloric deficit its much easier to become over trained. Still, keep a close eye on it.

Conclusion : Keep it simple for now. Build on it as you go. It will be much easier that way, trust me.

[Deleted]

Jun 12, 2011 9:40:52 GMT -5 Stefan Straub said:

Okay, if you people are still fooled by 1gr of protein for every pound of body weight... my god, read up more on what the human body can actually use upon intake... If not I hope you like sitting on the toilet..

But by all means, if your going to take anyone's info talk to Gobby, its rare to see that much compact muscle on an individual, especially one his size.

Thanks Stef. And yes, 2 grams of protein per lb of bodyweight is overkill and can lead to longterm kidney issues. As an aw'er who uses weight training to support primary training, i intake .75 grams/lb.

[Bilal Kreidieh]

Jun 12, 2011 12:27:32 GMT -5 @chrisgobby said:

Jun 12, 2011 9:40:52 GMT -5 Stefan Straub said:

Okay, if you people are still fooled by 1gr of protein for every pound of body weight... my god, read up more on what the human body can actually use upon intake... If not I hope you like sitting on the toilet..

But by all means, if your going to take anyone's info talk to Gobby, its rare to see that much compact muscle on an individual, especially one his size.

Thanks Stef. And yes, 2 grams of protein per lb of bodyweight is overkill and can lead to longterm kidney issues. As an aw'er who uses weight training to support primary training, i intake .75 grams/lb.

that may work for you because you have years and years of training under your belt, but it will work for very few people. Anything short of 1-1.5 grams of protein per lb of bodyweight is too little.

I've been lifting weights for a long time and I used to train athletes - weight lifters to be precise. That's way too little protein.

[Bilal Kreidieh]

Jun 12, 2011 9:40:52 GMT -5 Stefan Straub said:

Okay, if you people are still fooled by 1gr of protein for every pound of body weight... my god, read up more on what the human body can actually use upon intake... If not I hope you like sitting on the toilet..

But by all means, if your going to take anyone's info talk to Gobby, its rare to see that much compact muscle on an individual, especially one his size.

dude, what are you talking about? lol...you can take 60 grams of protein per meal, EASILY.

Plus, there are bodybuilders that are shorter than Chris walking around at 200 lbs + lean...Chris is not a big guy, no offense to Chris, he looks good, but he's not big....probably because he does less than one gram of protein per lb of body weight

It's really very simple. You want to be 300 lbs, you have to gradually work your way to consuming as mush protein as a 300 lb guy consumes...gradually, but it has to happen. It's that simple. People are different yes, but more protein = more muscle.

If you take that liuttle protein, chances are you are overtraining because you are burning way more than you are consuming.

[Deleted]

Incorrect Bilal. The 250lb+ pro b builder can possibly assimilate 60g per sitting. However short of that, 30g/per is as much as the body wants to handle. The exception is directly after training and upon waking where 45-50g can be absorbed (due to depletion).
"eat 300g of protein if u wanna be as big as a 300lber". It's this type of advice that will leave a guy on a dialysis machine at age of 50 (due to lack of kidney function).

Bilal, in my early 20's I weighed 230lbs (15%). Benched 460, cheat curled 245... And protein intake was no more than 1g/lb. There are many other (natural) variables to acheiving size and strength than overloading crazy amounts of protein.

[Bilal Kreidieh]

Jun 13, 2011 13:57:59 GMT -5 @chrisgobby said:

Incorrect Bilal. The 250lb+ pro b builder can possibly assimilate 60g per sitting. However short of that, 30g/per is as much as the body wants to handle. The exception is directly after training and upon waking where 45-50g can be absorbed (due to depletion).
"eat 300g of protein if u wanna be as big as a 300lber". It's this type of advice that will leave a guy on a dialysis machine at age of 50 (due to lack of kidney function).

Bilal, in my early 20's I weighed 230lbs (15%). Benched 460, cheat curled 245... And protein intake was no more than 1g/lb. There are many other (natural) variables to acheiving size and strength than overloading crazy amounts of protein.

I have to disagree dude. Old school of thought - 30 grams of protein is what you can consume, in the times when Arnold was the biggest dude out there. Times have changed. Discvoeries made in that field and people came out and said you can consume almost double if you are healthy and gradually work your body to doing so. When I bulk, I barely change my carb intake, just take a lot more protein and I get much bigger. My liver values, enzymes and kidney values are on par. Yes, it may stress the liver a little bit, but advil stresses th eliver way more than protein intake..so do most pain killers and medicine, but you take em anyways to get better....same thing with protein.

When you where walking around at 230 lbs at your height, you were taking other "things" to get that big...naturally, with less than one gram of protein is impossible unless you are a genetic freak...no offense. I know as much about this subject as anyone on this board knows about arm wrestling.