Muscle building tips and tricks?

[Anonymous]

I'm new to diet tricks for working out.

What type of foods should you be eating and how often?

I've heard different things about carbohydrate foods vs fats etc which you need. That your body runs on carbohydrates, if you don't get enough then your body will take from your protein reserves (which are for the muscle building).

Can yot give an example diet that's effective

[Man4DaJoB]

it depends on your body and what do you want.

skinny :-
if you are a
skinny but you have played sports before so you have some muscle on and like 8-10% fat, you should bulk and by bulking you need to eat anything you want basically as much as you can you are cool to eat pizza but don't exaggerate you need to focus in your protein intake u need 1gram for every 1pound and consume carbs like mad also some fat is acceptable and needed.

if you are not atheletic and didn't do spors before i think you need to stretch more often, run fir awhile also some push ups, pull ups and sit ups so you prepare your body abit for the gym.

if you are already healthy and wan to gain some mass jusr focus on protein intake avoid fats and don't eat a lot of carb.

Good luck ;)

[Flex4Ever]

Explaining everything you need to know would take oh so long time, so I'll give you a few websites which contains good articles and videos so you can learn some of the stuff and try it out on yourself through trial and error (trial and error is the best way to find out how YOUR OWN body works, instead of doing what others tell you to do)
https://iifym.com/
https://www.t-nation.com/
https://www.bodybuilding.com/
https://www.youtube.com/user/twinmuscleworkout
https://www.youtube.com/user/PhysiquesOfGreatness
https://www.youtube.com/user/flexforall2
https://www.youtube.com/user/mattyfusaro
It might be a lot to get thrown in the face at once, but keep these sites in mind when you are seeking fitness/bodybuilding knowledge :)

[Tokana]

Therr are 3 things you'll need to do do in order to optimize muscle building. In order of most important to least important.

1. Nutrition

Caloric Surplus - your body as be in an anabolic state in order to facilitate muscle building. You'll need to take in more calories then you burn. You can figure out how many calories you'll need to take in using an online calculator. I'm on my phone an cannot link on. Do a google search to find out how many calories you'll need to take in. Its usually called a calorie counter. A good one will ask for your height/weight and activity level. Buy yourself an electronic scale ($20), weigh your food and track it using a fitness pal app on your phone.

To be continued...

[Tokana]

Protein Intake - It is highly advised that you take in at least 1 gram of protein per pound of body weight. Make sure to keep up with this. I know keep up with nutrition sucks but it must be done.

2. Weight lifting - In order to optimize muscle growth its highly advised that you lift somewhere in between 3 - 4 sets of 8 - 12 reps to encourage hypertrophy. I personally like to lift heavy and really push myself (Yes, I grunt, but Idk) I'm there to workout and push myself as hard as I can. Work on your weakest muscles first. For example, if you were to work Chest and Triceps, most people have a weak upper chest so its a good idea to do incline bench press or incline dumbbell bench press. You may want to look at the 'Weider principles,' which is a staple in bodybuilding. Push hard, and in the last set i suggest you push so hard that a spotter is needed. If you want to see my split check out Tokana on bodybuilding. com. I track my entire workouts there, if you need to see a typical

[Tokana]

routine that I do. Try to focus on compound movements such as Bench Press, Deadlifts and Squats. Lastly, make sure you work different muscle groups when you workout. For example, Chest/Tris Monday, Back and Bis Wed, Shoulders and Legs Friday. So that your muscles can get adequate rest.

3. Adequate Rest - Make sure to get at least 6 hours of sleep to allow your body to fully recover and to allow for muscle growth to be maximized. Your muscles don't grow while in the gym, they grow while you're resting. Sleep not only allows time for your muscles to grow but also gives you the energy for your next workout.

[Tokana]

how da fuq did I not get MHO,,, dude just throws a bunch of links around... bombaclaat.

[CourtJester]

What are you going for? Lean muscle or fat loss? Cause carbs intake doesn't matter if bulking but when cutting... carbs are key (eat less). Protein however are essential for both (bulking-making muscle, cutting-maintaning muscle). Soo... goals?