what to eat

trepasers

after starting up with the gym....I am already thin enough.doing some weights and swimming each day.I would like to bulk up another bit on the arms. Just wondering what should I be eating

EileenG

You can't bulk just on arms, you have to bulk all over, same as someone who is trying to lose weight.

In fact, there is a couple of interesting studies that show that people who do heavy squats and no arm work at all, still gain muscle mass on their arms, because the testostrone spike from the squats affects all muscles.

As for food, I'd go for a whey and glucose and milk shake after the gym. That should give your body the building blocks for building decent muscle mass.

In your other meals, make sure you are getting a serving of quality protein at each meal, and combine it with a good quality carb for an anabolic effect.

Gummy Panda

As Eileen says, it'll come down to diet and overall training.

Oats are always a good option for bulk. Some blended oats in whey and peanut butter shake is good. Easy extra calories.

Just don't get caught up in supplement industry hype and end up with a weight gainer made of simple sugars.

trepasers

Gummy Panda wrote: »

As Eileen says, it'll come down to diet and overall training.

Oats are always a good option for bulk. Some blended oats in whey and peanut butter shake is good. Easy extra calories.

Just don't get caught up in supplement industry hype and end up with a weight gainer made of simple sugars.

Cheers for the reply...Ya was hoping to stay away from the supplements if at all possible..

CIARAN_BOYLE

trepasers wrote: »

Cheers for the reply...Ya was hoping to stay away from the supplements if at all possible..

Post your diet and someone will post suggestions to improve its not a matter of what you eat cause if someone designed a diet for you would you follow it? Probably not but if someone said your diet is decent add in x or take out y it is likely to be followed and do well for you

trepasers

CIARAN_BOYLE wrote: »

Post your diet and someone will post suggestions to improve its not a matter of what you eat cause if someone designed a diet for you would you follow it? Probably not but if someone said your diet is decent add in x or take out y it is likely to be followed and do well for you

True enough

Well Breakfast consists of either 2 wheetabix or a bowl of porridge
Then a sandwich and a bit of fruit for lunch.
Dinner varies from steak to fish
And then maybe another sandwich in the evening..it all depends on the day.

I try to do an hour in the gym (30 mins rowing etc 30 mins weights)
and half an hour of swimming

EileenG

Chuck an egg or two into your breakfast. Or you could try some protein and oat pancakes, the recipes are floating about on Boards.

What is in your sandwich at lunch?

What do you eat with your steak or fish in the evening?

trepasers

Normally its a ham or chicken sandwich if im lucky...with the hours in college sometimes I only manage a Muller rice and piece of fruit..

EileenG

Plan your food. Don't get stuck with Muller Rice, because you know they are crap, right? Carry food with you, they'll be cheaper and better.

trepasers

true enough...going to have to rty something different

Elohim

If ya don't want to use supplements just eat plenty of eggs and chicken.

I have 2 eggs for breakfast, chicken for lunch and dinner most days. Just use different spices to change it up.

Then as snacks: pancakes with loads of cottage cheese.
Greek yogurt with fresh fruit.

Protein heavy diet right there with pancakes to keep me happy.

trepasers

Pancakes:D....with cottage cheese does it have to be cottage cheese...what about easy singles;)

EileenG

Easy Singles are crap. If you want cheese, eat cheddar or some other real cheese.

trepasers

anything thats nice is usually crap...will try that cheers !!

Elohim

trepasers wrote: »

Pancakes:D....with cottage cheese does it have to be cottage cheese...what about easy singles;)

Yes it has to be cottage cheese (look at the protein levels in it). Ya don't put it on it, ya put it in the mix before cooking.