Reading material for muscle gain

denko

Is there any good books about increasing muscle from a dietary point of view. I've been going to the gym for a year now but haven't had much muscle gain. I Know I'm not eating the foods. I need to do out a daily diet for myself and was wondering if anyone had any good reference points on where to start as it's time to bulk up. Anything from recipies to dialy nutritional intake tables would be a help.

Cheers

kasintahan

How much protein do you get per day?

That was a problem for me until I realised what was going wrong.

Fabritzo

Tuna, eggs and meat have protien, as far as I know the tablet forms aren't as easily absorbed, just my 2 cents.

Flex

Eat about 6 small-medium meals a day, keep your fat intake as low as ya can (unless your bulking?) and get between 1.5 - 1.75 grams protein per pound bodyweight.Make sure your getting enough calories aswel:CALORIC INTAKE-CALORIC USAGE=MASS GAINED.

Good sources of protein are chicken fillets,fresh cod(both are high in protein and contain practically no fat or carbs), turkey, egg whites, round steak.

Whats your training routine like?Do ya change up your routine and stuff?

logic1

Flex wrote:

Eat about 6 small-medium meals a day, keep your fat intake as low as ya can (unless your bulking?)

Fat intake shouldn't be kept "as low as ya can". It should be approx. ~15% (+-5) of your total daily calorie intake. It also should increase if you're bulking as more fat is not what you need. Fat is an essential component of any diet and the ancient attitude that all fat is bad should be well and truly gone by now.

.logic.

Flex

Fat intake shouldn't be kept "as low as ya can". It should be approx. ~15% (+-5) of your total daily calorie intake.

I keep mine as low as I can, which is roughly 35-45 grams a day(sometimes more,sometimes less) and Im quite lean.Then again, I have a mate who eats over 100 grams a day, (but at the same time keeps his carbs low).Hes not quite lean but is very muscular nonetheless.If I was bulking Id raise my fat intake(along with protein&carb) to raise my calories,but Im gaining about 3 pounds a month as it is.

It also should increase if you're bulking as more fat is not what you need.

What should increase?

Fat is an essential component of any diet and the ancient attitude that all fat is bad should be well and truly gone by now.

I know not "all fat is bad", but fat wont make ya leaner; from my experiences.

logic1

Flex wrote:

I keep mine as low as I can, which is roughly 35-45 grams a day(sometimes more,sometimes less) and Im quite lean.Then again, I have a mate who eats over 100 grams a day, (but at the same time keeps his carbs low).Hes not quite lean but is very muscular nonetheless.If I was bulking Id raise my fat intake(along with protein&carb) to raise my calories,but Im gaining about 3 pounds a month as it is.

Cool you must be rushing past that 80kg barrier.

What should increase?

That should be a shouldn't.

I know not "all fat is bad", but fat wont make ya leaner; from my experiences.

Fat is essential to getting leaner.

.logic.

Flex

Cool you must be rushing past that 80kg barrier.

Yeah,79 kg, my bf is 8% and Im 5'11".That probably doesnt sound like much of an achievement to some I suppose, but its been very hard work for me and Im proud of it(considering the thing I used to be).I dont mean to criticise anyone with my posts, but I Ive found slow and cosistant gains are better than bulking then cutting.Im gainin roughly 2kg a month and keeping my bf down which is the way i want it;well defined, lean, firm rather than bulky with less definition and less firmness(my experience is that the ladies prefer the former body type when it comes to male physiques anyway).Nonethless I want to get to 93-95kg with my bf% remaining at 8 or lower, and Id say I will eventually.My opinion.What are your stats?

Fat is essential to getting leaner.

Well for me less has been better, not saying anyones wrong or anything but thats my experience.

OFDM

Are they still recommending not to eat much tuna because of the mercury in it?

Transform

Gosh flex please read my previous post on the essential fats as you could be making MORE porgress when you take in more fats!!! Not less!!

From MY experience i have stayed as lean as ever (5%) for ages and most importantly have high energy levels when consuming lost of the essential fats.

Transform

denko wrote:

Is there any good books about increasing muscle from a dietary point of view. I've been going to the gym for a year now but haven't had much muscle gain. I Know I'm not eating the foods. I need to do out a daily diet for myself and was wondering if anyone had any good reference points on where to start as it's time to bulk up. Anything from recipies to dialy nutritional intake tables would be a help.

Cheers

Any of Michael Colgan's books or Nancy Clarke are very good. Do a google search for them

kasintahan

logic1 wrote:

Cool you must be rushing past that 80kg barrier.

Oi! :mad: I'm 72kg, 5'11

I want to be 70kg (yes, 70), gain muscle and lose the belly.
I have all but lost the belly and have an ever improving chest and arms (legs don't need more bulk, could lift cars with all the cycling I have to do).

Maybe, just maybe, in a couple of months time I'll work on gaining an extra few kg of lean muscle.

Not all of us want to be behemoths.

Transform

kasintahan wrote:

Oi! :mad: I'm 72kg, 5'11

I want to be 70kg (yes, 70), gain muscle and lose the belly.
I have all but lost the belly and have an ever improving chest and arms (legs don't need more bulk, could lift cars with all the cycling I have to do).

Maybe, just maybe, in a couple of months time I'll work on gaining an extra few kg of lean muscle.

Not all of us want to be behemoths.

How on earth could you have a belly at 70kg and 5'11''?
If you are doing sooo much cycling you must be milling in the calories excessively to weigh so light at 5'11''? Kasintahan