How do I get more muscle? page

[Natureman]

So the paleo diet is working great for me. A person I used to know and still keep up with on his blog says he does the low carb high fat high protein diet which is pretty much paleo. I am lean now and have been doing some exercises to get more definition but the more fat I eat the more weight I seem to lose.

Am I doing something wrong? How can I put on more muscle?

[jfreaksho]

Lift heavy. Try Starting Strength, or Stronglifts 5x5, or some other solid lifting program.

[BennettC]

protein for rebuilding, plus as stated above there has to be a powerful stimulus for the muscle to want to grow in the first place

[Natureman]

Thanks for the advice amigos. I have been doing the perfect push-ups and that has been helping my arms. I'll work on protein as well. The most important is to eat fat or protein or both at high levels?

[jfreaksho]

If you are trying to build, figure 1g protein per pound of lean body mass, and go up from there. Other recommendations are 1g per pound of body weight, or 1g per pound of your goal weight. This isn't an exact science, as everyone is a bit different.

Most people take in less than 100 or 150g of carbs per day if you aren't trying to lose weight. Higher on workout days, lower on rest days.

Use fat to fill up the rest of your caloric needs. If you have 100g of protein, 150g of carbs, that's 1000 calories. Fat should be the rest of it- another 1000 calories, or whatever you feel you need. If you are lifting heavy then it is hard to overeat if you are eating primal foods.

[BennettC]

agree. im kind of in the same boat except im prolly a little more experienced with lifting. but im follow about 1 gram protein for lb and 17-18 calories per lbs. VLC. Arnold claims in his prime he required about 5,000 calories to maintains his muscle mass and off that 5,000, he never ate more than 100 grams of carbohydrate a day

[chickenbackside]

Simply, you have to give your muscles a reason to grow. If you're stagnating in terms of muscle growth, bring your intensity up.

If you're hitting 20+ reps of whatever exercise you're doing, find a way to make it more challenging so that you can only do 6-12 reps of your exercise.

This will probably bring most people to come to the conclusion that the easiest (lowest skill level required) and safest way to load up is working out with weights.

As for calories, from my experience, you can gain muscle on a deficit, but it feels hard when you exercise. But it's the quickest way to get ripped. Eating at not much higher than expenditure feels easier but fat loss won't be as quick. Eat a lot makes your muscles grow quickly, but so do your fat stores.

Sleep quality is a pretty important part of the equation too.

[carlvennt]

For gaining muscles you can try some muscles activating exercises such weight lifting etc.This can be better explained by a fittness expert.




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[BennettC]

Simply, you have to give your muscles a reason to grow. If you're stagnating in terms of muscle growth, bring your intensity up.

If you're hitting 20+ reps of whatever exercise you're doing, find a way to make it more challenging so that you can only do 6-12 reps of your exercise.

This will probably bring most people to come to the conclusion that the easiest (lowest skill level required) and safest way to load up is working out with weights.

As for calories, from my experience, you can gain muscle on a deficit, but it feels hard when you exercise. But it's the quickest way to get ripped. Eating at not much higher than expenditure feels easier but fat loss won't be as quick. Eat a lot makes your muscles grow quickly, but so do your fat stores.

Sleep quality is a pretty important part of the equation too.

As far as a deficit, you eating less than maintenance? My maintenance is 2850, I'm eating around 2500. Is that about right?

[abc123]

-Lift heavy (I wouldn't even go as high as 10 in a rep range, I grind in the 4-7 range)

-Eat big (for me, this is a ton of protein, a lot of fat & ton of veggies.. I'm a VLC guy, so that's my route, no starches.. Cheat meal once a week or so where I typically eat a meal of trashy fast food or whatever to satisfy a craving)

-Rest! (Most people over train.. I lift no more than 2 mayyybe 3 days a week.. No cardio for me since I lift to grow & don't want to burn calories.. A lot of rest between sets to stay strong, napping @ home if I'm tired, SLEEP is the most underrated variable in the health & fitness equation.. More important than what you eat or how you train, you MUST sleep well)

Those are some of my bullets for staying lean & putting on muscle @ the same time, trying to keep it simple.. Lift heavy, eat a lot of clean primal calories & rest aggressively