Looking for tips on building muscle mass
ruffneck813
Posts: 98 Member
I'm very new to the LCHF approach and so far I am loving it. I'm overseas working and my food choices are limited but I'm making due. Looking for advice on what to do (or not do) if I am trying to build muscle mass in relation to the LCHF diet. Do I need to eat more protein or more fat or a higher amount of food? How can I make sure I do not start burning my own muscle stores instead of fat stores? I know I'll have to figure out what works best for my body but I was hoping more experienced people in the group could help keep me from making any serious mistakes. I have never been very good at building muscle mass. I will get strong but the mass just doesn't seem to want to go on. Thanks for any suggestions you might have!
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Hi! I just wanted to welcome you! I'm clueless about the building muscle part.0
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Try r/ketogains for some info until someone else responds. I only know what works for me. And I got my advice there.
http://www.reddit.com/r/ketogains/wiki/index
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I would say you do need to increase your protein since every time you lift you damage your muscles and then they grow stronger! Maybe even just adding a low carb protein shake after your lift might be enough! There's quite a few on the market you can choose from, just be careful with add ins! Good luck!!0
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ruffneck813 wrote: »Do I need to eat more protein or more fat or a higher amount of food?
Yes to all three. You can't build mass without a caloric surplus. You need more food in general, which will come from fat and protein.How can I make sure I do not start burning my own muscle stores instead of fat stores?
Just make sure you're eating enough protein. The generally accepted amount is about 1g per pound of lean body mass. For most people, it comes out to about 100-150g of protein. Across three meals, it's about 6-8oz of meat per meal.I have never been very good at building muscle mass. I will get strong but the mass just doesn't seem to want to go on. Thanks for any suggestions you might have!
Odds are good you're doing two things wrong:
1. You're doing the wrong routine for hypertrophy. Make sure you're doing a bodybuilding type of routine if you want sheer mass over strength.
2. You're not continuing a routine long enough. If you're starting from an untrained state, you're going to gain strength as par for the course, before the mass comes. You have to build the structural foundation, first, or your body won't be able to support the mass you're going for.
I second the recommendation to check out Ketogains. It's a great resource.0 -
I think it's tough for old guys. I've been training for about a year, and I look better, but total muscle mass hasn't changed much according to my bio-electric impedance scale. I think you need to bulk/cut, and I haven't tried that yet.
In terms of minimizing protein catabolism, 20-40g carbs seems to be the sweet spot. But LCHF doesn't help with the gainz. You need to stimulate growth hormones for that.
This old guy has some good tips:
http://strengthunbound.com/0 -
baconslave wrote: »Try r/ketogains for some info until someone else responds. I only know what works for me. And I got my advice there.
http://www.reddit.com/r/ketogains/wiki/index
Thank you for the link I will definitely check it out!0 -
I would say you do need to increase your protein since every time you lift you damage your muscles and then they grow stronger! Maybe even just adding a low carb protein shake after your lift might be enough! There's quite a few on the market you can choose from, just be careful with add ins! Good luck!!
I did buy muscle milk powder to use after working out in the morning. I was only going to use 1 scoop because of the carbs. Unfortunately that's all I have access to right now since I am overseas and cannot even get mail at my location. I'm lucky they have that. Plus eggs, lots and lots of eggs.0 -
Dragonwolf wrote: »ruffneck813 wrote: »I have never been very good at building muscle mass. I will get strong but the mass just doesn't seem to want to go on. Thanks for any suggestions you might have!
Odds are good you're doing two things wrong:
1. You're doing the wrong routine for hypertrophy. Make sure you're doing a bodybuilding type of routine if you want sheer mass over strength.
2. You're not continuing a routine long enough. If you're starting from an untrained state, you're going to gain strength as par for the course, before the mass comes. You have to build the structural foundation, first, or your body won't be able to support the mass you're going for.
I second the recommendation to check out Ketogains. It's a great resource.
Thank you for the recommendations and tips. I have worked out on and off since Varsity sports in HS and 20+ years in the military. I've tried various different approaches (ALL of which I may very well have been doing wrong). Right now I am trying a 5x5 routine. I think maybe I get in my own way a lot because I want the size with definition but I'm worried I won't get the definition if I eat to much so I'm always trying to watch it. That's why I'm hoping the LCHF lifestyle choice will work. If I can get my body to start burning the fat instead then I'll be on the right track.0 -
I think it's tough for old guys. I've been training for about a year, and I look better, but total muscle mass hasn't changed much according to my bio-electric impedance scale. I think you need to bulk/cut, and I haven't tried that yet.
In terms of minimizing protein catabolism, 20-40g carbs seems to be the sweet spot. But LCHF doesn't help with the gainz. You need to stimulate growth hormones for that.
This old guy has some good tips:
http://strengthunbound.com/
Thank you for the advice and I will definitely check out this link!0 -
@ruffneck813 Welcome. Judging from your chosen name I assume you are on a rig somehwere in the middle of nowhere with rig food n if you are very lucky a gym.
I agree with recommendation on ketogains site. 1gm protein of lean body mass is great if not training. If building muscle mass, most sites recommend 1.5gms or higher. Higher runs risk that excess gets turned into glucose n we slip out of ketosis. A number of sites recommend lifting short numbers of max weights to get max gains rather than lots of smaller lifts. Will hunt that down if you are interested.
Food wise, if you are on a rig, time to be friends with camp /platform cook(s) and find out what goes into the scrambled eggs or other foods you are choosing, especially sauces that can hide sugars. Steak is a great option, if available. Success!!0 -
SamandaIndia wrote: »@ruffneck813 Welcome. Judging from your chosen name I assume you are on a rig somehwere in the middle of nowhere with rig food n if you are very lucky a gym.
I agree with recommendation on ketogains site. 1gm protein of lean body mass is great if not training. If building muscle mass, most sites recommend 1.5gms or higher. Higher runs risk that excess gets turned into glucose n we slip out of ketosis. A number of sites recommend lifting short numbers of max weights to get max gains rather than lots of smaller lifts. Will hunt that down if you are interested.
Food wise, if you are on a rig, time to be friends with camp /platform cook(s) and find out what goes into the scrambled eggs or other foods you are choosing, especially sauces that can hide sugars. Steak is a great option, if available. Success!!
I was given that nickname years and years ago when I was in Texas doing some military training but I know why you figured it meant I was on a rig. I'm actually in the Middle East right now. I am avoiding any sauces or even marinades. my food list consists of the same foods over and over for the most part. Boiled eggs, chicken breasts, butter, and for higher fat, cream cheese and lettuce with blue cheese dressing (I checked the ingredients for high fructose corn syrup, sugar, etc). You hit the nail on the head with my concerns. I don't want an excess of protein that will turn into glucose but I want to make sure I am getting enough to add bulk. Will excess fat turn into glucose? If it doesn't I can try to increase it even more to add calories. I must be a meatosaurus because I can easily eat more of it than I should. But I'm learning and any additional hunted down information is always appreciated
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Meatosaurus @ruffneck813 meet carnivore: @FIT_Goat. Although with a name of goat you are sounding more like a snack to a meatosaurus I think you are the guru on being a carnivore. Any tips on building muscles?.
Excess protein turns to glucose. Fat not so. If you enjoy reading www.bulletproofexec.com is worth a scan. Muscle building is a great way to stay fit. In ketosis worth keeping an even more vigilent eye on hydration, electrolytes and magnessium levels to prevent "keto flu". This time of year I quite like, but I mention hydration as I do not envy you the 50 plus degree summers and the blast furness like winds.0 -
SamandaIndia wrote: »Meatosaurus @ruffneck813 meet carnivore: @FIT_Goat. Although with a name of goat you are sounding more like a snack to a meatosaurus I think you are the guru on being a carnivore. Any tips on building muscles?.
Excess protein turns to glucose. Fat not so. If you enjoy reading www.bulletproofexec.com is worth a scan. Muscle building is a great way to stay fit. In ketosis worth keeping an even more vigilent eye on hydration, electrolytes and magnessium levels to prevent "keto flu". This time of year I quite like, but I mention hydration as I do not envy you the 50 plus degree summers and the blast furness like winds.
It's good to know that excess fat won't turn into glucose. I'll also check out the bulletproof link you suggested.0 -
On the the primary concerns with excess protein is the insulin response, not that it turns into glucose. It just doesn't turn into a significant amount of glucose at any level (for most non-diabetic folks). Protein does cause an insulin response and a lot of protein will cause a larger response than a little. This might concern people who are primarily focused on losing weight. Insulin is a hormone that will cause tissue growth, which most people trying to lose weight don't want. But, tissue growth does not have to mean fat mass. You can still lose weight, even eating a lot of protein.
In the presence of ample protein and muscle stress, insulin will cause you to build muscle. Eating ample protein and working out, will cause you to build muscle. It might slow fat loss, a little, but that is because it is nearly impossible to do both at the same time. I would recommend servings of 30 grams (or more) at least three times a day, preferably four, if you are looking to maximize the muscle building possibilities. More is not harmful, so if you have 60 grams at each of 3 servings, that's not going to set you back.
Edit: Excessive protein is something on the order of being over your daily needs by hundreds of grams, not tens of grams. If you need 120 grams and eat 140 grams, you're perfectly fine. If you need 95 grams and eat 495 grams, that's another story. Of course, if you're that much over on protein, your bigger problem is going to be total calories.0 -
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I mean fat loss is slowed, which will slow overall weight loss as well. While insulin is high, you will have a harder time mobilizing stored body fat. I expect it will never really stall/stop, but it will very likely slow down. Plus, you will likely be eating more total food than you would if you kept protein low. Trying to build muscle and lose fat at the same time will slow the progress of both. It can be done, but neither system is running at full efficiency.
Personally, I don't believe that is a problem unless you have very specific needs. Those who are extremely overweight, but still mobile, might be fine to maximize fat loss (as long as they preserve the muscle tone they already have). Someone who wants to get really strong really fast might be willing to put in some fat in order to maximize the muscle creation. Most people, here, probably fall in the middle.0 -
Thanks for breaking it down for me FIT_Goat! Especially because it was in terms that I could follow and understand.0
