Gaining lean muscles.

arfuss

So i have started workingout hard with my Personal trainer. But i know the hardest work is to e able to put something in my mouth every 3 hour

I want to get my body like Taylor Lautner.


Is it right that i need to eat every 3 hours?

Carbs, Protein and fats in each meal and snacks?

But what kind of foods should i eat for snacking?


Like this

http://getthisripped.com/wp-content/uploads/2010/11/taylor-lautner-before-copy.jpg

Laurenloveswaffles

Ask Taylor Lautner

EuphonyChloeH

Yes! Eating every three hours keeps your metabolism moving. My boyfriend eats every three hours and has awesome lean muscle mass. Ask your trainer what snacks he suggests for you. Whatever they are, you'll want at least a little protein with every snack. Meat, string cheese and Greek yogurt are great, as well as protein bars and shakes. Happy training!

ken_m

man that taylor lautner gets my juices flowing

TR0berts

Unless you have the genetics to look (a bit) like Taylor Lautner, I wouldn't count on it.


eat: The every three hours thing has been proven unnecessary. Take a look at leangains.com. As far as the rest of it is concerned - whatever works for you, specifically. You won't know until you experiment.

ken_m

Yes! Eating every three hours keeps your metabolism moving. My boyfriend eats every three hours and has awesome lean muscle mass. Ask your trainer what snacks he suggests for you. Whatever they are, you'll want at least a little protein with every snack. Meat, string cheese and Greek yogurt are great, as well as protein bars and shakes. Happy training!

lmao did you just offer secondhand anecdotal evidence to your claim

arfuss

Unless you have the genetics to look (a bit) like Taylor Lautner, I wouldn't count on it.


eat: The every three hours thing has been proven unnecessary. Take a look at leangains.com. As far as the rest of it is concerned - whatever works for you, specifically. You won't know until you experiment.

I look like this

http://i58.tinypic.com/335e53a.jpg

But isent there something like. You have to eat carbs with protein, if not the body will turn the proteins into energy instead of using it to rebuild muscles?

Unknown

This content has been removed.

Laurenloveswaffles

Unless you have the genetics to look (a bit) like Taylor Lautner, I wouldn't count on it.


eat: The every three hours thing has been proven unnecessary. Take a look at leangains.com. As far as the rest of it is concerned - whatever works for you, specifically. You won't know until you experiment.

I look like this

http://i58.tinypic.com/335e53a.jpg

But isent there something like. You have to eat carbs with protein, if not the body will turn the proteins into energy instead of using it to rebuild muscles?

Oh Lord.

The picture is of your face, which is not needed.

If you want to lose fat = calorie deficit
If you want to gain muscle = calorie surplus

You can eat every three hours if you would like, or you can eat one giant meal a day. As long as you hit your calorie goal it will not matter.

You need carbs, fats, and proteins to function. How much of each is up to your personalized goals.

int0x21

There is alot of actual proof that eating every 3 houers dosnt do anything.
The metabolic rate will even out over the day. Some studies even show that working out while fasted will decrease muscle loss from metabolism throughout the day.

The eating every 3 houers is old fashioned broscience and is lacking in any real studies that supports it.

That said i know quite a few where eating every 3 houers works excelent but thats becouse they have a hard time controling their apitite if they dont.
Me i eat almost all my calories in one sitting and then a small snack 3 houers before bed so i dont sleep hungry.

And the part about protein beeing used as fuel.... well yes simple solution eat more protein
leangains is a good start for information

TR0berts

But isent there something like. You have to eat carbs with protein, if not the body will turn the proteins into energy instead of using it to rebuild muscles?

Not that I've ever heard. The only thing about eating carbs and protein together that I can think of off the top of my head is that the protein helps regulate blood sugar / insulin levels.

erickirb

Unless you have the genetics to look (a bit) like Taylor Lautner, I wouldn't count on it.


eat: The every three hours thing has been proven unnecessary. Take a look at leangains.com. As far as the rest of it is concerned - whatever works for you, specifically. You won't know until you experiment.

I look like this

http://i58.tinypic.com/335e53a.jpg

But isent there something like. You have to eat carbs with protein, if not the body will turn the proteins into energy instead of using it to rebuild muscles?

Oh Lord.

The picture is of your face, which is not needed.

If you want to lose fat = calorie deficit
If you want to gain muscle = calorie surplus

You can eat every three hours if you would like, or you can eat one giant meal a day. As long as you hit your calorie goal it will not matter.

You need carbs, fats, and proteins to function. How much of each is up to your personalized goals.

^ This

But I would add that Macros may play a roll in your gym performance and recovery so you can play around with those as long as you get your min fat and protein in.

_benjammin

So i have started workingout hard with my Personal trainer. But i know the hardest work is to e able to put something in my mouth every 3 hour

I want to get my body like Taylor Lautner.


Is it right that i need to eat every 3 hours? NO

Carbs, Protein and fats in each meal and snacks? NO

But what kind of foods should i eat for snacking?Tasty


Like this

Lyle McDonald provides plenty of information here:
http://www.bodyrecomposition.com/

Taylor doesn't walk around looking like that today.

arfuss

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Laurenloveswaffles

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Up the protein.

ironanimal

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Dump 50 out of carbs and into protein IMO.

JoRocka

Wow Taylor needs to get his weight up- I think I'm bigger than him.

I never realized he was just all low body fat and no mass.

OP- lift.
eat
rest
repeat.

erickirb

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Up the protein.

150 in a surplus would be enough, I would suggest that fat and protein goals are minimums and carbs a max though. More protein and less carbs wouldn't hurt, just very little if any added benefit from adding more protein than that, but no harm in more either.

ken_m

you're as likely to get reliable fitness advice from the MFP forums as you are to get a cheeseburger at the library

mrbyte

Eating every three hours is not mandatory but it helps. It's difficult to get all the calories in 3 meals. so splitting it up over 6 or 7 is just easier.

I'm 6'2", 200 pounds. I need 3300 calories to maintain. I do this on 150 carbs, 250g of protein a day.

mrbyte

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Dump 50 out of carbs and into protein IMO.

^^^ This.

MityMax96

So i have started workingout hard with my Personal trainer. But i know the hardest work is to e able to put something in my mouth every 3 hour

I want to get my body like Taylor Lautner.


Is it right that i need to eat every 3 hours?

Carbs, Protein and fats in each meal and snacks?

But what kind of foods should i eat for snacking?


Like this

You do not have to eat every 3 hours. I consume all my calories in an 8 hour window. Usually about 2 meals, and 2 snacks

You need to make sure your macros are right for your goals, along with over all calories

Whatever foods that fit your macros and calories

_benjammin

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Protein is fine. ~1gram per pound of lean mass, so 150g at your weight of 165lbs is good. More protein may be beneficial when losing weight.

stepnstrong

lol...reminds me of when I was 14.

I never post on MFP forums but I'll make this my first and one of the few. As a 19 yr old who is in shape, has been lifting since 14-15 and has read more peer reviewed journal articles on nutrition - I believe I got a fair amount of validity in my post.

a) Doesn't matter when you eat - or more precisely it is very insignificant to hypertrophy and fat gain/loss.

b) It is difficult to gain mass on a deficit (although I still do when I cut), so you have to be in a caloric surplus which I hope you're not complaining about.

c) Progressive overload is needed in training to gain hypertrophy or atleast to maximise your potential.

1g of protein per lb of lbm or 1.5 if you feel like it.
fill the rest of cals with fat and carbs.

Eat whatever types of foods you want, but try to get foods with micronutrients that will also assist in recovery.

That is all.

_Terrapin_

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat



Does this seem allright?

If your goal is 2850 you may want to make sure your MACROS add up to that goal. At 350, 150, and 65, I'm coming up with 2585 a day which may put you below the 2800 cal goal by about 104,000 calories in a year. Just spitballing; I may have done the math incorrectly. And I agree making your P and F minimums just for sharts and goggles.

DeadliftAddict

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Protein is fine. ~1gram per pound of lean mass, so 150g at your weight of 165lbs is good. More protein may be beneficial when losing weight.

^This

ironanimal

I am 172cm tall, 75kilos.


I calculated that i need 2850kcal a day to gain musclemass. Added about 300-400kcal ontop of my "daily need"

So

350g carbs
150g protein
65g fat

Does this seem allright?

Up the protein.

150 in a surplus would be enough, I would suggest that fat and protein goals are minimums and carbs a max though. More protein and less carbs wouldn't hurt, just very little if any added benefit from adding more protein than that, but no harm in more either.

My reasoning is that he's young as well, and probably still growing.

jmt08c

lol...reminds me of when I was 14.

I never post on MFP forums but I'll make this my first and one of the few. As a 19 yr old who is in shape, has been lifting since 14-15 and has read more peer reviewed journal articles on nutrition - I believe I got a fair amount of validity in my post.

a) Doesn't matter when you eat - or more precisely it is very insignificant to hypertrophy and fat gain/loss.

b) It is difficult to gain mass on a deficit (although I still do when I cut), so you have to be in a caloric surplus which I hope you're not complaining about.

c) Progressive overload is needed in training to gain hypertrophy or atleast to maximise your potential.

1g of protein per lb of lbm or 1.5 if you feel like it.
fill the rest of cals with fat and carbs.

Eat whatever types of foods you want, but try to get foods with micronutrients that will also assist in recovery.

That is all.

If you are gaining mass on a deficit you are denying the laws of physics. In reality it is more likely you are revealing more muscle due to lower BF %, which makes it appear as though you have gained mass.

stepnstrong

lol...reminds me of when I was 14.

I never post on MFP forums but I'll make this my first and one of the few. As a 19 yr old who is in shape, has been lifting since 14-15 and has read more peer reviewed journal articles on nutrition - I believe I got a fair amount of validity in my post.

a) Doesn't matter when you eat - or more precisely it is very insignificant to hypertrophy and fat gain/loss.

b) It is difficult to gain mass on a deficit (although I still do when I cut), so you have to be in a caloric surplus which I hope you're not complaining about.

c) Progressive overload is needed in training to gain hypertrophy or atleast to maximise your potential.

1g of protein per lb of lbm or 1.5 if you feel like it.
fill the rest of cals with fat and carbs.

Eat whatever types of foods you want, but try to get foods with micronutrients that will also assist in recovery.

That is all.

If you are gaining mass on a deficit you are denying the laws of physics. In reality it is more likely you are revealing more muscle due to lower BF %, which makes it appear as though you have gained mass.

Just because you are genetically incapable and/or don't train hard enough (contrary to popular opinion - I train just as hard if not harder on cuts with weights) don't rule out the possibility of gaining LBM.

Obviously you look bigger when you get leaner, but when you measure yourself throughout a cut, you'll know if you are gaining mass. It's pretty damn obvious.

This is definitely the last comment. Only replied so peoples opinions don't get swayed from utter bro science as stated above.

LolBroScience

Just because you are genetically incapable and/or don't train hard enough (contrary to popular opinion - I train just as hard if not harder on cuts with weights) don't rule out the possibility of gaining LBM.

Obviously you look bigger when you get leaner, but when you measure yourself throughout a cut, you'll know if you are gaining mass. It's pretty damn obvious.

This is definitely the last comment. Only replied so peoples opinions don't get swayed from utter bro science as stated above.

What mechanisms are you using to determine that you are in fact gaining lean mass while in a caloric deficit?
How is it obvious?

jmt08c

lol...reminds me of when I was 14.

I never post on MFP forums but I'll make this my first and one of the few. As a 19 yr old who is in shape, has been lifting since 14-15 and has read more peer reviewed journal articles on nutrition - I believe I got a fair amount of validity in my post.

a) Doesn't matter when you eat - or more precisely it is very insignificant to hypertrophy and fat gain/loss.

b) It is difficult to gain mass on a deficit (although I still do when I cut), so you have to be in a caloric surplus which I hope you're not complaining about.

c) Progressive overload is needed in training to gain hypertrophy or atleast to maximise your potential.

1g of protein per lb of lbm or 1.5 if you feel like it.
fill the rest of cals with fat and carbs.

Eat whatever types of foods you want, but try to get foods with micronutrients that will also assist in recovery.

That is all.

If you are gaining mass on a deficit you are denying the laws of physics. In reality it is more likely you are revealing more muscle due to lower BF %, which makes it appear as though you have gained mass.

Just because you are genetically incapable and/or don't train hard enough (contrary to popular opinion - I train just as hard if not harder on cuts with weights) don't rule out the possibility of gaining LBM.

Obviously you look bigger when you get leaner, but when you measure yourself throughout a cut, you'll know if you are gaining mass. It's pretty damn obvious.

This is definitely the last comment. Only replied so peoples opinions don't get swayed from utter bro science as stated above.

No offense but you are a child, and I competed in collegiate athletics working with some of the best weight coaches and nutritionists in the country. Something tells me that my sources of information are more viable than your internet articles. Physics > genetics buddy bring your ego down a bit.