Muscle building

Majda1234_wechange
Majda1234_wechange Posts: 100 Member
in Food and Nutrition
Does anyone have a diet plan to recommend for building muscle? I have my workouts at 9 pm so i feel bad eating afterwards at around 11 pm since i usually sleep around midnight is it really necessary to eat afterwards?I searched all of the internet iin order to find a diet plan but there is nothing out there.I am 168 cm and i have around 50 kg but i don't know how to build muscle,i exercise every day and do eat a lot of protein throughout the day but can anyone suggest a meal plan for building muscle that fits my measurments? Thank a lot in advance.

Replies

  • sosfest
    sosfest Posts: 1
    You can eat late but should keep the % of calories from carbs relatively low compared to dayte meals. Check out twin muscle workout channel on YouTube. They have a few videos on the topic.
  • AlchemyOfTheBlackSunCult
    AlchemyOfTheBlackSunCult Posts: 58
    You can eat late but should keep the % of calories from carbs relatively low compared to dayte meals. Check out twin muscle workout channel on YouTube. They have a few videos on the topic.


    Do NOT do this. The twins are extremely funny, but they aren't knowledgable at all.



    You don't have to eat after working out, as long as you are getting your daily protein/calories in for the day, you are fine.

    I would recommend a routine for you such as upper/low/rest/upper/lower/rest/rest repeat. Its definitely not necessary to lift every single day (or a good thing), you need plenty of time to recover for your muscles to grow (about 24-72 hours until you should train the same body part again). While protein is important for building muscle, it is not the end all be all thing, about 1gram per body weight (if you do measurements in kgs just multiple x2.2).

    Meal timing is not really that important. You want your protein to be spaced out fairly evenly, but it won't make a huge difference.

    Any more questions ask away
  • Ainar
    Ainar Posts: 858 Member
    All those eating times, pre workout, post workout, not eating before bad, eating every 4 hours, etc... these things are irrelevant. You don't need to do that all. Just make sure you ate everything you need to ate at any point of that particular day.

    As for diet, well it's very simple. You just need to ate 10 - 20% over your maintenance calories and 1 gram of protein per pound of lean body mass. So if you weight 150 pounds and have 20% body fat then you have 130 pounds of lean body mass on you, therefore have to ate minimum 130 grams of protein a day.
    If you are a newbie you might still build some muscle at deficit or maintenance for first couple of months. But that will not be the most optimal if you would go above your maintenance cals.

    And of course train hard and lift heavy. Do not try to design your own program. For best results get a program already build for beginners, until you know what you are doing. Bodybuilding.com for example have many good ones and free ones...
  • drop_it_like_a_squat
    drop_it_like_a_squat Posts: 377 Member
    In order to gain muscle mass you have to eat above maintenance.
  • blakerb29
    blakerb29 Posts: 74
    Consume whey protein for post workout.
  • jimmmer
    jimmmer Posts: 3,515 Member
    All those eating times, pre workout, post workout, not eating before bad, eating every 4 hours, etc... these things are irrelevant. You don't need to do that all. Just make sure you ate everything you need to ate at any point of that particular day.

    As for diet, well it's very simple. You just need to ate 10 - 20% over your maintenance calories and 1 gram of protein per pound of lean body mass. So if you weight 150 pounds and have 20% body fat then you have 130 pounds of lean body mass on you, therefore have to ate minimum 130 grams of protein a day.
    If you are a newbie you might still build some muscle at deficit or maintenance for first couple of months. But that will not be the most optimal if you would go above your maintenance cals.

    And of course train hard and lift heavy. Do not try to design your own program. For best results get a program already build for beginners, until you know what you are doing. Bodybuilding.com for example have many good ones and free ones...

    ^This x A Hundred, Million, Million.
  • nika_bolinhos
    nika_bolinhos Posts: 42
    Hello,

    This website might help you
    http://scoobysworkshop.com

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