Adding muscle

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JoeyC07
JoeyC07 Posts: 42
in Introduce Yourself
Hello Everyone,

I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)
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Replies

  • Q9S7
    Q9S7 Posts: 74 Member
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    Nice. I am also using this site to aid in my weight gain goals. Good to know there are others out there!
  • ChChCharlie
    ChChCharlie Posts: 67
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    looks like you're doing well so far! :wink:
  • Angela4Health
    Angela4Health Posts: 1,319 Member
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    Awesome... well, I came here to lose weight, but now I'm here to build some lean muscle as well. There's a lot of friendly informative people around here. Good luck and welcome to MFP!
  • MisterSixer
    MisterSixer Posts: 37 Member
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    I have the same goal. Yes, the site and the tools on it are designed for weight loss but the best thing on MFP, besides the hot chix, is the calorie tool. Set it to a intake level you can handle (mine is 3000 right now) and spread it out in 5-6 meals. You can add pretty much any food that exists and its more or less accurate. Meet the the daily calorie goal and eat CLEAN, and you will see the muscle pack on in no time. Don't neglect the hard work in the gym and sufficient rest and you will be good.

    F
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
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    Hey

    I'm trying to gain some more muscle at the moment, to break a weight training plataue. There are several people on here who are trying to gain and add muscle, it's just not as obvious as the weight loss ones. Posting various topics on what you're interested in such as this will help find more like minded people :)
  • McBody
    McBody Posts: 1,703 Member
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    I just started back in with weight training and I do a lot of cross-fit. I train soldiers and prepare guys getting ready for Ranger school and Special Forces selection. I use the calorie app to try to hold myself accountable and actually eat a normal amount of food and monitor my protein intake.
  • eddienosbod
    eddienosbod Posts: 5
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    Ditto - I'm in a strange place with little knowledge. I'm eating a lot better (due to this site) and loosing a tiny bit of weight but exercising a lot more and can tell my shape is changing. I'm guessing the very small weight loss may be counterbalanced by the weight gain from some muscle development. Anyway, I'm not a bodybuilder, just want to be fitter for competitive sport (a great motivator for sticking with the good foods).

    Keen to hear from others, especially martial artists. :)
    (TaeKwon)
  • JDMPWR
    JDMPWR Posts: 1,863 Member
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    Protein & carbs at the proper times, Glutamine, BCAA's, vitamins, proper diet and intensity in your workout, heavy weights, 3 or 4 sets tapered reps, start at 10-12, then 8-10, then 6-8, then at least 6.
  • Mrs_TrimWaistFatWallet
    Mrs_TrimWaistFatWallet Posts: 486
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    It provides the same tools and allows you to key in what pro/carb/fat goals you want to reach per day (custom goal setting). And, you can tell it how many calories you think you need per day. Then, at the end of the day, it tells you what you're doing. You can also use it to track supplement intake, etc as 'Snacks' or you can even add a custom 'Other' meal. I use it to track how much Jack3d I take..

    Oh and you can add a custom measurement, %BF or lbs of lean muscle mass, and track it. That's what I do at least. You can also add 'measurements' such as max weight/press/bench etc and track progress that way.
  • JoeyC07
    JoeyC07 Posts: 42
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    my biggest problem..is I fear carbs haha..I try to get them all in the morning and lunch..just keep falling short.
  • JoeyC07
    JoeyC07 Posts: 42
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    Thank You..anything I can share or help feel free
  • JoeyC07
    JoeyC07 Posts: 42
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    How do you time your carbs?
  • thkelly
    thkelly Posts: 466 Member
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    bump
  • Mrs_TrimWaistFatWallet
    Mrs_TrimWaistFatWallet Posts: 486
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    I eat high pro for breakfast and lunch, a carb/pro pre-workout 1.5 hours before (according to Alan Aragon's ratios), and high carb/ high pro recovery dinners 1-2 hrs after workout.

    http://www.myfitnesspal.com/blog/rebeccabarter/view/anyone-s-guide-to-preworkout-and-workout-nutrition-116591
  • End6ame
    End6ame Posts: 903
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    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5
  • hroush
    hroush Posts: 2,073 Member
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    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5

    what he said.
  • End6ame
    End6ame Posts: 903
    Options
    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5

    As for your diet you will need a caloric surplus to gain mass. I recommend using the Mifflin equation to calculate your BMR and maintenance calories, then start increasing your intake about 100 calories every two weeks to see what works best for you. Eat whole foods, limit starches and grains to post workout only, and get a protein source with every meal (protein at roughly 30-35% of your total caloric intake)
  • JoeyC07
    JoeyC07 Posts: 42
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    What is the mifflin equation..and thanks to everyone for the welcome and advice...

    side note: I recently read an article about overtraining..Basically it is saying that overtraining does not take place for several weeks of intense training on the same muscle... it also says that training to the brink of overtraining can cause increase in mass over a much shorter period of time..the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period in addition to your normal split, then back to once a week for 2 weeks and repeat. Does anyone have any experience in training this way? What kind of results did you see?
  • thkelly
    thkelly Posts: 466 Member
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    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"
  • JoeyC07
    JoeyC07 Posts: 42
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    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"


    haha must be all day gun shows at that gym...if they curl in the squat rack where do they squat?

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