Diet for Muscle

jordangm990
jordangm990 Posts: 7 Member
edited May 2020 in Food and Nutrition
Hi guys,

Very new to this whole thing but I’m beginning my journey to a healthier and more muscular body in a few days and from what I can tell, the diet is extremely important.

I’m 25, 5’11 and 170 pounds, I’m not “overweight” as such, just out of shape (beer belly etc) my aim is to be in a much better place, physically and mentally by October and I’m willing to put in as much work as required. I’ve been looking into recomp and am wondering what should my diet consist of? I know that’s probably a very broad question though so any feedback is appreciated. Thanks :)

Replies

  • AnnPT77
    AnnPT77 Posts: 34,258 Member
    Thread you can visit for well rounded advice on all aspects of that sort of goal:

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    sijomial wrote: »
    There isn't any special diet for recomp as it's not a process that needs any real nurturing above the the vague "overall healthy diet" at or around maintenace calories.

    A higher than usual protein goal is helpful for anyone seeking to gain muscle but not unique to recomp. Between 0.8 and 1g of protein per pound of bodyweight is a reasonable range.

    What drives the process is effective training, diet supports the process but doesn't drive it. If you eat like a champ but train like a chump you won't get anywhere. If you train like a champ and have an adequate diet you will probably still make good progress being young, male and "out of shape".

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    It should also be pointed out that 6 months might not be enough time for a recomp. Most people take years building a good physique.
  • hexxennacht
    hexxennacht Posts: 22 Member
    From what I understand, the only way to build muscle is to eat at a calorie surplus. So, more calories than you burn. That and making sure you're getting most or a lot of those calories in protein.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    edited May 2020
    hexxennacht wrote: »
    From what I understand, the only way to build muscle is to eat at a calorie surplus. So, more calories than you burn. That and making sure you're getting most or a lot of those calories in protein.

    Nvm. Wrong thread.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    hexxennacht wrote: »
    From what I understand, the only way to build muscle is to eat at a calorie surplus. So, more calories than you burn. That and making sure you're getting most or a lot of those calories in protein.

    Not to derail the thread, the science doesn't support your oversimplified position. Below is a good thread that evaluates muscle gains in a deficit.

    https://community.myfitnesspal.com/en/discussion/10611633/gaining-muscle-in-a-deficit/p1
  • MidlifeCrisisFitness
    MidlifeCrisisFitness Posts: 1,106 Member
    edited May 2020
    You have to be strict to manage your protein. Empty calories are the enemy.

    If you don't train you won't gain. Recovery may take a little longer but even that is dependent on the person. You will need to experiment with what your body responds to.

    Some obvious foods are chicken eggs oatmeal Greek yogurt cottage cheese. Work these into your diet.

    Find healthy fats eggs fish avacado nuts and good sourses of carbs. Bananas oranges apples oatmeal sweet potatoes etc.

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