What do i do to build muscle when i dont have supplements/protein?
I currently do not have access to whey protein, and i would like to know what is the best way to build muscle. Should i be eating carbs and protein rich foods, because i hear that i should develop a layer of fat to turn into muscle.
Tags: access, best way to build muscle, build, dont, muscle, protein, protein rich foods, supplements/protein, way, whey
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July 8th, 2010 at 4:39 am
Eat properly. You normally have to eat approximately 1 gram of protein for each pound of body weight to maintain your muscle. You’ve heard wrong about developing a layer of fat. Fat does not turn into muscles. The monomers of fat are not even close to the same building blocks for muscles. If you want to build muscle you have to eat protein, period. Fats have no amino acids in them, neither do carbohydrates. Protein is made from amino acids. Muscle is made from protein. Building muscle only requires that you work the muscle with high weight and low reps, then eating correctly. Eating protein-rich foods shortly after a strength-training session will increase the bodies uptake of protein since it will be attempting to rebuild the broken down muscle.
July 8th, 2010 at 5:03 am
Just eat good source’s of protein you don’t need to have whey protein.Stick to eating a healthy diet.You will probably be more hungry due to working out just make sure it’s good protein and complex carbohydrates and you’ll be fine.Lastly FAT DOES NOT TURN TO MUSCLE!!! Gaining fat weight will not improve your strength.All it will do is make you fat! Save yourself the trouble eat healthy,stay lean and lift like a beast and you will do great!
July 8th, 2010 at 5:26 am
You do not need to have a layer of fat because fat is not the same as muscle, fat is just stored energy which is used when there is no other energy source available (ex: when you are not eating during the whole day), and muscles are many interlining fibers
If you do not have whey protein eat 2 boiled eggs 30 mins after working out, do not eat yolks because they are mostly fat
Eat carbs for energy throughout the day, consume 100 calories from nuts just 30 mins before a workout (a fist of nuts will be about 150 calories)
July 8th, 2010 at 5:37 am
you need three things to increase your muscle mass. Stimulus (workout), nutrition (eat like a horse!), rest (good sleep). make sure you are eating about 1 gram of protein per pound of body weight and they are are doing a high intensity weight training routine.
July 8th, 2010 at 5:57 am
Its a myth that you turn fat to muscle, what acctually happens is you use energy stored in fat to aid training. But this is not the best or the only way to do it.
Dietry you need to increase calorie intake so you are basically eating 5 decent sized meals a day. with 2 large meals, Focus on Complex Carbs (for building a health mass + fat, such as> Pasta, Potatoes, Bread, Red meats, Rice.
Next you need Protien to rebuild muscle tissue which include> Fish, White meats, Egg whites, Nuts + Protien suppliments.
As for training, if you have acces to a gym you need to be doing heavy weights for 3-4 sets, 6-10 reps and at least 4 exercises per muscle. Do this 4-6 days a week and reduce cardio until weight is gained to make the process faster.
This is a body builders bulking method, but after bulking you can start to cut down again and gain some lean mass.
Its hard work but it works and increases strength + confidence levels!