Nutrition for building muscle mass?

[Dragunov]

You are a weightlifting guru, thank you.

[Dave78]

You are a weightlifting guru, thank you.

I try lol

[andyt1992]

A bit more info here lads:
I'm 6ft5 weight 12st8 / 218lbs / 99.1kgs
For the past year or two ive been eating a lot of shit pizzas and keb ab s etc. and drinking a lot of beer, the plan consistst of 4 days weights and 3 days rest. 2 days legs and abs, 2 days upper body. And if you want to see the plan hes printed off the net search.for werewolf training for muscle gain.
At the minute im using a few supplements I had left over from last time I decided to bulk up and failed, im havin 3 scoops vanilla whey shake and using creatine monohydrate 45 mins before gym and then straight after in a shake. But acxording to the 2g/lb I should be having somewhere near 440g of protein? Does that sound right? Any ideas of the protein content of say a chicken breast or an egg??

Appreciate all the input fellas keep up the good work.

[Dave78]

A bit more info here lads:
I'm 6ft5 weight 12st8 / 218lbs / 99.1kgs
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somethings gone wrong here buddy those don't add up you can be in the 12's and in the 90's lol

Any ideas of the protein content of say a chicken breast or an egg??

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create yourself a myfitnesspal account, free and very usefull for this sort of thing

[Dragunov]

You're actually around 80kg if you're 12.8. Haven't had chance to double check my maths. Myfitnesspal is a great resource when tracking your diet.

[Dave78]

You're actually around 80kg if you're 12.8. Haven't had chance to double check my maths. Myfitnesspal is a great resource when tracking your diet.

i think he meant 15st 8lbs. that would be about right, as 99kg's is around 218lbs so that part worked

[JohnyBoy]

just look at my pictare lads serius muscle on a serius champ

[Jamie Taylor]

Some quality advice has been given on this thread. Although I personally think 2g per lb of bodyweight is too excessive (troublesome to eat that much but will also ultimately be much more expensive wether its buying extra chicken, going through tubs of protein quicker etc).

People put too much emphasis on the amount of protein needed. I read an article a while back that stated 1.5g per lb bw was more than enough providing overall calorie intake was high enough and all the other requirements were met ie. rest etc...

What is the general opinion on nutrient ratio for bodybuilding these days anyway ? When I did my qualifications years ago and they used the acsm guidelines for everything it used to be something like :

General health : Carbs 60% Protein 20% Fat : 20%
Bodybuilding : Carbs 50% Protein 25% Fat : 25%

All the bodybuilders bang on about in our gym is how it makes a massive difference taking bcaa's in between their sets. You see them all walking about with their little bags of myprotein bcaas. They all come in with their flashy new muscletech supplements as well. It's sad to see because they don't realise they're getting robbed blind and that the test they're taking is adequate without shelling out on expensive supplements as well. It's quite pathetic to watch tbh but each to their own I guess.

[Evzy]

To be fair, I agree with 2g protein per lb of bodyweight being hard to achieve even with protein shakes, I usually have oats for breakfast with a small sprinkle of protein powder, chicken breast or two with some salad for lunch, fish with potato/rice for tea, some peanut butter with celery , oat cakes etc through the day and even with 2 / 3 protein shakes sometimes you are lucky to even get to 1.5g per lb.

[Bateman]

all depends on the amount of muscle you want to get, I know guys that will eat between 4000 - 5000 calories a day and 400 gms of protein. The issues is getting your body to absorb those levels of proteins. Protein powders, Amino acids and other supplements will be required to gain quality muscle. a couple of extra chicken breasts and a shake isnt going to give you much.
Its a science otherwise everyone would be walking around looking like jay cutler.

Also age is going to be a massive factor in gaining muscle , if you over 30 then you will probably need more than just a few shakes and a couple of chickens.