Nutrition for building muscle mass?

[Dragunov]

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.

The macros you posted are the same most people post on bodybuilding sites but there is so many differing opinions out there it's hard to see what's useful and what's the latest fad. The best advice for your diet is to get it clean and stay consistent. Agreed though, it's hard to eat 2xlbs within a macro such as the one you posted. That's a fair few calories! Hard to do without some chemical encouragement.

As for BCAA's. I like them, I feel better when I use them pre and post workout (not sure if it's partly to do with the mental side of things eg "I'm aiding recovery and I wont feel as bad tomorrow", promotes a sound mind when resting)

What does get me though is all these Cell Volumizing products etc. Going onto a supplement website can be quite confusing for someone who's new to training. When I started training the only choices were Protein and Creatine (which was breaking through as the new saviour for strength trainers and bodybuilders)

Evzy, you've done pretty well to get in 1.5g per lb if that's what you're aiming for. I struggle to get anywhere near that some days.

[Evzy]

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.

Me over 30...nearer 40 ....nooooo...ish

Tis indeed killing me trying to put mass on at present, seem to be doing everything right, just need to somehow further increase my carb/protein intake even more than I am and I am sick of eating at the moment Though having now moved from just Whey protein to using Whey Isolate, Soya, Casein all at different times of the day, I think I have been seeing more improvements over the past few weeks than probably have over the last 6 months... Feel my pecs - do they feel bigger?

[Dragunov]

The issues is getting your body to absorb those levels of proteins.

Are you talking throughout a day or in particular meals? It's to my understanding that if you were to eat a high amount of protein in one sitting the majority would be wasted? Is that correct?

[Evzy]

Evzy, you've done pretty well to get in 1.5g per lb if that's what you're aiming for. I struggle to get anywhere near that some days.

The only way I am achieving it though is through increasing my shakes - 2 scoops instead of one, having a post workout mix of Whey/Soya and Casein as well as a before bed Casein shake etc, literally sick of the sight of chicken breasts at the moment - even done the tin of tuna mixed with pineapple chunks for inbetween meal snacks to get another 30-40g protein in me at times, just feel like food is not something I enjoy most of the time lately - wouldnt mind if I was actually training for a fight or for a marathon or something but I am not, just doing it to pass time and prove a point to myself that at my age I can still get a 6 pack - but it still isnt quite there, soon as it is, I may take a month or three off and just stay home and gorge on cake, chocolate,pizza and nando's etc..

[Evzy]

Just seen this - might be of use if its still active for the next few hours - gonna hit Tesco on the way home and see if its still working : Free chicken possibly in Tesco due to till glitch

[Dragunov]

The only way I am achieving it though is through increasing my shakes - 2 scoops instead of one, having a post workout mix of Whey/Soya and Casein as well as a before bed Casein shake etc, literally sick of the sight of chicken breasts at the moment - even done the tin of tuna mixed with pineapple chunks for inbetween meal snacks to get another 30-40g protein in me at times, just feel like food is not something I enjoy most of the time lately - wouldnt mind if I was actually training for a fight or for a marathon or something but I am not, just doing it to pass time and prove a point to myself that at my age I can still get a 6 pack - but it still isnt quite there, soon as it is, I may take a month or three off and just stay home and gorge on cake, chocolate,pizza and nando's etc..

Lol just keep going, you'll get there. As far as chicken goes, just get yourself a nice mix of herbs and spices, makes it a bit more enjoyable. I'm putting (a small amount of) hot sauce on everything at the moment.

[Evzy]

Yeah I am past the herbs and spices - been on those for about a month or two... might move to just fish for awhile as really need to freshen up the diet... gawd knows.... or maybe I could coat my chicken with Whey protein and triple up that way somehow.

[Bateman]

Me over 30...nearer 40 ....nooooo...ish

Tis indeed killing me trying to put mass on at present, seem to be doing everything right, just need to somehow further increase my carb/protein intake even more than I am and I am sick of eating at the moment Though having now moved from just Whey protein to using Whey Isolate, Soya, Casein all at different times of the day, I think I have been seeing more improvements over the past few weeks than probably have over the last 6 months... Feel my pecs - do they feel bigger?

your testosterone levels are probably going to be the issue with building quality mass in the 35+ age group. Your body will be producing minmum testosterone and your natural growth hormone production will be pretty low. Maybe add a test booster in, this will help stir your nuts a bit and help give you a boost. With low test all the proteins n the world wont help much.

Are you talking throughout a day or in particular meals? It's to my understanding that if you were to eat a high amount of protein in one sitting the majority would be wasted? Is that correct?

exactley , i space my protein intake out accross the day , i split my aminos over the day. I think the main issue is the liver dealing with the amounts of protein you take in and breaking it down in one hit. I think the liver works over 96 different process's in the human body. So its only ever going to be able to break down small amounts at any time

the below is quite interesting,

http://www.patient.co.uk/health/Bloo...tion-Tests.htm

[Evzy]

your testosterone levels are probably going to be the issue with building quality mass in the 35+ age group. Your body will be producing minmum testosterone and your natural growth hormone production will be pretty low. Maybe add a test booster in, this will help stir your nuts a bit and help give you a boost. With low test all the proteins n the world wont help much.

You calling me a Sonnen? How very rude

To be faor, food for thought.

[londonpride]

The diet in the OP looks horribly, did you tell the PT you wanted to build muscle?

I'm in the fifth week of a full body, compound exercises plan. getting decent results but struggle to get my protein levels up there regularly which is frustrating.

what brands/type of BCAA's could I look at? heard nothing but good things.

currently I take a Whey protein shake straight after my workout along with some creapure creatine. but it's a struggle to get to that 150+g of protein i need daily and financially im struggling to afford the shakes a supplements as is, let alone need to add more to the weekly shopping list with me usually needing to double up on the shakes.