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ok i am having trouble building up my muscles..i am 5″10 i weigh 150lbs and i cant eat vegitables because i am allergic to them all.I have whey protein shake mix but i don’t know exactly how to make the best fitness drink.=|

One of the best ways to gain muscle is to eat 5 smaller meals per day spaced apart by 2-3 hours, and make sure you intake at least 20 grams of protein with each meal.

When you lift weights, make sure that you try to progress each workout, adding more reps or weight than the last time.

Make sure you are lifting with heavy compound movements…squats, bench press, etc. Without heavy compounds, you will not gain much muscle.

And lastly, drink more milk.

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i have been bodybuilding for a year now,although ihave gained alotta muscle and weight …i want to know how much protein,carbohydrates and fat shud be taken in a day to keep a good balance and gain weight?

If you want to be serious about your weight and bodybuilding you will hold true to one thing… and that is counting calories. The only way you are going to know how much you need to maintain a weight is by knowing your base metabolic rate.

For me I have to eat approx 3,200 calories a day to maintain my weight. When I am bulking I usually add 500 calories. So I will be eating 3,700 calories until I stop gaining, then I'll add another 500 calories.

These calories for me are largely protein and carb contributers. However, I am not into the whole idea of cramming down carbs to put on weight cause all that does is add bodyfat.. not muscle.

Generally the rule of thumb is 1-1.5 grams of protein per pound of bodyweight. I would assume if you are taking in 200-300 g of protein, then when bulking you should take in about 450-600 g of complex carbs(pastas, rice, whole wheat, fruits).

When it comes to fat make certain one thing is right.. You are taking in the polyunsaturated and monosaturated(sorry for spelling) fats. These are the healthy fats. I usually try to keep them at about 60-80 g a day when bulking.

Oh and one more thing. The main misconception people have is when trying to lose weight they think they have to cut out all fat from a diet. Fats are essential to bodybuilding and maintaining energy. People have to realize they must also cut their carbs down, increase water intake, and increase protein.

Hope that helped you out. Good luck.

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Are there any bodybuilding supplements other than Creatine and Whey Protein that are worth it? That actually make your muscles bigger?

Tuna is the best for .49 -.69 a can its a great buy.
To gain muscle consume at least 2 -3 grams of protein per pound of body weight.
Be prepared to eat like a hog. lol
Next best is raw whole eggs put vanilla or cocoa & splenda, milk with eggs in a blender.
When reading food labels buy anything with the most protein & least calories & fat for the $ and eat like a hog!

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