bodybuilding + food

pm alexL for pro-tips :)

Important thing is to eat a lot. Have about 5 meals a day, plenty of protein.

Nonix, AlexL and the internet will help you.

Eat all day long, it's just that simple.

When you finished your workout eat within 30 minutes ye, and maybe some kind of shake shall do it.

proteins are the most important thing :)

and train everything, not just solely arms & chest, but most builders forget to train their legs as well!
Do each day one group, like one day: arms, the other one legs, the other one abs etc (you can combine some, dont know whether it's arms & chest , or that's not recommended I don't know)

by doing legs as well you gain that nice boost of testosterone so you can keep arms up fit as well.

Also build in a rest day

if you want to gain muscle you'll need a hypocaloric diet (eat more calories than you burn off)

eating/drinking something protein rich after a workout is helpful indeed

you should also focus on compound exercises (squats, deadlifts, OHP, bench, pull ups, rows, dips etc.) rather than isolation exercises to improve testosterone levels

rather than omelette try going for something more protein rich and lower in fat, such as a protein shake, can of tuna, grilled chicken breast, fish fillet, etc.

read bodybuilding.com articles for any info, it covers everything you will need and more

e: a lot of people recommend eating 6 meals per day in smaller portions...personally, i've looked into this quite a bit and afaik there is no actual evidence to support it improves metabolism - and cut cardio down to once or twice a week if you're doing any, it'll drastically halt your gains

e2: also, as the dude before me said, rest is important - hypertrophy occurs when resting so try not to work the same muscle groups more than once per week (4-5 days rest is ideal)

kebab
ayran

go to a bodybuilding forum, there a thousand topics about this..

/q Urtier

1250 kcal/por - perfect for gaining weight

and ye what the others said. eat like 5-6 times a day and lots of protein.

"omelette with beans, onion ,carrot and orange" - sounds okej but you need even more proteins

Eat it till you die

avoid porc
anything with extra protein will make you fart a LOT

Used to train 4-5 times a week, now i just do 3 times a week. (A training = 2h)

FAST MASS2 + MUSCLE are both good.

Just eat chicken and rice, and will fit =D

e: Misread

msg raskL

bodybuilding lol

when u get a tone of muscles then what? u're still a nerd who can't get laid.

Most people here make it sound so difficult, no idea why you would ask for advice here anyway. :D

Forgot multisplit programs and focus on 3-6 different compound-lifts, like rahul said, where you start progressively adding weight from workout to workout. Three different exercises for biceps wont get you big, a 250kg deadlift will. Google 'Starting Strength', I promise that you wont regret it.

You dont get muscles and strength from working out, but while recovering. Eating 5 times a day and 30-60 grams of protein per meal. If you are stalling / not developing, you know you need to add calories.

E: Here's two god-tier articles I recommend anyone to read

http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do

http://www.t-nation.com/free_online_article/most_recent/most_lifters_are_still_beginners

rofl at all these comments :D one day legs, other day arms, 6 meals a day pffffft :'D

Eat 1-1.5/g Protein per pound of body weight every day
Lift heavy (low reps high weight rather than low weight high reps)
Find out your daily calorific needs and eat 200-500 calories over that per day to gain around 1lb per week
Eat clean

hehe

kill beast, eat beast, be beast

my first meal of day also was weed

There's a lot of good info here sprinkled with bullshit. The truth is:

1.) You need to eat more calories than necessary to maintain your weight

2.) Macronutrient ratio is the second most important goal of what you eat, so make sure you consume approximately 1g of protein per pound of bodyweight. Fat equivalent to about 0.5-1g per pound of body weight and then the rest with carbohydrates to take you to approximately 500 more than your maintenance.

3.) Meal timing means almost nothing, so working out and then having a protein shake filled with high glycemic carbohydrates isn't going to turn you into the incredible hulk. Instead consistency of eating is most important.

4.) Eat as many meals as necessary to reach your nutritional goals, whether this is 1,2,3,5 etc

5.) Train with intensity, vary your work outs, for muscular atrophy keep rest times reasonably short 2 minutes between sets.

6.) Compound exercises should be used to stimulate as many muscle fibres as possible whilst building practical strength.

7.) Adequate sleep and rest is essential, working out 5 times a week for a beginner is pointless, if you've just started do full body work outs of upper/lower 3 times a week with a day break inbetween. If you've been lifting longer, try a 3 day split, and if you've been working out for years and really struggling to gain mass, a 5 day split with a lot of concentration on each body part with two days of rest will probably be best.

Forget about what people have told you about the yolks in eggs, for a more complete amino acid profile it's best to leave the yolks with your eggs and although not all fats are equally good for you, the difference between the fat in egg yolks/chicken/nuts/oils is very small. Best of luck in your goals!

This article is so hilarious! :D Full of bullshit without knowledge. But thanks for the laugh!