best way to build muscle off of what food?

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    I heard a client of mine tell me her RD friend said women only need 60g protein a day to build muscle. I said her friend needs her license revoked. Take that for what it's worth.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by ninja636 View Post
    What do u mean pay Att to my recovery?? And lagging??
    When you workout a body part it should take in average 72 hours to recover after exercising. Sometimes when protein intake is low that recovery takes longer. If that happenes increase protein intake a little more (another meal of 30g of protein) and see what happenes. By doing this adjustments you will find the point where you eat enough protein to sustain the recovery need it.
    By lagging what I meant if the recovery is longer than 72 hours.
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    Great advice all around on here about preparing the food!
    I've been preperaing my food in bulk one or two days a week for over 10 years. It works, actually is the only way to make strides in the gym besides having your own cook or have a lot of money to get the stuff made by someone else to your specifications.
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    Quote Originally Posted by ninja636 View Post
    Christ I work construction, I don't have time to make all these pack filled protein meals or shakes
    It doesnt have to be uber hardcore from the beginning. You can invest in some baggies and fill it with some protein, peanut butter, and get some milk if you can keep it at work if not water works fine then just use a blender bottle to mix it up. takes literally 2 seconds.

    other than that if you want your body to look great youll have to put in great effort obviously. now that being said not everyone wants to look like the hulk. so if youre looking to just get the diet down easiest way is to start with simple substitutions and gradually work into a better diet.

    cut down on alcohol smoking etc. , choose subway over taco bell, water over juice, salt free items over salt, whole wheat pretzels over chips (although pringles makes a 0 fat chip which i do love) , etc.
    I used to smoke everyday almost, and binge drink like it was my job, i slowly but surely worked my way into bodybuilding and I honestly dont even like drinking any more and my diet has seen a complete turn around. these things take time so dont feel like you have to rush it.

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    Ok so do I need certain protein before I go to bed at nite? Cassin when's the best time to take protein?
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    How much protein carbs, fruit veggies do I need on a days intake? 185lb guy, happy with the weight I'm at
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    About 1g/lbs body weight. So keep it around 170-190. Going on what crispy said before: eat the protein you want to weigh. If you wanna be 250lbs, eat 250g protein.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Lol ill gave to keep track of protein intake now, protein every 3 hrs??
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    Quote Originally Posted by crispycrown View Post
    It doesnt have to be uber hardcore from the beginning. You can invest in some baggies and fill it with some protein, peanut butter, and get some milk if you can keep it at work if not water works fine then just use a blender bottle to mix it up. takes literally 2 seconds.

    other than that if you want your body to look great youll have to put in great effort obviously. now that being said not everyone wants to look like the hulk. so if youre looking to just get the diet down easiest way is to start with simple substitutions and gradually work into a better diet.

    cut down on alcohol smoking etc. , choose subway over taco bell, water over juice, salt free items over salt, whole wheat pretzels over chips (although pringles makes a 0 fat chip which i do love) , etc.
    I used to smoke everyday almost, and binge drink like it was my job, i slowly but surely worked my way into bodybuilding and I honestly dont even like drinking any more and my diet has seen a complete turn around. these things take time so dont feel like you have to rush it.

    -CC
    Fook the peanut butter sandwiches. Go get yourself a foreman grill and grill like 10 turkey burgers at once, bring about 2 of em bi tches to work to eat at lunch if they have a mirowave you can heat them up in.
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    How many calories, should I intake? I don't want to gain anymore weight, and how many carbs?
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    Eat around your BMR on non workout days (plenty of calculators online) and add calories on lift/cardio days. Depending on how hard you go 200-500 should do it
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    Quote Originally Posted by ninja636 View Post
    How do u know this us a myth?? I seen a nurotritonst and told me... So who do u be leave nowadays... I feel like if I ate 100 grams a day id put on to much weight. I'm bit trying to gain anymore weight, I'm at 185lbs
    you need to fire your nutritionist 1g of protein per LB of bodyweight, fit the rest of your macros to fit your caloric requirements a good rule of thumb is 3 parts carbs 2 parts protein and 1 part fat make adjustments based on results
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    Quote Originally Posted by ninja636 View Post
    So if ur telling me to eat 200 grams of protein a day how much protein are u going threw in a week? $$$$ what brand
    its not hard at all to get in 200g of protein a day eat some chicken no one said to get all of your protein from shakes thats just way to costly eat some food
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    Quote Originally Posted by Oscar View Post
    its not hard at all to get in 200g of protein a day eat some chicken no one said to get all of your protein from shakes thats just way to costly eat some food
    Exactly. For me 2, 2 lb protein containers from walmart last me about one month for about $30. I have one shake a day(2 scoops), post workout on my workout days and on my rest days anytime of the day I feel like it.
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    chicken, rice, oatmeal, hamburger, and chili beans. and some dairy too dont forget your fruits and veggies
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    waw a lot of informations
    thanks to everyone
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    All food. Type is irrelevant, just eat tons of every type everyday.
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    The best way to build muscle is to eat right and workout consistently. You should eat a variety of different types of foods and make sure you are drinking plenty of fluids. Brown rice is a great complex carb to eat also quinoa is a great food for those that are looking to eat clean. You can cook it many different types of ways also. When it comes to protein make sure you are eating chicken and fish. If you are looking for extra cals add whole wheat pasta or bread to your meals. I think you should also be drinking a mass building protein shake. Muscle Gauge Nutrition makes a great product. Be sure to check it out on their website.
    Last edited by MuscleGauge1; 11-12-2012 at 06:10 PM. Reason: Testing
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