Phano Som - Ten Quick Muscle-Building Tips

[travis]

Learn the ten secrets to gaining lean muscle mass quick! Get your body in an anabolic state in a hurry. See what you've been doing wrong!

http://www.bodybuilding.com/fun/phano89.htm

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This Post that you have given is the WORST message to give people who are trying to gain muscle mass. I am a Diabetic and I AM ON A LOW-CARB DIET! If you consume Carbs, you WILL GAIN LOTS OF WEIGHT, it just transforms into Sugar. PROTEIN is what adds mass. Read up on some scientific evidence before you post a stupid article like that. There are Low-Carb MET-RX Protein Bars out now...BECAUSE THE TRUTH IS COMING OUT ABOUT CARBS!!!!!!!!!!!!!!!!!!!!!!

[Mark21087]

Dude, you won't gain much muscle mass when low-carbing, thats used to cut up, and when you cut, you loose muscle mass.

[Unregistered]

I'm 5'3", and weigh in at about 115. My goal is to get to 125. I'm eating about 5 small meals a day. (7:30, 10:30, 1:30, 4:30 and last dinner 7:30)
My question is, at each feeding do you need to eat exactly 40 grams of protein? I would say my lunch can vary and it will be around 30 grams instead. My 2 shakes are 40 grams each as well as my dinner. And exactly how much calories should I be taking in for my size? I'm sure it can't be 4000. But to what I dont know.
And my second question, Im lifting heavy on Tuesday's for legs, (squats, leg press, and leg curls) and then hitting them again on Fridays...hard. (Leg curls, lunges, and then stiff legged) Am I not resting enough in between? Im very active at work if it helps. Sorry that it's so long but I would like some feedback. Thank you.

Tina

[Unregistered]

This Post that you have given is the WORST message to give people who are trying to gain muscle mass. I am a Diabetic and I AM ON A LOW-CARB DIET! If you consume Carbs, you WILL GAIN LOTS OF WEIGHT, it just transforms into Sugar. PROTEIN is what adds mass. Read up on some scientific evidence before you post a stupid article like that. There are Low-Carb MET-RX Protein Bars out now...BECAUSE THE TRUTH IS COMING OUT ABOUT CARBS!!!!!!!!!!!!!!!!!!!!!!

i dont think the article was referring to diabetics who require special attentionto nutrition.

[qaliron]

This Post that you have given is the WORST message to give people who are trying to gain muscle mass. I am a Diabetic and I AM ON A LOW-CARB DIET! If you consume Carbs, you WILL GAIN LOTS OF WEIGHT, it just transforms into Sugar. PROTEIN is what adds mass. Read up on some scientific evidence before you post a stupid article like that. There are Low-Carb MET-RX Protein Bars out now...BECAUSE THE TRUTH IS COMING OUT ABOUT CARBS!!!!!!!!!!!!!!!!!!!!!!

I have been on these so called mass building programs before, and if you dont mind the massive dieting you need to do to get rid of all that fat gain, more power to you. Everyone seems to be in such a hurry to gain mass. The diet before and after is very costly and Im not too sure its very healthy in the long run. I eat very little carbs but my protien and good fats are most important to me. When I started the plan Im on, I had a stomache measurement of 48 inches, and in a matter of 4 weeks I lost 6 inches in that stomach and gained 7 lbs. Im still on that diet and have lost an additional 4 inches and gained 5 more lbs. I eat a handful of nuts and seeds(no peanuts) about 8 times a day and before and after my workouts. Followed by a protien drink which consists of 50 grams protien and 10 grams of glutamine. My pre-workout "meal" is a handfull of seeds and nuts, 12 grams of AKG, and 20 grams Glutamine. My post workout "meal" is a handful of seeds and nuts, 50 grams protien with 10 grams glutamine and 10 grams of AKG. All my meals are seeds, nuts protien powder, glutamine and papaya for digestion. My blood work is perfect. High calories is not what I rely on. I like a slow, permanent growth with fat loss. Much healthier in my opinion. And get this....I can eat anything I want....everyday as a snack and not effect the outcome. I am 6'5". and when I started the diet I weighed 278 lbs with a 44 waist pant, I am now 290 in a 38 waiste pant, this in 2 months time...I am a firm believer in supplements , protien and good fats. The human body will adjust to the lack of carbs as long as you supply it with good fats. I forgot to mention I also supplement with Taurine 500 mg with each meal.

[Fitwithmitch]

I'm 5'3", and weigh in at about 115. My goal is to get to 125. I'm eating about 5 small meals a day. (7:30, 10:30, 1:30, 4:30 and last dinner 7:30)
My question is, at each feeding do you need to eat exactly 40 grams of protein? I would say my lunch can vary and it will be around 30 grams instead. My 2 shakes are 40 grams each as well as my dinner. And exactly how much calories should I be taking in for my size? I'm sure it can't be 4000. But to what I dont know.
And my second question, Im lifting heavy on Tuesday's for legs, (squats, leg press, and leg curls) and then hitting them again on Fridays...hard. (Leg curls, lunges, and then stiff legged) Am I not resting enough in between? Im very active at work if it helps. Sorry that it's so long but I would like some feedback. Thank you.

Tina

Tina, that's a great question, and one that bugs many people when they want to get started. It's good you're concerned about nutrition, as it is the most important part of the equation. My website will give you some insight as to how many calories you need each day to gain some weight. You can find out at: http://fitwithmitch.com/nutrition/how-many-calories-do-you-need/

To answer your question about the leg workouts. Tuesday to Friday is enough rest for your legs if you're active and train often. You should allow 48-72 hrs for any muscle to recover. Your central nervous system and hormonal system also need as much as or more recovery time if you're training hard, so keep that in mind as well. Hope this helps!

Mitch