What is the best diet to become more muscular?

[shawkib]

I've been going to gym and exercising for 5 months, 5 times a week, 1 hour a day ,
First day: Chest exercises
Second day: Shoulder Exercises
Third day: Biceps exercises
and i repeat them with abs exercises everyday
I didn't follow any diet and didn't take protein yet,

I want to become more muscular and somehow huge! What is the perfect diet to follow ?

I weight 154 pound and im 17 years

This is a picture of my body now

[7399martyn]

the best diet to gaining muscle would be one with a calorie surplus and adequate protein.

500+ calorie maintenence, at least 1g of protein per pound of bodyweight.

[DoubleTapThat]

OK you need to work every body part not just chest shoulders biceps and abs...

put in triceps, back work and definetly leg work, or you'll get dem chicken legs.

eat 3000 calories a day and at least 200g of protein. enjoy your muscles

[RedSoxBrah]

Your routine sucks.

And the best diet is one where you're eating above your maintenance.

[rasse226]

Calorie surplus

[cmallard14]

yeah man as said above your routine is trash. make sure you work your entire body. i can't express in words how annoyed i get seeing guys at the gym that do only chest, shoulders, biceps. and just eat lots of meat and drink milk. get around 3000 cals a day and lift hard with good nights sleep and you will grow.... good luck

[iPwNy]

chest shoulders biceps abs..lmfao classic mirror workout

[bailey1106]

chest shoulders biceps abs..lmfao classic mirror workout

Gotta gett dat dere glamour muscles brah.

[iPwNy]

Gotta gett dat dere glamour muscles brah.

haha, at least the mirror'll always think he looks good.

[chekov]

First of all if you are just starting out then maybe like... take things a little easier Training five days per week, if you are just starting out, is counter productive. Stick to something basic like chest/shoulders, back, legs. Ignore training arms directly for some time.

Now in terms of diet increase your daily caloric intake. I know it sounds simple, but there's no magic formula. Simply using some calculators on BB.com figure out how many calories do you need per day and then add extra five hundred calories to create a caloric surplus.

One thing I would like to point out is that you need to make sure that you gather your calories from good food sources. Forget about processed foods, foods that are packed with simple carbohydrates and stick to foods that are rich in high quality proteins, complex carbs and fats.

Keep things simple and you'll get big bro

[iPwNy]

First of all if you are just starting out then maybe like... take things a little easier Training five days per week, if you are just starting out, is counter productive. Stick to something basic like chest/shoulders, back, legs. Ignore training arms directly for some time.

Now in terms of diet increase your daily caloric intake. I know it sounds simple, but there's no magic formula. Simply using some calculators on BB.com figure out how many calories do you need per day and then add extra five hundred calories to create a caloric surplus.

One thing I would like to point out is that you need to make sure that you gather your calories from good food sources. Forget about processed foods, foods that are packed with simple carbohydrates and stick to foods that are rich in high quality proteins, complex carbs and fats.

Keep things simple and you'll get big bro

isthisrealnotsureifsrslifetrollface.jpg.gif.mov.mp eg4

edit: whatamireading.flak

[bailey1106]

First of all if you are just starting out then maybe like... take things a little easier Training five days per week, if you are just starting out, is counter productive. Stick to something basic like chest/shoulders, back, legs. Ignore training arms directly for some time.

Now in terms of diet increase your daily caloric intake. I know it sounds simple, but there's no magic formula. Simply using some calculators on BB.com figure out how many calories do you need per day and then add extra five hundred calories to create a caloric surplus.

One thing I would like to point out is that you need to make sure that you gather your calories from good food sources. Forget about processed foods, foods that are packed with simple carbohydrates and stick to foods that are rich in high quality proteins, complex carbs and fats.

Keep things simple and you'll get big bro

I agree with most everything except the training part. Why should you completely neglect your arms but train every other muscle group?

[iPwNy]

I agree with most everything except the training part. Why should you completely neglect your arms but train every other muscle group?

no no no no no... let me disect everything he said wrong for you.

five days a week is counterproductive as a beginner, complete opposite, as a beginner you can't lift enough weight for it to be counterproductive, you should be working out as much as you can, biggest compound lifts as much as you can, because your body will get the noob gains and repair quicker compared to someone who's been working out for a while and lifts more weight.

If your muscles are small and you're lifting 10 pounds itll take a lot less time to heal than someone with huge muscles lifting hundres of pounds, workout 5 days a week if you can.

also chest\shoulders, back, legs for a beginner? why not do full body workouts and all the big lifts? why waste time doing back, and then legs when your shoulders are ready to go again?

"there's no magic formula" no there's no magic one, but science has told us that generally you want your body weight in lbs in protein grams, 150 pounds = 150 grams of protein per day. and 500 calories above maintenance is fine, if you're not gaining weight add more calories then.

"you need to gather your calories from good food sources" why? if you're getting your macronutrients, and you're bulking you're most liekly getting close to enough micro's your body needs, if yuou don't think so buy a multi.

What's a "quality" protein ? and what's the difference if a carb is complex or not in terms of body composition? he's bulking, not doing a marathon.

strong broscience

edit: "don't workout your arms directly" why not.. lol

[ErikTheElectric]

The one where you eat more than you expend and end up in a surplus.

[bailey1106]

no no no no no... let me disect everything he said wrong for you.

five days a week is counterproductive as a beginner, complete opposite, as a beginner you can't lift enough weight for it to be counterproductive, you should be working out as much as you can, biggest compound lifts as much as you can, because your body will get the noob gains and repair quicker compared to someone who's been working out for a while and lifts more weight.

If your muscles are small and you're lifting 10 pounds itll take a lot less time to heal than someone with huge muscles lifting hundres of pounds, workout 5 days a week if you can.

also chest\shoulders, back, legs for a beginner? why not do full body workouts and all the big lifts? why waste time doing back, and then legs when your shoulders are ready to go again?

"there's no magic formula" no there's no magic one, but science has told us that generally you want your body weight in lbs in protein grams, 150 pounds = 150 grams of protein per day. and 500 calories above maintenance is fine, if you're not gaining weight add more calories then.

"you need to gather your calories from good food sources" why? if you're getting your macronutrients, and you're bulking you're most liekly getting close to enough micro's your body needs, if yuou don't think so buy a multi.

What's a "quality" protein ? and what's the difference if a carb is complex or not in terms of body composition? he's bulking, not doing a marathon.

strong broscience

edit: "don't workout your arms directly" why not.. lol

Well yea obviously, but most everything else can be set aside. Yea okay you can get your macros from mcdonalds, but it would be better for yoou and your overall health to get it from chicken and rice.

As long as your hitting each muscle/lift 2-3x per week you will gain, doesnt matter if it is a split or FB. AAnd yea i agree with "the dont workout to much thing", noobs dont need 4 rest days. Hell when i started and was on my bulk i wouldnt take a rest day for 3 weeks.

yea his post was brosciency but not too bad, compared to others. Just the training part irratated me a bit.

[iPwNy]

Well yea obviously, but most everything else can be set aside. Yea okay you can get your macros from mcdonalds, but it would be better for yoou and your overall health to get it from chicken and rice.

As long as your hitting each muscle/lift 2-3x per week you will gain, doesnt matter if it is a split or FB. AAnd yea i agree with "the dont workout to much thing", noobs dont need 4 rest days. Hell when i started and was on my bulk i wouldnt take a rest day for 3 weeks.

yea his post was brosciency but not too bad, compared to others. Just the training part irratated me a bit.

It's so hard to eat very healthy foods at a young age thoguh, I don't know how it is for most people but my parents barely ever buy food. There's literally nothing in the house, so I need protein shakes and if im out i have to buy fast food, which sucks but its better than not eating.

I personally think a beginner shoudl hit each muscle 3x a week, then weave off to 2 when their lifts are higher.

[bailey1106]

It's so hard to eat very healthy foods at a young age thoguh, I don't know how it is for most people but my parents barely ever buy food. There's literally nothing in the house, so I need protein shakes and if im out i have to buy fast food, which sucks but its better than not eating.

I personally think a beginner shoudl hit each muscle 3x a week, then weave off to 2 when their lifts are higher.

Food is food.

And there really is that much of a difference between 2x and 3x per week. The only real 3x per week are strength routines and fullbodys and me personally, i dont like either ones, doesnt mean they wont work tho.

[Thogixa]

The only real 3x per week are strength routines and fullbodys and me personally, i dont like either ones, doesnt mean they wont work tho.

Hypertrophy specific training is 3x a week IIRC. I don't think too highly of it but there are 3x a week mass programs out there.