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Our Brand New ACCELERATED Fat Loss Diet!I have a question.
I'm working out.. and currently trying to gain Lean muscle mass without all the fat. My question is.. if I eat my regular 6 meals a day and get a good amount of protein in my diet without creating a calorie surplus (1 gram of protein per pound of body weight ratio).. will I gain muscle?
I'm an ectomorph.. so it's hard for me to put on weight.
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1 response so far ↓
1 Titties // Feb 24, 2008
1. Make sure you're getting between 1 and 1.5 times your body weight (if you are overweight, then substitute your target body weight) in grams of protein. For example, if you weigh 150 pounds, you should be eating between 150 and 225 grams of protein per day if you want to consistently gain muscle. Full time bodybuilders can eat sometimes two to three times their bodyweight in grams of protein, and sometimes more, but for most of us that would be overkill.
2. Use a variety of protein sources. The most common source is meat, but there are alternatives. Nuts, rice and beans, cottage cheese, and soy are all high in protein. They all have different types of amino acids in, so the more variety the better.
3. Consider supplements. These are an easy way to gain more protein without having to actually eat it. Whey and Soy Proteins are common. Some doctors say that Whey Protein is difficult to digest and can strain your liver or kidneys. A high protein diet in general can be straining on the kidneys, so it is important to drink a lot of water. This will flush out your system and negate the negative effects of eating a high protein diet.
4. Balance your workouts. If you are doing a highly aerobic activity of any kind and don't eat a high protein diet you will consistently lose strength and muscle mass. Many high school and college athletes, such as wrestlers, are faced with declining strength throughout the season because they are unaware of this fact.
5. Include carbs in your diet. If you are planning on lifting weights but also aiming to lower your body fat, you should know that it is impossible to get a pump without carbohydrates in your system (if you don't know what a pump is, overlook this paragraph).
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