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Is working out, didn't notice growth of muscle. Suggest diet tips and effective supplement to gain lean muscle?

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Dietitian & Nutritionist
Practicing since : 2003
Answered : 123 Questions
I m 24 years age weight is 75 kg nd height is 5 ft 8 1/2inches i ve started working out in gym last month but i hv nt seen any growth of muscle rather than my tummy fat increase and my hands i mean biceps muscle mass decrease day by day what is the reason behind that?
Please suggest some good diet tips and some very costly and effective supplement like protien powder and mass gainer to gain lean muscle.
i m asking this beacuse i want to gain muscle in quick time
Is it good to work out in gym in morning and in evening.i m too much curious about to gain muscle to please give genuine suggestion .
Posted Fri, 24 May 2013 in Weight & Lifestyle
Answered by Grace Abraham 6 hours later

Thanks for posting your query.

Protein does not make your muscles grow when you are bodybuilding, but instead helps to repair them. When you lift weights, you are creating tiny tears in your muscle. Your body repairs these muscle fibers to make your muscles grow larger. The body uses proteins to repair these fibers, which is why you will need more protein in your diet when you are bodybuilding.

In addition to eating the correct amount of protein, timing of these protein servings also is important. It is generally recommended eat a lean protein source 15 to 20 minutes before your exercise session, or within at least 1 hour after you work out. This gives you the amount of protein you need to repair muscle fibers after your exercise session. While lean protein sources such as skimmed Milk, egg whites, skin out chicken, Soy milk or Tofu are good choices because of its low fat content.
As a bodybuilder, consuming more protein than the average person is needed to achieve the muscle gains you want to achieve. However, extra protein can be hard on your liver and kidneys because these organs are responsible for breaking down the wastes associated with absorbing these nutrients in your body. Also, consuming protein in excess of your daily needs is unnecessary because your body eliminates it via your urine.

Take extra protein only when you workout and avoid them when you are not working out. There is no need for extra protein supplements when you are having a high protein diet.

Generally high protein foods should be taken soon after the workout. Try to have only egg white, avoid yolk due to its high fat content. Have a high protein meal only after your workout, but not during other time of the day.
You can include soya products in the diet, as it is high in protein and low in fat. Use skimmed Milk as much as possible. Keep in mind, that you should not over load the kidneys.

Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight. Here are a few tips to get you started:
•     Have an extra slice of whole-grain toast with peanut butter at breakfast.
•     Add extra cheese to an omelet.
•     Slice an XXXXXXX and serve with almond butter.
•     Stir chopped nuts into plain yogurt and top with honey.
•     Carry a bag of trail mix for a convenient snack.
•     Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
•     Add calories with a nutritious beverage such as milk, 100% fruit juices, or vegetable juice.

Hope I answered your query.

Grace Abraham

Above answer was peer-reviewed by
Follow-up: Is working out, didn't notice growth of muscle. Suggest diet tips and effective supplement to gain lean muscle? 17 hours later
I would like to know why it is take so much time gain lean muscle ?
I woud not like to go for budy building i just like to go for shape up like normal chest muscle and normal biceps mass only so want to how much time will it take?
As far as my knowledge is concern there so many branded protien powder available in the market and it has also good result so should it better to take protien powder.
And it is not possible to take all the diet which u mentioned but i m not saying fully certain diet is possible .

Answered by Grace Abraham 8 hours later

Gaining muscle differs in each individual. It depends upon the body shape, genetic factors and also mainly on the eating pattern and exercise pattern. There is no fixed duration for all individuals.

One month is a short time for a big change, so it is good to have patience.

It is not recommended to use protein supplements on a prolong duration, since there are chances of overloading your kidneys and damaging them as well.

It is better to have protein XXXXXXX foods in the diet that can be useful for muscle strength.

Hope I answered your query.

Grace Abraham.

Above answer was peer-reviewed by
Follow-up: Is working out, didn't notice growth of muscle. Suggest diet tips and effective supplement to gain lean muscle? 2 days later
should it a good idea to go to gym 2 times?
i would like to know about anabolic steroid and also whey protien?
Answered by Grace Abraham 25 hours later

Ideally workout once in a day, which will help your body to get some rest and help in recovery also.

Whey protein aids muscle recovery, while anabolic steroids also do the same and much more, they have a lot of side effects- like balding, hypertension and impotency to name a few.

So, it is better to use natural supplements that are meant to enhance the performance keeping the hormones within the natural level, while steroids change them beyond natural limits to promote strength and muscle mass.

Hope I answered your query.

Grace Abraham.
Above answer was peer-reviewed by
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