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Need Help Gaining Muscle
Board: Health and Fitness
Aug 10, 2015 9:09pm
Thread (disabled) Board
I am on a weight loss journey right now and I just started going to these free boot camps run by the crazy Herbalife people. (It's free; but, they do try to sell their product since it is a MLM company). One of the free benefits is they get you on a fancy scale and track not just your weight, but muscle mass, body fat %, visceral fat and metabolic age. It became very clear to me that while I had lost about 35 pounds on my own...holy heck! I was still 51.5% fat! I am dropping fat now and gaining muscle; but, I need suggestions for LOW FAT foods and recipes that are very high in protein. Also, I'm open to any other ideas to increase my muscle mass which is low but, getting better.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906979 by Sharkboy and Lavagirl
Aug 10, 2015 9:18pm
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My husband and all his weight training buddies swear by Whey powder, they put in smoothies for muscle.

For increasing muscle mass, you need to lift heavier weights. Especially the large leg muscles. Women are often intimidated by weight training, but there's no reason to be. It really helps burn more fat!

I'm going to join a gym again in a few weeks. I can't wait to get back in shape.

I can't help much on the low fat diet, other than avoid fried foods. I believe it is the starchy carbs that cause the most weight gain. I lowered my wine intake and carb intake and that alone has caused me to drop 2 pounds in 2 weeks.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906984 by FloridaFour
Aug 10, 2015 9:25pm
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I'm right there with you! When I finally signed up for a gym membership so I could do some weight training I was horrified at how little I could do compared to years ago and the healthy version of me. It was a sobering moment. I realized then how weak I had become. I'm glad to say I have moved from the lowest set of weights to the 2nd and 3rd lowest (depending on the muscle); but, I still have a long way to go. I'll try the whey powder! If I can mix it with skim milk that would work for me.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906987 by Sharkboy and Lavagirl
Aug 10, 2015 9:29pm
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My husband add fruit only to his. I think it's up to you. I never tried it! I dont like fruit smoothies, Too many carbs. Maybe if I could make a protein only smoothie!
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906989 by FloridaFour
Aug 10, 2015 9:31pm
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I am allergic to all fruit except apples (I can drink some highly processed juices though), so that might not be the best mix for me. Maybe I can mix yogurt in. I can tolerate some yogurts with fruit and all yogurts without fruit.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906989 by FloridaFour
Aug 10, 2015 9:32pm
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I've lost so much muscle. I weigh about the same, maybe 5 lbs heavier. But probably added 15 lb fat and lost 10 lb muscle. Sure doesn't look the same and I'm bigger in the middle.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906990 by Sharkboy and Lavagirl
Aug 10, 2015 9:34pm
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Apple and carrot would be good. There's lots of smoothie recippes with apple and carrot. :)

Wow that would suck to be allergic to so many fruits. :(
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906992 by FloridaFour
Aug 10, 2015 9:36pm
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I would do yogurt and ground nuts for my smoothies. Some fruit for flavor, but not a lot. Banana. Peach. Strawberry mango, those are my favorites.

*ground up nuts.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906979 by Sharkboy and Lavagirl
Aug 11, 2015 1:03am
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You actually don't need to overdose on the protein to build muscles. Sure, the body needs amino acids from the protein as building blocks, but excersize to build muscle is more important. As long as the body gets enough building blocks and energy it doesn't care if the energy comes from fat or protein or carbohydrates. Whey powder is great for those that have a hard time eating enough food to keep up during hard training, but there are better food that's more satisfying for wheight loss. My hubby tried a very low energy diet and he added a protein shake on the days he went to the gym since the program wasn't really adjusted for a guy his size. Too little energy is no good either.

Maybe try cottage cheese with or without topping. Nuts and honey are good, but you'd have to keep track of the topping since those are both energy dense foods. Boiled or poached eggs... Lean meats... Edamame beans (green soy beans) is a really nice snack or side dish with lots of tasty protein.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #907001 by ApanAnn
Aug 11, 2015 6:43am
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I find that good Greek yogurt, (not the sugary kind), plus a handful of pecans, keeps me going strong all the way to lunch time. Conversely, a muffin or bagel has more calories, no protein, and I'm hungry in 2 hours.

Eggs are good, too.

I agree, too little calories, and you'll get too tired. And then you won't excercise. But there's a balance, otherwise fat won't come off.

Less aerobics, more weight training.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #906979 by Sharkboy and Lavagirl
Aug 11, 2015 9:40am
Thread (disabled) Board
Get a roku, go to the YouTube channel. Search for Jillian Michaels. Do her 30 day shred workouts. Lose weight and build muscle. There's also a workout for problem areas. Worked for me! :)
Healthy eating helps too. Avoid all processed foods, and eat a rainbow.
And way to go on your your journey thus far! High five to ya!
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #907033 by photopam
Aug 12, 2015 11:49am
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Thanks for the info everyone! This muscle gaining is a work in progress; but, I'm going to use al this advice and hope for the best!
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #907124 by Sharkboy and Lavagirl
Dec 11, 2015 3:43am
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Sorry I'm so late on the bandwagon here! I've gained a lot of muscle this year (and lost 50+ lbs) using a home exercise program along with free weights (I have 3,5,8 and 10 lb weights at home) and a yoga mat. The home exercise program I'm on is high in veggies and protein, but does not cut out good fats or carbs. I've been substituting chicken and turkey sausage in for regular sausage to cut out the bad fats, although I sometimes use real sausage to make my husband happy! I eat steak, chicken, turkey, sausage and still lose weight and gain muscle.

In the last month, I've supplemented my protein with an after-workout protein drink (again, I'm not going to promote products here... if anyone wants any information, just message me), which has helped my muscles tremendously, not only helps build muscle, but helps with muscle recovery so I'm less sore.

The only places I'm sore now, are in my knees, which I may have for the rest of my life, because I did WAY too much hiking at 240 lbs and ruined the joints. I'm hoping that once I get into the low 100's (I'm 180 now), the achiness in my knees will subside.

Good luck!
Bungalow Boxer
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #915848 by Bungalow Boxer
Dec 15, 2015 8:35am
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You look awesome and doing a great job.
Re: Need Help Gaining Muscle
Board: Health and Fitness
Reply to: #915848 by Bungalow Boxer
Dec 27, 2015 5:08pm
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My sister in law had very painful knees/arthritis and foot pain, when she gained weight to about 165 lbs. She's 5'5". When she lost weight to about 135, she found the pain was mostly gone. Here's to hoping your knees will recover, and maybe in the mean time try not to overdo it when they do hurt. I alternate my exercises so as not to get a repetition injury.