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Muscle building foods?
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walnut_the_rockclimber


Mar 30, 2006, 1:04 PM
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Muscle building foods?
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I have been training hard for the past five months. I have only put on about three pounds of muscle weight. I tried eating more 'muscle building foods' like peanut butter. Any other suggestions?


veganboyjosh


Mar 30, 2006, 1:25 PM
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http://www.lileks.com/...allery/meat/mmmm.jpg


cintune


Mar 30, 2006, 1:34 PM
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http://www.vintagevantage.com/uploads/tuna.JPG


nola_angie


Mar 30, 2006, 2:18 PM
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lots o fish, lots of meat.

I get a protien suppliment from GNC....40$ for the soy stuff, the whey is more pricey. 4 lbs lasts me a while, and I take up to 50g a day. I'm a she-hulk, tho. :lol:

ALWAYS take protien before bed...helps your body repair!


mikej


Mar 30, 2006, 2:38 PM
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Tuna's great, beans are good, but so much fiber you may not get the nutrients you're looking for (including soy). Muscle building in weight is not necessary for climbing, more likely, hindering. There's tons of threads on this, people arguing, but the bulk of people with experience and who climb well will tell you adding weight is a no no, unless its no more than a couple of pounds. Climbing builds hard toned muscles, not bulk and extra bulk is not very useful when you have to haul your heavy carcass up the rock. If you're training for climbing, get out of the gym and get on some rocks. If you're not near rocks, at least pull some plastic, get some rock rings, a campus board, or a hit system. From 5.7's to v7, i haven't gained an ounce. Climbing blah blah blah mostly mental blah blah something about technique blah blah blah. Really convincing final statement blab blah blah blah.
P.s. blah book blah read blah, something warrior.
sorry, I had to fix the needle, I thinks the record is messed up. :lol:

oh, and
In reply to:
nola_angie: ALWAYS take protien before bed...helps your body repair!
this is good.


craftedpacket


Mar 30, 2006, 2:52 PM
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There are plenty of articles about this on the internet...just try google'ing it. The normal human consuming the right foods and working out will only gain about 5-10 pounds of lean muscle mass per year. That's just the way it is. If your looking to gain you need to consume 1 gram of protein for each pound of body weight you weigh every day. Its near impossible to do this without supplements. Supplementing with a creatine supplement will also aid in your gains and recovery. If your looking to gain more then 5-10 pounds of muscle in a year it will take steroids to make it happen. Good Luck.


rockguide


Mar 30, 2006, 3:04 PM
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I just drink beer. That seems to work.


keinangst


Mar 30, 2006, 3:09 PM
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Spend $25-$30 on a 5-lb tub of whey protein powder.

Mix 3-4 times daily with a few ounces of skim milk.

In addition, be sure to drink about 1/2 gallon+ of skim every day. As long as you're not lactose intolerant, this is the quickest and by far the most cost effective way to put on muscle, IMO.

Also, be sure to eat normally (healthily) in addition to all that above--that is, don't treat them as meal replacements, just add them to what you already eat. Personally, I can't stand choking down canned tuna, chicken, etc.


tonydevo


Mar 30, 2006, 3:12 PM
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Stout beer certainly helps me get big for trad climbing.


mtikusis


Mar 30, 2006, 3:16 PM
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Putting on bulk muscle is probably not a great idea. When you think about the type of fitness most commonly called for in climbing, it's mostly muscular endurance over muscular strength. Granted muscular strenngth plays a role, but look at climbers like David Graham and many others. They don't exactly look like body builders, but more or less just super toned. Eat healthy and climb often and you will find better results I think.


Partner cliffhanger9
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Apr 3, 2006, 11:09 AM
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cliffhanger9 moved this thread from Suggestions, Questions & Feedback. to Technique & Training.


Partner kimgraves


Apr 4, 2006, 5:53 PM
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If you go to body building sites you'll find out the tried and true way to gain muscle: lift at about 65% of your max for multiple reps (10-12). This creates "micro-tears" in the muscle fiber. Then eat enough protein to heal those tears with more muscle. Simple.

But the real question is why do you want to gain muscle. Having more muscle doesn't mean you're any stronger. And if you gain muscle without being stronger your strength to weight ratio goes DOWN! Not good for rock climbing. Instead you want to learn to recruit the muscle you already have. That's a matter of training the neurological system. You do that by lifting at 90% of your max for 4-6 reps. It's not enough trauma to damage the muscle but it teaches the nerves to respond.

The other way to get functionally stronger is to loose body fat. How many more pullups could you do if you weighted 10 lbs less? Being lighter, your strength to weight ration goes up. The trick is loose body fat without loosing muscle. But that's another post.

Best, Kim


gymslackerclimber


Apr 4, 2006, 6:27 PM
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walnuts-beans-salmon-broccoli- PB&J-water-fruit...

im sure many are familiar with the 14 superfoods?


Partner kimgraves


Apr 5, 2006, 7:37 AM
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There was an article in this morning's NY Times which included the diet used by body builders. See this link. Go to the multimedia show.


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