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How to establish a good protein diet, and will i start putting on more fat then muscle mass if i start?
Im thinking about starting a protein diet. I start the day with drinking an egg (dont bash me with salmonella preaches cause its real rare), i lift weights about every day or every other day and i eat a good amount of meat. I also have a protein shake about once every week. . . i would have more then one a week but buying it from smoothie king is expensive.
Try the following regime.
You need two things for gaining muscle.
Firstly a good stimulus for your muscles/bones to grow. Secondly, the nutrition and chemistry for them to grow.
The first one comes by progressive training. This means doing curls, bench presses, exercising with a lat machine (for your latissimus dorsi = back muscles), straight leg raises for abdominals and psoas muscles, incline sit ups for rectus abdominus (which gives so-called six-pack), etc. Progressive means you do 3 sets of 10 reps for each exercise with the maximum weight you just can, then perhaps once or twice a week increase the work-load.
Second point: nutrition.
You need a good all-round diet rich in protein (meat, fish, eggs, cheese, chicken, nuts, pulses, etc), carbohydrate (pasta, potatoes, rice, etc) vitamins + minerals (green veg, fruit, nuts, liver, tomatoes, beetroot, etc.) and just a little unsaturated fat (plant source eg sunflower oil in cooking, margarine, etc.), + plenty of fluid.
Muscle is made mainly of the proteins myosin, actin and tropomyosin. Bone has a calcium phosphate backbone with collagen (a protein filler). So you need plenty of milk and cheese to provide calcium and Vitamin D (cholecalciferol).
This regime will make you put on a lot of muscle, but a little fat, too, because of the calories. Not to worry. Once you bulk up, you can easily get rid of the fat to gain definition.