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Building Muscle mass

PostPosted: Tue Aug 14, 2018 8:31 pm
by Clarkman
How, or rather, is there a diet that fits the "plan" and helps build muscle mass? If the answer is "it is the same diet with no changes needed", why do so many bodybuilders claim my diet will not work if I am not trying to lose weight but build muscle?
As a side note, a few people I know take testosterone supplements, and or human growth hormones to accelerate the muscle building process. What are the dangers associated with those supplements? They terrify me (not the people, the supplements) so what is the best approach for the goal of building muscle mass?

Re: Building Muscle mass

PostPosted: Thu Aug 16, 2018 11:54 am
by geo
How, or rather, is there a diet that fits the "plan" and helps build muscle mass? If the answer is "it is the same diet with no changes needed", why do so many bodybuilders claim my diet will not work if I am not trying to lose weight but build muscle?


It is the same diet with no changes needed, as is taught here. Bodybuilders will claim it will not work because they aren't nutritionists, they don't know the science, they've never tried it, and a million other reasons.

As a side note, a few people I know take testosterone supplements, and or human growth hormones to accelerate the muscle building process. What are the dangers associated with those supplements? They terrify me (not the people, the supplements) so what is the best approach for the goal of building muscle mass?


When you say Testosterone or HGH suppliments I assume you are talking about over the counter suppliments that might raise these levels of hormones within the body and not actually taking the prescription medicine being used illegally by virtually all Pro bodybuilders.

Bottom line, there is NO SCIENTIFIC PROOF that any of these suppliments will build muscles. And taking the real drugs is simply dangerous. Bodybuilding history is repleat with the deaths of the atheletes from using these drugs all for a trophy or title.

The ONLY way to build muscle is through the concerted effort of stressing the musculature to the point that compensatory mechanisms within the body will be activated.

In other words, progressive resistance training over time. There are no short cuts (even with the deadly illegal useage of drugs.)

Train hard but safely, rest well, eat well, rinse, repeat. Your muscles will grow as best as your genetics will allow.

Just a couple generic points to keep in perspective:

1. The average male has the genetic ability to grow 40-50 lbs of muscle during a lifetime of proper training. Women about half that.
2. Training properly, the average person can achive 90% of their genetic strength/hypertrophy potential in about 5 years. The last 10% takes a lifetime.
3. The average person, training properly over time has the ability to gain about 300% in strength from an untrained condition.

While diet is obviously important to life in general, it is also important in athletic efforts as well. What keeps the body healthy (the McDougall Program) will doubly do so for athletes as well and will fully support all your athletic efforts be they resistive or aerobic in nature.

Re: Building Muscle mass

PostPosted: Fri Aug 17, 2018 12:48 pm
by mkh9
Hi, I understand what you mean. There is so much pressure from trainers and other people to take protein supplements
and there are those who take growth hormones etc. But Too much protein is bad for the kidneys and also not necessary for
building muscle. My trainer wants me to eat more protein. But I don't eat as much as he wants. I read that eating animal based protein causes you to increase human growth hormone but that also makes you increase insulin like growth factor which can cause cancer. I also read that plant based protein doesn't seem to be harmful in that they don't see that cancer is produced by it. But, still too much protein is not good for the kidneys. The recommended daily allowance (RDA) of protein is 0.8g/kg of body weight. personally, I have tried not eating any more protein than Dr. McDougall recommends and didn't do as well as when I have about 85g/kg-95g/kg of body weight when I am doing a very hard workout (weight lifting). But I still get injuries and/or set backs like everyone else. I wouldn't go higher than that. There are lots of studies that say that actually eating less in general makes you live longer. So you have to decide what is right for you and your risk tolerance. It is not recommended by Dr.Mcdougall to increase the protein amounts. What I read is just eat a whole plant based diet and that is enough. This is my opinion. I generally recommend following Dr. Mcdougall's diet plan. It is the most healthy.
regards,

mkh9

Re: Building Muscle mass

PostPosted: Fri Aug 17, 2018 2:05 pm
by f00die
they are saying that coz they know
some relevant reading
https://bradpilon.com/tag/steroids/
https://www.nejm.org/doi/10.1056/NEJM199607043350101
Image
this graph shows that a juicing couch potato (no exercise+testosterone)
grows more fat-free mass/muscle
than exercising without testosterone
building muscle mass is not a healthy goal
the healthy goal is getting stronger
which means lifting heavier weights than you used to
there are champions in every weight class
let the mcdougall eating plan pick your weight class
and you just lift to be as strong as you have interest/time/effort for
and how you look is how you look

Re: Building Muscle mass

PostPosted: Mon Aug 20, 2018 10:22 am
by Skip
Listen to (and look at) this podcast: http://www.richroll.com/podcast/nimai-delgado-385/
Talk of X grams of protein for Y pounds of body weight is what is usually recommended. Of course, you don't need animal protein.

Re: Building Muscle mass

PostPosted: Mon Aug 20, 2018 12:47 pm
by Ltldogg
Clarkman wrote:How, or rather, is there a diet that fits the "plan" and helps build muscle mass? If the answer is "it is the same diet with no changes needed", why do so many bodybuilders claim my diet will not work if I am not trying to lose weight but build muscle?
As a side note, a few people I know take testosterone supplements, and or human growth hormones to accelerate the muscle building process. What are the dangers associated with those supplements? They terrify me (not the people, the supplements) so what is the best approach for the goal of building muscle mass?


Hi Clarkman:

Everything you need with the science to back it up is provided by the experts here, Dr. McDougall and Jeff Novick. Here are my recommendations for success:

1. Learn to search this website/forums for the answers to your questions; they are all here and backed up with science and with this tool/power at your hands you can find answers quickly all in this central location. So, either using the search on this site or just going to Google, type in phrases like "Dr McDougall Gain Muscle", "Dr McDougall Protein", "Dr McDougall Testosterone", "Dr McDougall Supplements", etc. And for Jeff Novick, who is the Expert Dietician and Nutritionist for the McDougall Program (and all around Nutritional Science Research guru), use Jeff's Subforum; he has a ton of stickied topics including a huge FAQ. Lastly, use the forum Advanced Search to search by keywords and his username, which is Jeffn.

2. Don't listen to personal trainers, main stream media and individuals; they are not experts, not backed by valid science and do not have the results and experience.

3. Follow this program to the T if you want excellent health.

Doing a quick search here are articles, videos, etc from Dr. McDougall and Jeff Novick to answer your questions, but I can summarize for you: don't take supplements, don't listen to your trainer or friends, follow this program and a simple exercise regimen and you can gain muscle mass, but it takes a lot of time and consistency. There are no shortcuts while maintaining good health.

Dr. McDougall-
https://www.drmcdougall.com/health/educ ... d-muscles/
https://www.drmcdougall.com/misc/2003nl ... 0900nl.pdf
https://www.drmcdougall.com/misc/2010nl ... tamins.htm
https://www.drmcdougall.com/misc/2007nl/apr/protein.htm
https://www.drmcdougall.com/misc/2015nl ... andsex.htm (Testosterone)
https://www.drmcdougall.com/health/educ ... le-female/

Jeff Novick-
http://www.jeffnovick.com/RD/Articles/E ... teins.html
http://www.jeffnovick.com/RD/Articles/E ... cture.html
http://www.jeffnovick.com/RD/Articles/E ... _Need.html
http://www.jeffnovick.com/RD/Articles/E ... otein.html
http://www.jeffnovick.com/RD/Articles/E ... ments.html
viewtopic.php?f=22&t=43482
viewtopic.php?f=22&t=17086&p=156126&hilit=gain+muscle+mass#p156126

Cheers and good health,
Scott

Re: Building Muscle mass

PostPosted: Tue Aug 21, 2018 3:06 pm
by Skip
With regards to the myth that plant based eaters don't get enough protein and therefore don't build muscle this will be a game changer and may influence a whole bunch of people: http://gamechangersmovie.com/ As the strongest man in the world says and will be highlight in this movie, "you don't have to eat an ox, to be as strong as an ox"

Re: Building Muscle mass

PostPosted: Fri Aug 31, 2018 10:47 am
by Clarkman
Thank you for the responses. I figured as much! Happy Work-Outs,
Clarkman