Bulking Up, Using Weights

[rossio]

Hi all

Just a quick question - I am currently trying to add a little weight to my body through exercise and diet. Having lost quite a bit while training for the marathon last year, I have never really put any back on.

Basically, I am running twice a week and using weights twice a week - but I am thinking that I should alter my diet too.

I am pretty much 99% alkaline (it just makes sense) - but everywhere I turn it is whey this and protein that. Not only does that sound like a whole lot of dairy, but also I am aware that excess protein puts stress on the body.

Does anyone have any advice they could offer to someone who wants to add a little more muscle but is unwilling to sacrifice their diet ideals!?

Thanks in advance,
Ross

[RawTruth]

Hi Ross,

When you say you want to add a little weight, what exactly do you mean? Do you want to actually increase the size of your muscles? Or, do you want to be a heavier weight according to the scale? *

What is your weight lifting routine? How long do you work out on the two days you lift?

Finally, can you explain more specifically what your "dietary ideals" are? Also, what you mean when you say that you're 99% alkaline ... ? That way, we can more responsibly offer advice.

* Regardless of the advertisements and regardless of their presence in health food stores, don't believe that you have to take protein supplements in order to do either of these!
.

[angelandarose]

How much food do you eat now? Even on a SAD diet to build muscle mass you have to EAT EAT EAT! That is the only wat to pack on mass. Some people find they put on some 'fat' pounds while bulking up but don't worry about that it will come off quickly because of the extra muscle you are putting on. Keep your diet clean and raw but UP the amount going in. ;) Don't even bother with that powdered junk (whey & protien)... it's a waste of money. Put your money into good quality fruits, veggies, nuts and seeds. ;)
Good luck and HAVE FUN!

Love,
Angie

[twinee1]

Adding muscle is never easy. I think you need to increase the weight training training and be sure to lift heavy. I would think you need at least 4 days. Maybe with splits such as Back, Bicep one day....Legs ..Chest Triceps...Abs and SHoulders..

or try Max OT system...http://www.ast-ss.com/max-ot/max-ot_intro.asp.

You should try to get .8 grams of protein per KG (not pound) of bodyweight to support your body healing /recovery from heavy weights as a min., and I think 1 gram x bodyweight in kilo's as the best.

to convert pds to kilo : http://www.healthyweightforum.org/eng/converter.asp.

Nutiva has a good (says raw on container) Organic Hemp Protein Powder that I love..two serving a day plus veggies and green drink = my 50 grams a day.

Give that a try and you will see results.

[Denise Nicole]

Twinee1, great post!

This is exactly where I was having trouble, not healing after lifting. The amount of food intake needed to boost the protein was not doable. I am healing just fine now and seeing gains, but a raw powder would be divine! Is Nutiva available for sale online?

[plucked]

I take Nutiva aswell. 1 serving (two scoops=30g.) is 11 grams protein. I just ran across another product called, "Manitoba Harvest". It too is raw, sold in the same size container, but has 15 grams protein per serving (30g.), and is (so far where I've looked) significantly cheaper than Nutiva. If you can't find it at stores yet, you can check 'em out online.

[RawTruth]

Manitoba is a decent produjct that I've used. However, the hemp protein that Alissa sells is absolutely the best. It does cost more, but there is no comparison as far as quality and "bang for your buck" anywhere.

[plucked]

Rawtruth, which one does alissa sell? -I'll look and see if I can find it.

I cant afford nutiva anymore, so believe me, more bang for my buck can only be found in the "cheaper" option. Also, I tried a sample of the Manitoba Harvest, and like it better than Nutiva.

[twinee1]

Oh BTW I edited my post above cuz I realized I wrote .8 grams per kg of body weight ...it should of said '.8 minimum to 1 gram per kilo of bodyweight which is desired amount for me due to training.


Glad to help. Training and Diet is a huge interest to me and I like sharing. I competed for 4 years now (I am thinking I may "retire" from the Stage, not 100% sure yet) so I have tried so many methods, diet..some work for me some don't. The key is to learn to read your body.

Alissa's product looks good. I pay 17.99 for Nutiva at the Local Market. Thats 1.19 a serving...cheaper than Animal Protein or the Bodybuilding Whey Proteins. Alissa's comes in at .99 but that is w/o shipping so it all comes out about the same. So it comes down to taste preference from there !!

[RawTruth]

So it comes down to taste preference from there !!Actually, I'm thinking that it comes down to the quality of the ingredients. I had an opportunity to examine Alissa's over the weekend, and I gotta tell you, it's what I'd be going with ... especially if the cost works out to be the same, cuz it's really the highest quality product that she's worked a deal to get and that's been packaged under her name.

[kmik]

I know I sound like a broken record... you'd think I work for the company, but I use what Alissa has available, Living Harvest. I put it in my morning smoothies, and anything else I can mix it with, like pates and stuff like that. Hemp really is such a perfect source for protein!

[rossio]

Hi all

Thanks so much for the feedback!

Yep - I keep hearing the 1g of protein per kg of body weight and that is what caused my quandry - that it is so hard to get that much protein in without succumbing to to whey powders you see everywhere!

I had no idea that there was a truly healthy alternative and am definitely going to check those out!

By 99% alkaline I mean as in pH Miracle alkaline. No meat, dairy, sugars, saturated fats etc and plenty of leafy greens, green drinks, EFAs and the like.

By bulking up I am looking for more muscle! Am prepared to stick a little extra body fat on to get bigger because as mentioned above, this will soon come off once I have a higher proportion of body weight as muscle.

I am now working out every other day with running in between (so upper, then run, then lower, then run) with a day off after each cycle.

Again, thank you so so so much for your suggestions, it is really much appreciated!

Have a great weekend everyone!
Ross

[twinee1]

I thought I would have a hard time with 1 gram per kg...but at my weight I find that is only 58 grams. That is easy ...with my Dark Greens like Kale, Spirulina, and the Hemp Powder I am meeting it daily. It took me a few days to figure it out, what was needed. Fitday.com is great cause you can play with the numbers and see what you need to meet your goal.

[plucked]

I've been trying to meet my protein requirments too, to show myself, and my doc., that I don't have to eat crap to get it.

I take 1 tsp. of a mix of spirulina and chlorella in my AM smoothie, plus a teaspoon of maca, and a serving hemp protein powder.

Throughout the day I usually have atleast 1/4 cup seeds or nuts- usually more -they're SO tasty!

Tonight I made another smoothie with the same ingredients added.

I don't think fitday comprhends spirulina or, maca so I can't figure out how much protein it actually has. but I'll go check.

Anybody know per teaspoon for either? I buy bulk so no clue.

[twinee1]

I have no idea on the Maca..put in Nutritional Value Maca in google and you should find it...and Spirulina is in fitday.

found this : Our kilogram bag Maca Whole Raw Powder is certified organic under USDA standards for Importation and Handling. Global Organic Alliance Cert #1634 Maca is USDA/NOP recognized and certified (SKAL/Netherlands Cert #021154). IFOAM approved and JAS approved.

Serving Size (100g):

Ash 3.49
Carbohydrates 62.6
Fat 0.82
Fiber 5.3
Protein 17.9
Protein Components (%)
Albumins & Globulins 74
Glutelins 15.3
Prolamins 10.6
True Protein 42.1
Vitamin & Minerals (mg %)
Ascorbic Acid 3.52
Boron 12
Calcium 490
Iron 80
Magnesium 70
Niacin 43
Phosphorous 320
Potassium 113
Riboflavin 0.61
Sodium 20
Thiamine 0.42
Zinc 32
Amino Acids:
Alanine 63.1
Arginine 99.4
Asparatic Acid 91.7
Glutamatic Acid 156
Glycine 68.3
HO-Proline 26
Hystidine 21.9
Isoleucine 47.4
Leucine 91
Lysine 54.5
Methionine 28
Phenylalanine 55.3
Proline 0.5
Sarcosine 0.7
Serine 50.4
Threonine 33.1
Tyrosine 30.6
Valine 79.3

[RawTruth]

The simplest approach, though, is explained under the section "Need to Know More About Raw" where Alissa writes under the title Protein. That frees you from having to prove to anyone, including yourself or your mainstream doctor, about your protein intake -- whether you're an athlete or a regular moderate-exercising raw fooder.

[Douglas]

You all get plenty of protien from your greens. You don't need to add anymore at all. Plus if you get to much Protien you are not helping yourself like you think you are. Your body will pee out calicum from your bones when it gets to much Protien. I read about this many times too. People are always asking where are you going to get your protien from. Well Gee where do the cows get if from. From the greens of course. Greens have all you will ever need. bye for now Doug in Calif...... :)

[twinee1]

that may be true but it is only half the story...as I was told about this is....

"those are reviews, increased protein does cause increased calcium excretion, BUT those same studies found that overall calcium balance was the same. Therefore, it seems that although protein increases calcium excretion, it also increases calcium absorption in the small intestine. Furthermore, in a 16 month study conducted by our lab, women on a higher protein diet (30% kcals from diet compared to 15%) had a higher bone mineral density than people on a low protein (food pyramid) diet."