Ok, I want to start working out and getting healthy, but most of all I want to gain some muscle. It never really helps me just to work out and diet. I mean of course i get thinner, but i dont gain any muscle. So, I want to start a low carb diet, taking supplements, and getting a really good workout routine, at the gym or at home. So, i was wondering what I should eat (thats not completely horrible), what supplements I should take that works for women, and what workout routine i should start.
Dieting, supplements, workout?
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The “horrible” foods are pretty obvious, sweets are the worst thing you could eat along with deep fried food. Whole grain foods, low fat meats, dairy, and fruits and veggies are the best you could eat. As far as supplements go Babe Ruth held the homerun record because of two things he supplemented his diet with, hot dogs and beer. Okay this is overkill but really if you want to gain muscle you have to eat more calories than your body uses and the Bambino knew this. Eat lots of good food, drink lots of water, and exercise 3-4 days a week. Exercise one or two muscle groups a day like:
Monday- Chest, back, abs
Wednesday- Arms, shoulders, obliques
Friday- Legs
Also only do 3 sets of 8-12 reps for each exercise
you should see good results from this in a month or two and as long as you keep your diet in check most of what you gain should be muscle instead of fat.
low carb diet won’t build muscle. Why? Well, protein and fats are building blocks of muscle. Carbs is what will FUEL the muscle building process. So like a car, without fuel, you won’t get far.
To gain muscle you have eat approx 16x your current weight in calories. So if you weigh 100lbs you would need approx 1600 calories. So now you have figure the protein/fats/carbs. So multiply your bodyweight by 1.5 to get the amount of protein in grams you need each day. Then multiply your body weight by .5 to get your fat requirements in grams. Then multiply your bodyweight by 1.25 to get your carbs in grams.
So the 100lbs person would look like this: Protein 150g (600 calories) Fat 50g (450 calories) Carbs 125g (500 calories) Added up the calories equal 1550. Pretty close to that 1600 I mentioned above.
So that is how you eat to gain muscle. NOT low carb. Low carb is used for fat loss.
good luck!