Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Eating to Gain Mass


This is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.

Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

High Protein Foods

Whey protein

Eggs

Egg whites

Chicken breasts

Turkey Breasts

Lean Beef

Fish (tuna, salmon)

Protein bar

Soy protein Isolate

---------

High Carbohydrate Foods

Potatoes (baked, fries, hash browns)

Sweet Potatoes, yams

Oatmeal, cream of wheat, cream of rice rice

Beans

Any green leafy vegetable

Bread

Pasta

All cereals (hot or cold)

---------

Healthy Fats

Olive oil

Sunflower oil

Safflower oil

Flaxseed oil

Walnuts

Avocados

Former "skinny guy" Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world.

This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries and boasts the largest private weight gain forum on the Internet, with well over 13,000 members. Please click here to learn more http://www.fastmusclegain.com


MORE RESOURCES:

Barrow County News

St. Mary's Wellness Center now offers nutrition services
Barrow County News
St. Mary's Wellness Center has added registered dietitian Courtney Vickery to its full-time staff, bringing a complete range of nutrition services to the center's existing complement of fitness equipment, classes, personal training, and therapeutic ...



Potato Nutrition A to Z
PR Newswire (press release)
DENVER, Sept. 1, 2015 /PRNewswire/ -- Potato pop quiz! Are potatoes healthy? Yes! According to a National Eating Trends survey, potatoes are America's favorite side dish, and that's great news, America, because the potatoes you love are good for you, too.

and more »


PR Newswire (press release)

The Nutrition Facts Label Can Help Young People Make Healthful Choices
PR Newswire (press release)
The Nutrition Facts Label is a simple tool available on food and beverage packages. It lets kids know exactly what they're eating and helps them choose and compare snacks and other foods. The earlier kids start using the Nutrition Facts Label, the ...

and more »


USDA.gov (press release) (blog)

Team Up Training Fosters Healthier Schools, Empowers School Nutrition ...
USDA.gov (press release) (blog)
The following guest blog highlights the success story of one of our nation's school nutrition change agents. As a recent participant and lead mentor in USDA's Team Up for School Nutrition Success Initiative, Richard Miles provided best practices and ...



Forbes

How Even Subtle Changes In Food And Nutrition Labels Exert Power Over Consumer ...
Forbes
The wars over food labeling are intense and getting more so. Should there be labels identifying genetically-modified ingredients? Given the mounting evidence that health risks of sugar are worse than generally thought even five years ago, the FDA wants ...



UCSF Awarded Funds to Launch Nutrition and Obesity Research Center
UCSF News Services
Obesity is a growing global epidemic and a major factor that contributes to several leading causes of death in the United States, such as diabetes, stroke, heart disease and cancer. UC San Francisco was recently awarded federal funds to launch a ...



John Rosemond: Can Better Nutrition Cure ADHD?
Hartford Courant
In America, the go-to guy on ADHD is Dr. Russell Barkley, whose impressive credentials include psychologist, clinical professor of psychiatry at the Medical University of South Carolina and author of several books. In an online course on ADHD, Dr ...



New York Daily News

Daily Checkup: Good nutrition can prevent post-workout inflammation
New York Daily News
“Integrative and sports nutritionists work with athletes and patients to develop an individualized approach to consuming foods that best improve our health and well-being,” says McDonald. “It's not a one-size-fits-all approach to nutrition; we look at ...



School Embraces Nutrition Standards to the Culinary Delight of Its Students
USDA.gov (press release) (blog)
It sounds like a dish from a five star restaurant, but it's just one of many recipes registered dietitian and director of nutrition services Jenn Gerard offers students for lunch in her California school district. Learn how Monterey Peninsula Schools ...



Duluth News Tribune

Nutrition column: Capture the flavor of vine-ripened tomatoes
Duluth News Tribune
Early September is a great time to fit fresh tomatoes into your family's menu. The flavor of vine-ripened tomatoes from the garden or farmer's market is amazing. It's also good time to preserve tomatoes so you can enjoy them throughout the winter.


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.