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:

Wausau Daily Herald

ADRC: Nutrition for a healthy brain
Wausau Daily Herald
Brain health is linked to nutritional choices, physical activity, and social activities. A starting place for the best brain health includes managing body weight and reducing saturated fat and cholesterol. What kind of foods are going to give your ...

and more »


Sioux City Journal

Siouxland school lunches and elderly nutrition for the week of March 1
Sioux City Journal
Persons 60 years of age and older and their spouses may participate in the elderly nutrition program in Siouxland. In Sioux City, meals are served Tuesday-Friday at Riverside Lutheran Church, 1817 Riverside Blvd.; on Monday at Riverside Gardens' ...



Huffington Post

What Nutrition Experts Eat On Vacation
Huffington Post
If you're a healthy eater who practices portion control, you know a vacation can put a dent in your healthy lifestyle. Whether you're kicking back and relaxing for a week or getting to know a new city, counting calories doesn't exactly sound appealing ...

and more »


PLoS Blogs

Local nutrition experts praise, question proposed new US dietary guidelines
Worcester Telegram
They are considered the cornerstone of federal nutrition policy and education and influence the direction of government nutrition programs, including research, labeling, and nutrition promotion, so it is no wonder the report is carefully scrutinized by ...
Quinn on Nutrition: Multiple choices from 2015 Dietary GuidelinesSalina.com
Nutrition panel tells allHudson Reporter
The science behind the new dietary guidelines reportHSPH News
Live Science -Seacoastonline.com -PLoS Blogs (blog)
all 39 news articles »


LSU, Southern staff members help restore nutrition programs in Haiti
The Advocate
Photo supplied by Carl Motsenbocker Haiti LSU Sustainable Agriculture Study Abroad Excursion visit to home of the leader of the local farmer cooperative in Cayes-Jacmel Haiti. The visit was an assessment of the farmer cooperatives needs and future ...



Boston Globe (subscription)

Consider a more holistic approach to children's nutrition
Boston Globe (subscription)
Murray and the rest of the panel of pediatric nutrition experts applauded changes in the national school-lunch program that instituted more fresh fruit, whole grains, and lean protein in meals served at schools, but they also criticized some policies ...

and more »


STLtoday.com

Fox nutrition director leaves with $20000 settlement
STLtoday.com
As a condition of her hire, she was to earn a degree as a registered dietitian or get her nutrition specialist certification within two years at her own expense. Interim Superintendent Tim Crutchley said privacy rules prevented him from saying whether ...



Live Science

Whole Diet Approach to Child Nutrition Urged by Pediatricians
Live Science
New guidelines released today by a leading U.S. pediatricians group urge a more practical, commonsense approach toward nutrition to help improve children's diets and health, both in school and at home. The guidelines come in a policy statement from the ...
Pediatricians Encourage Whole Diet Approach To Child NutritionHuffington Post
Pediatricians Recommend Whole Diet Approach To Child NutritionYouth Health Magzine
Final frontier for school nutrition: Bake salesKDAL

all 49 news articles »


You Know Everything About Nutrition. So Why Are You Still Overeating?
Huffington Post
You know the nutritional value of almost everything at the supermarket. You could recite the calories in a slice of pizza, list the things you "should" buy at the grocery store, recount the types of grains for easy digestion, and write out all of the ...



Nutrition Club coming to Lima
LimaOhio.com
Family Nutrition, soon to be located at 311 N. Elizabeth St., will offer customers fitness classes for all levels, cardio drumming, a smoothie bar and other Herbalife products. Phillips is planning for it to open March 16, she said. “We're not just ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.