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:

Program offers post-9/11 veterans fitness, nutrition and counseling
Naples Daily News
Program offers post-9/11 veterans fitness, nutrition and counseling. The Red Sox Foundation and their collaborators hit a home run with a free Warrior Health and Fitness Challenge program for post-9/11 veterans. The program, devised for veterans by ...



Learning latest in swine nutrition
Agri News
INDIANAPOLIS — What started as a need for information on swine health grew into an annual conference. Now in its 14th year, the Midwest Swine Nutrition Conference targets leaders in the feed industry, swine veterinarians, producers and nutritionists ...

and more »


Nutrition and Food Science Department wins national award
LSU The Reveille
The Nutrition and Food Sciences team include Ph.D candidates José Estrada, Kenneth Carabante, Namrata Karki and University alumna Samantha Stein. The students learned of the competition through a DuPont ambassador who came to the University.



Medical Xpress

Promoting the positive effects of nutrition on health
Medical Xpress
The BIOCLAIMS project aims to address this by identifying new positive biomarkers – indicators of beneficial biological conditions, such as lower blood pressure – that could be used to measure the effects of nutrition on health. These could help food ...



The Daily News Journal

Students need best possible nutrition
The Daily News Journal
Although the details often are a matter of debate, the general consensus is that good health requires at least two things— good nutrition and exercise. What precisely constitutes good nutrition is a matter of ongoing research, but Tennessee has a ...



Nutrition tastes so good
St. George Daily Spectrum
There's a couple of things I do in the kitchen to make life a little sweeter and me a little more healthy. Now, I do love my one morning cup of coffee. Coffee already has good phytonutrients, but you can surely make it just a little bit healthier. I ...



Police seek suspect in armed robbery at S'ville nutrition store
nwitimes.com
SCHERERVILLE | Police are searching for a gunman who robbed a nutrition store Monday afternoon near U.S. 30 and U.S. 41 in Schererville. The robbery occurred about 11:40 a.m. at the Nutrishop Nutrition Shop, 700 W. Lincoln Highway in Schererville, ...

and more »


Jefferson County Public Health Service to offer nutrition education series
WatertownDailyTimes.com
The agency will host both morning and evening “Eat Healthy, Be Active” nutrition workshop series' at Public Health, 531 Meade St., over a four-week period to provide community members with discussion material, activities, handouts and healthy snack ...



New European Food and Nutrition Action Plan adopted
World Health Organization (press release)
On 18 September 2014 the 64th session of the WHO Regional Committee for Europe unanimously adopted the new European Food and Nutrition Action Plan 2015-2020. Health ministers and representatives from the 53 countries of the Region gave their ...



Forbes

Not So "Grrr-eat": The Response Nutrition Nannies Have Grown To Love
Forbes
Nice, but not good enough. That is the near-Pavlovian response professional activists routinely offer whenever their targets announce some voluntary action that, to the casual observer, seems to advance the activists' agenda. Consider, for instance, a ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.