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

In The News:

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CBS San Francisco Bay Area

Get A Personalized Nutrition Plan From 'Habit'
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OregonLive.com

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International Association of Athletics Federations

Way of the walk: nutrition
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Nasdaq

Herbalife Ltd. (HLF) Changes Name to Herbalife Nutrition
StreetInsider.com
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The Derby Informer

Main Street Nutrition to open June 1 in Mulvane
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Taylor Matzek and Hailey Sperry will open Main Street Nutrition June 1 in Mulvane, and the plan is to make it less of a typical storefront and more of a community center. It will be a place where people interested in improving their health can come in ...


Nutrition Coalition educates local children about shopping
Sidney Herald Leader
The Richland County Nutrition Coalition's goal is to continue to find ways to reach children, families, and individuals in our community who are interested in learning ways to improve their health through nutritious diets. They have hosted cooking ...


Washington Post

Don't automatically switch to coconut oil. How to handle ever-changing nutrition science.
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FoodBev.com

La Coop fédérée acquires Standard Nutrition Canada - FoodBev ...
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La Coop fédérée has announced that is has agreed a deal to acquire Standard Nutrition's Canadian business for an undisclosed fee. The sale will include Standard Nutrition Canada's feed processing and grain-handling facilities and retail store in ...
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