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
Culver prom limo ..Whenever possible, we should try to get our antioxidants and... Read More
Here's a conundrum: While experts agree that high cholesterol and... Read More
It is not a myth. Eating breakfast is an important... Read More
There are numerous diets out there that guarantee that they... Read More
Cholesterol has been around for thousands of years. It's a... Read More
When I hear the word fat I usually think of... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
I'm always amazed at how many people seem to know... Read More
Having a personal wellness program has become a concern for... Read More
You can eat whole flax seeds but you need to... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
Eating right to suit your blood type" is a subject... Read More
Eating orange mean absorbing vitamin C to our body, is... Read More
Anyone who has spent a day fasting from food, or... Read More
Hormonal changes during pregnancy, and quite normal fat gain often... Read More
Some people say to themselves, junk food is not that... Read More
One of the biggest mistakes many new bodybuilders make is... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
I know that the headline is a oldie, but it... Read More
I'm sure by now you've heard all about the amazing... Read More
Instead of Butter: Use top quality, cold pressed, extra virgin... Read More
Incorporating these fat loss tips will improve your nutrition program.... Read More
The wonders of modern science continue to amaze us with... Read More
Female and male athletes respond to training in a fairly... Read More
Wood Dale limo ..The above foods contain high antioxidant capacity. These foods were... Read More
The Health and Nutrition Industry has come about as peoples... Read More
Some fats are good for you. Your body can't function... Read More
The first place that we cut corners when we are... Read More
Health is the thing. And no matter how many ways... Read More
Food in general has the distinction of being probably the... Read More
How Can... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
Coconut oil is less known compare to olive oil, corn... Read More
Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More
Students might start thinking a little differently, once they learn... Read More
Are You Half The Man Your Father Was?It is a... Read More
When was the last time you consumed soda? Most likely,... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
The secret of success is knowing how to deal with... Read More
If you drop a bomb, you kill not only your... Read More
Biological clockObviously you need biological clock to time and alarm... Read More
You say you don't know what glyconutrients are? You are... Read More
The quality of food we eat (or lack thereof) has... Read More
Before we get to honey we have a question from... Read More
Bright white teeth and fresh breath does not necessarily... Read More
There's no doubt--carbohydrates have taken center stage in public discourse... Read More
Are you sick and tired of the confusion about our... Read More
White-spotted or yellow splotched teeth may reveal more than needed... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
Nutrition |