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

---

You Can Have Healthy Skin

With new research, new products and new skin protection advice... Read More

The Business Traveler?s Diet Problem: Staying Fit When on the Run

Despite the fact that accurate nutrition information can be accessed... Read More

Hidden Poison

Did you know that there might be poison in many... Read More

Poor Dental Hygiene May Account for Poor Health

Bright white teeth and fresh breath does not necessarily... Read More

Chocolate Splendor: Food For The Gods; Bodybuilding Nutrition

A fictional overheard conversation at a Thelma's Fine Dining.Hi, I'm... Read More

Confessions of a Personal Fitness Trainer

Last year I had a number of clients who started... Read More

Time Line of the Development of GlycoBiology and GlycoNutritionals

1880s - Characterization of monosaccharides by Emil Fischer.1952 - Fresh,... Read More

Sugar Consumption Itself Has Become a Disease

Looking into statistics, we can see the average American consumes... Read More

Building Better Bones

"It is a bone-deep change you are going into, my... Read More

The Importance of Good Nutrition in Keeping Your Smile Beautiful and Your Mouth Healthy

A beautiful smile and healthy mouth actually can come from... Read More

There is No Miracle Cure for Arthritis, but Improving Your Diet can Help

Arthritis - if you suffer from this illness, I don't... Read More

Is Eating a Raw Food Diet Actually Healthy for You?

Whatever diet you choose to live by, the food you... Read More

Oat Bran Can Help Prevent High Cholesterol

The natural antioxidants in Oat Bran can significantly reduce blood... Read More

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of... Read More

How Essential Fatty Acids Improve Your Brain Power and Mental Health

What is your brain made ofOver 50% of your brain... Read More

How To Treat and Prevent Low Carb Diet Headaches

Strict "no carb" phases of low carb diets have developed... Read More

16 Quick Tips for Eating at Restaurants or Work

Most of us eat at restaurants for a variety of... Read More

Health Update: Have Your Chocolate and Eat It, Too!

According to the Congress of the International Society on Thrombosis... Read More

Soy Phytoestrogens and the Art of Propaganda

In this newsletter we will discuss the current controversy about... Read More

What is Organic Food?

"Organic" has some quite specific legal definitions in most developed... Read More

Glutamates

Approximately 30 years ago, food manufacturers were competing against the... Read More

Vitamins and Minerals for a Healthy Reproductive System

Vitamins, minerals and other nutrients are essential to the development... Read More

That Cookie Might Kill You!

Chances are you may have had a food product that... Read More

Essential Fatty Acids - Americas Major Dietary Deficiency

America's major dietary deficiency - EFA a panacea for good... Read More

Face Check Up

Mirror, Mirror on the wall, who's the healthiest of them... Read More

Understanding Vegetarianism

Like the Sun, Moon, and Earth, there are three kinds... Read More

Got Soy? Milk, Snuff, and Soy Beans

Milk is highly underrated. Experts say, America finds itself in... Read More

High Blood Pressure? Natural Alternatives Can Help!

High blood pressure (hypertension) is a dangerous condition that can... Read More

The Importance of Nutrition and Lifestyle

Eating healthy and taking care of yourself is essential to... Read More

Sugar Lovers Beware

It would be fair to assume that almost everyone on... Read More

Healing Power of 8 Sugars: An Amazing Breakthrough in Nutrition

"All truth passes through three stages. First, it is ridiculed.... Read More

Beware of Eating Too Much Protein

The typical American diet already provides plenty of protein and... Read More

Bye Bye Holidays and Holiday Eating

Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More