18 Feb 2008 04:33:57 | Anthony Ellis
Eating is usually the forgotten element of most mass programs.
Food is critical. 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
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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
About Author :
Former "skinny guy" Anthony Ellis is the author of Gaining Mass!
The most widely used weight gain program in the world.
