Eating to Gain Mass: You Need Food!
by Anthony
Ellis
zone3
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
---------
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 THE AUTHOR
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/
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