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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

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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

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


MORE RESOURCES:

Nutrition - Google News

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Thanksgiving Nutrition Tips: Eat Whatever You Want, but Not That - New York Times


New York Times

Thanksgiving Nutrition Tips: Eat Whatever You Want, but Not That
New York Times
It's Thanksgiving — a time for family, gratitude and historical revision of an indigenous genocide. Unfortunately for many Americans, Thanksgiving has become a time for overeating, followed by weight gain and inevitable self-loathing. But there's an ...

Quinn on Nutrition: Diabetes news - Circleville Herald


BenefitsPro

Quinn on Nutrition: Diabetes news
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We got the historic news a little over a year ago … FDA's approval of an artificial pancreas for people with type 1 diabetes. These folks must needle-poke their fingers several times a day to determine if their blood sugar is too high or too low and ...
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Enhanced Athlete Defeats Nutrition Distribution's Request for an Injunction - GlobeNewswire (press release)


Enhanced Athlete Defeats Nutrition Distribution's Request for an Injunction
GlobeNewswire (press release)
Nutrition Distribution, LLC v. Enhanced Athlete, Inc. et al. (E.D. Cal., Case N. 2:17-cv-2069-JAM-CKD) is just one of more than 70 lawsuits filed by Nutrition Distribution against other supplement companies, in addition to hundreds of cease and desist ...

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Bean-to-bar chocolate makers in Delaware balance taste and - WHYY - WHYY


WHYY

Bean-to-bar chocolate makers in Delaware balance taste and - WHYY
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Mhairi and Stuart Craig are originally from Scotland, but today they call the arts and crafts community of Arden, Delaware home. Mhairi, a registered nurse, had ...

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TSET Board to fund senior nutrition, mental health services for children - Miami News Record


TSET Board to fund senior nutrition, mental health services for children
Miami News Record
OKLAHOMA CITY – The TSET Board of Directors voted Tuesday to provide funds for senior nutrition services at the Department of Human Services (DHS) and mobile mental health crisis teams for children through the Oklahoma Department of Mental Health ...

Scout and Zoe's Launches New Nutritional Treats Carpius Maximus ... - Business Wire (press release)


Business Wire (press release)

Scout and Zoe's Launches New Nutritional Treats Carpius Maximus ...
Business Wire (press release)
Scout & Zoe's launches Carpius Maximus, made of U.S. sourced carp to support local waterways. Treats are high in nutritional value for dogs and ca.

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WHO's Africa Nutrition Report highlights an increase in malnutrition in Africa. - World Health Organization


World Health Organization

WHO's Africa Nutrition Report highlights an increase in malnutrition in Africa.
World Health Organization
Abidjan, 16 November, 2017 - A newly released nutrition report by the World Health Organization (WHO) Regional Office for Africa has revealed that undernutrition is still persistent in the region and the number of stunted children has increased. The ...

Nestle reorganizes infant nutrition business - Reuters


Reuters

Nestle reorganizes infant nutrition business
Reuters
LONDON/ZURICH (Reuters) - Nestle (NESN.S), the world's largest packaged food firm, said on Wednesday it would reorganize its infant nutrition business to improve performance, five months after the new CEO listed the category as one of its priorities ...
Nestle restructures infant nutrition business Business Insider
Nestlé reorganizes infant nutrition business, announces changes to Executive Board GlobeNewswire (press release)
Nestle Will Move Infant Nutrition Unit to Regionally Managed Business Fox Business
Irish Times
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9 Nutritionists Share the Worst Nutrition Advice They've Ever Heard - SELF


SELF

9 Nutritionists Share the Worst Nutrition Advice They've Ever Heard
SELF
There's a lot of really bad nutrition advice out there. I should know—I hear it every day, and so do my dietitian colleagues. Maybe we just notice it more, like someone who's phobic of something will be extra-attuned to the source of their phobia. At ...

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