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Eating to Gain Mass
By: Anthony Ellis
For so many people, the only real 'weight problem' is about
losing it. If you have trouble gaining weight, you're
shrugged off as another fussy eater. 'You're so lucky!'
They'll tell you patronizingly. 'All you have to do is eat!'
The truth is, no one will ever gain muscle without food.
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 promote
accelerated fat storage, and 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 Food
----------------
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
Here's A Sample Mass Diet
---------------------------
It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:
8am -- Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
11am -- Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat
2pm -- Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat
5pm -- Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat
8pm -- Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
11pm -- Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat
Eating the right amount of foods consistently will force
your body to grow beyond what you may think possible. Don't
believe me? Just take a look at some current results from
these simple but effective tips:
'I just wanted to let you know that after 13 weeks on your
program I have been able to go from a mere 121 pounds to 160
pounds. I really don't know how to thank you for you most
valuable information. Today my self-esteem is on a high and
it is all due to you. Thank you very much and just wanted to
let you know that to me you are a pioneer of this field.'
Dinesh P., Oregon
'Over the past ten weeks I have gained about 22 pounds, the
majority of it being muscle. My thighs, back, chest, and
even shoulders have made considerable gains, enough to be
noticed by people who see me everyday.'
Mike G., Iowa
These are a very small sample of the hundreds
of UNSOLICITED testimonials that I receive regularly from
users of my unique weight gain program.
Of course results vary, and will usually depend on your
consistency and commitment to the program, but if you are
serious about building more muscle, or if you haven't been
able to gain weight no matter what you try, you should
consider using my proven muscle building program.
The Gaining Mass! Program contains the complete diet and
training program I used to gain 32lbs of mass. It contains
24 weeks of mass diets that tell you exactly what to eat and
when to eat it.
If you are skeptical, it's understandable. I probably would
be also, after all I've been ripped off many times myself!
Make sure you check out the many successful users who were
just as skeptical in the beginning.
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
Click here to view over 200 user testimonials:
http://www.fastmusclegain.com/testimonials.html
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