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
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Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate


High Carbohydrate Food
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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
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Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados


Here's A Sample Mass Diet
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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.

My Gaining Mass! Program contains the complete diet and training program I used to gain 32lbs of mass. It contains 24 weeks of free weight workouts that will force your body to grow beyond what you may think possible.