Judul : Tips on How to Gain Muscle Mass
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Tips on How to Gain Muscle Mass
For so many people, the only real weight problem is about losing wieght. If you want to get muscles, you won't get much sympathy from anybody. Check out this great mass gain program if you are serious about gaining mass!
Well, if you're reading this article, you know what a bunch of BS that is, I hated (being skinny). It makes sports tough and it sure doesn't do a whole lot for a guys social life, which is very important in high school and college. I was desperate to gain weight and get some more of the female attention I was looking for.
The truth is, no one will gain muscle without eating the right food. Dieting for muscle gain is simply a matter of eating. But that doesn't mean there isn't a lot to learn.
Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn't the way to gain muscle. You'll just end up with the other weight problem.
You must eat more calories than your body burns off.
While this rule can not be broken, it also doesn't give you license to eat just anything. You have to eat high protein, high quality, nutritious meals and have them at least 6 times a day.
If you don't and just gorge yourself whenever on whatever, almost all the weight you gain will be fat, not to mention the possible damage to your health.
High quality protein should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of body weight. If you weight 70 kilos, try and take in at least 225 grams of protein each and every day.
For us skinny guys, our body will easily burn off any muscle we build unless we do things right and that means eating high protein meals every 2 or 3 hours, and more if you can do it.
You should eat 6 times every day and if you have a really fast metabolism it wouldn't hurt to down a protein shake in the middle of the night if you happen to wake up to pee.
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. For getting bigger, the only protein you need to be concerned with are those found in whey, cottage cheese, eggs, red meat, poultry, and fish.
Top 10 Foods Highest in Protein
1: Turkey Breast (and Chicken Breast)
2: Fish (Tuna, Salmon, Halibut)
3: Cheese (Non-fat Mozzarella)
4: Pork Loin (Chops)
5: Lean Beef and Veal (Low Fat)
6: whey protein
8: Eggs (Especially Egg Whites)
9: Yogurt, Milk, and Soymilk
10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Top 8 Foods Highest in Carbohydrates
- Potatoes
- Sweet Potatoes, yams
- Oatmeal, cream of wheat, cream of rice
- Rice
- Beans
- Any green leafy vegetable
- Bread
- Pasta
Sample Muscle Building Diet
Meal 1
550 calories and 60 grams of protein
30 grams of whey protein taken with water. 30 minutes later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice.
Meal 2
400 calories and 45 grams of protein
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas.
Meal 3
500 calories and 35 grams of protein
150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit.
Meal 4
500 calories and 40 grams of protein
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits.
Meal 5
350 calories and 40 grams of protein
Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine.
Meal 6
550 calories and 40 grams of protein
Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables.
Meal 7
160 calories and 40 grams of protein
Before bed protein injection. 40 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein)
TOTALS
3510 calories, 280 grams of protein
3510 calories, 280 grams of protein
FINALLYEating the right amount of foods, will force your body to grow beyond what you may think possible.
As a skinny, if your nutrition plan isn't good enough, you should forget about gaining mass.
As a skinny, if your nutrition plan isn't good enough, you should forget about gaining mass.
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