By ALGetsBig
The Post Workout Shake is a MUST-DO!
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Strength training and weight lifting break down muscle, burn calories and make you sweat. You need nutrients post-workout for muscle recovery & rehydration. Post-workout shakes can take care of all of that. Why Drink Post Workout Shakes? Shakes are food in liquid form and therefore are digested faster and more easily than solid foods. It is important to consume protein and carbohydrates IMMEDIATELY following a weight training session in order to give your muscles those nutrients that they need right away when they are most receptive to them. |
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Immediately following a workout is the MOST IMPORTANT TIME to get nutrients, protein, carbs and insulin, into your muscles and into your bloodstream so that your muscles can receive the glycogen (muscle energy) that they desperately need. Post-workout is the time that the muscles will absorb nutrients like a sponge because you have just depleted the glycogen stores so drastically with your workout.
Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.
Protein is best consumed by way of whey powder.
While egg whites, chicken and tuna fish are fine sources of protein that I personally eat daily, they aren't the ideal type of protein for the meal after your workout. These foods are whole foods, and the protein in whole foods digest pretty slowly.
You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake.
A whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. And, not to mention, whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source.
As for how much protein, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). 40 grams of protein and 80 grams of carbs.
So, consume your post-workout shake as soon as possible at the completion of your weight training workout, and surely well within what is called the "golden hour". I like to refer to this window of opportunity as the "golden half hour".
You need carbs and protein post-workout.
Consume them in a 2 to 1 ratio of carbs to protein. A 175-pounder would consume 80g of carbs and 40 grams of protein post-workout.
Ingredients for Post Workout Shakes. You want protein for muscle recovery, carbs for energy, and milk/water for rehydration.
- Whey. Get 1 gram of protein per pound of bodyweight daily. Divide your protein intake evenly among your daily meals.
- Oats. Quick oats work best. They are more finely ground than rolled oats and therefore are easier to ingest and digest. Oats are the best source of healthy carbs in a diet.
- Milk. Helps weight gain if you’re skinny. Stick to whole milk if you have a high metabolism or you have a lot of weight to gain. If you wish, you may use fat-free skim milk. Remember that you cannot lose fat and gain muscle at the same time. Choose a phase, cutting or bulking, and stick to it.
- Fruit. Full of vitamins & minerals. Bananas, raisins, strawberries, etc.
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Oats and Whey are fundamental elements of an athlete's diet. Oats are naturally low in sugar and supply slow-burning complex carbohydrates and hunger-filling dietary fiber. Whey proteins are readily digested and provide considerable amounts of essential amino acids (EAAs) especially the three branched chain amino acids (BCAAs). Optimum Nutrition Natural 100% Oats & Whey combines the benefits of these nutritional powerhouses in a smooth, drinkable shake that's quick to prepare and equally easy to clean up after. |
Dextrose & Maltodextrin: Add some dextrose and maltodextrin to your protein shake to reach your carb total for the shake (80 grams for a 175 pounder).
Oats contain vitamins, minerals and fiber. Dextrose/maltodextrin do not. Eat well pre-workout so you have nutrients available when your muscles need them. For pre-workout, I recommend a milk and oats shake (50 grams of oats and 12 oz of milk for me) for pre-workout nutrition.
How to Make Post-Workout Shakes
- Get Your Container. Fill your shaker bottle or with 16 oz of milk (for a 150 pound person.)
- Add Whey & Oats. For protein, I recommend Optimum Nutrition 100% Whey Protein. It tastes great and it doesn't clump. Or, you can get Natural Brand Oats & Whey with the benefit of having oats & whey in one convenient source.
Add milk, whey, quick oats to your shake in a carbs to protein ratio of 2 to 1. Use FitDay.com to calculate the nutrients in your shake based on the quantities of the foods you are adding. For example, I weigh 155 pounds and my post-workout shake has 16 oz of milk, 2 scoops of whey protein, and 50 grams of quick oats. That amounts to 90g of carbs, 45 grams of protein, and 15 grams of fat.
- Shake Your Bottle. Make sure that your shaker bottle doesn’t leak. Close the shaker bottle tightly & shake it hard.
Use the 3 a.m. "Night Shake" Shake Routine
As a hardgainer, I need to take in a high number of calories each and every day to maintain and to gain weight. I add to this calorie count by setting my alarm for halfway through my sleep period, which is 3 a.m. for me. When the alarm sounds, I drink a "night shake" that consists of milk, whey protein, and frozen strawberries.
Filed under Eating by alboa45
By ALGetsBig
The goal of a fat loss diet is to reduce your bodyfat percentage by reducing the total mass of bodyfat on your body. Your bodyfat mass is your bodyfat percentage multiplied by your bodyweight. Read how to calculate your bodyfat percentage.
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Calculate your bodyfat percentage with the FatTrack Gold Digital Bodyfat Caliper.
Simply use the caliper to pinch the skin at 3 body sites and the caliper reads your bodyfat percentage, based on your gender, age, & weight. Don't waste time manually taking skinfold measurements and doing math. Get the FatTrack GOLD Digital Bodyfat Caliper today! |
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What bodyweight do I want to reach when bulking in order to get my ideal physique? How long will it take me to cut down to 8% bodyfat? 5%? |
The diet for fat loss is the same as the diet to build muscle except for a few key differences.
Cutting Calorie Intake for 185-Pounder:
12 X 185 = 2,220 calories/day
(10-14) multiplied by your Bodyweight in Pounds: Adjust this number based on how fast you are losing weight. You want to lose only 1% of your bodyweight per week, no more! Any more means you are likely losing muscle mass! Your goal is to lose fat and to keep as much muscle as possible.
In the cutting/fat loss phase, you will need to restrict your food intake significantly. Continue to follow the nutrition rules such as eating every 3 hours, drinking a gallon of water per day, and eating protein with every meal. Cutting is the targeted burning of fat – Read about the cutting phase.
NEVER eat CARBS alone in the cutting phase. Always be sure to eat them with protein.
I recommend that your cutting calorie ratios be as follows:
30% Protein, 40% Carbs, and 30% Fat
The Highly Popular "Burn the Fat Feed the Muscle" Training Program
- For fat loss, your daily calorie intake needs to be 500 calories below your daily calorie needs. First, calculate your BMR. Then, calculate your daily calorie needs.
- Stay at 500 calories below your Daily Calorie Needs for as long as you wish to continue to lose fat. Healthy fat loss is no more than 1% of your bodyweight per week. Any more weight loss than that is likely muscle loss, unless your bodyfat percentage is very high (25%+), in which case up to 3% bodyweight loss per week is okay.
- A faster than 1% rate of weight loss likely means that you are losing precious muscle. So, if you are 200 pounds when you start cutting, aim to lose 2 pounds per week. YOU MUST track your calorie intake every day with Fitday! See my FitDay food log (cutting phase diet).
- Adjust your calories if needed. If you are not losing 1% of your bodyweight per week during the cutting phase, and your ratios are correct and verified in FitDay, then you need to reduce your calorie intake. Start by reducing your daily calorie intake by 200-300 calories and then continue on.
- TRACKING IS CRUCIAL. You must log your nutrient intake every day in FitDay to be absolutely sure of what you are eating. Your main goal during the fat loss phase is to lower your bodyfat percentage, so you must obtain your bodyfat percentage at least once a week on a fat loss phase.
You must also weigh yourself at least every 3 days to track your weight and be sure you are getting the results that you seek. Read tracking your bodybuilding progress and tools for your program.
- A faster than 1% rate of weight loss likely means that you are losing precious muscle. So, if you are 200 pounds when you start cutting, aim to lose 2 pounds per week. YOU MUST track your calorie intake every day with Fitday! See my FitDay food log (cutting phase diet).
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Focus on whole grain foods, complex carbs, and protein (most important). Eat foods from the Diet to Build Muscle page. Just make sure to focus on your ratios (below) and your fat loss calorie limit.
Strict rules for the cutting phase diet. During this period, you need to be on a very low calorie, low fat diet. Eat 10-14 times your body weight in calories. The fat loss diet contains 30% protein, 40% carbs and 30% fat.
If you are not seeingThe fat intake is lowered because of the high fat intake during the mass diet. It is simply a way to cycle and re-adjust your metabolism. The protein and carb calories have been increased to make up for the lost fat calories.
The post cardio meal in the cutting phase. Another major difference in the cutting phase diet is when to eat the post cardio meal. In my previous workout, I could eat it as soon as I finished my cardio, but for my new program I cannot. I now wait for a full 60 minutes before I have my first meal. This is because your body is still burning fat at an advanced rate for up to one hour after you finish exercising. On the fat loss diet there is no tolerance for eating out. To keep your body fat in check, I recommend cooking all of your meals.
Restrict simple carbs during the fat loss phase. First, you must decrease your intake of simple carbohydrate (candies, syrups, sugar, alcohol, milk and milk products, and processed white flour products). Concentrate on eating complex starchy carbs like brown rice, whole grains, beans, potatoes, and yams. You can, however, still eat simple solid carbs like rice cakes, cream of wheat, popcorn, etc. if you make sure to combine them with protein. This should sufficiently delay digestion to avoid an insulin response.
You are not allowed any fruit or fruit juices for this fat loss period. This is essential in minimizing fat storage. Remember, from an insulin response standpoint, there is no difference between drinking orange juice or a soft drink. Both are simple sugars that produce a high insulin response and suppression of glucagon. If you are on the fat loss diet for more than two weeks, you can start eating fruit again once your metabolism has been sufficiently increased. I don’t recommend it, but if you must have some fruit, green apples are the best choice. If you eat them with the peel, they contain more fiber and fewer simple carbs than most other fruits.
You will also be avoiding milk and milk products on this diet. Not only does milk have a very large amount of fat and sugar, but it also has high levels of sodium, which leads to water retention and a smooth bloated appearance.
- You must decrease your intake of simple carbohydrates! Candies, syrups, sugar, alcohol, milk and milk products, and processed white flour products have to go – except for good simple carbs post-workout.
The Problem with Most Diets is Simple Carbs (Not Fats)
Most people have high levels of body fat because their diet is too high in simple carbohydrates. People who try to eat healthy by avoiding fat, are missing the boat. Americans are not fat because of eating too much dietary fat. They are fat because they are eating too many carbs and not enough protein.Let me explain. As I stated earlier, your body needs carbs for fuel. But when you eat carbs, it first has to convert them into its main fuel form: glucose, a simple sugar. That's right. When you eat carbs, your body converts them into sugar. The problem with this lies not with eating the carbs, but with how fast the sugar is dumped into your bloodstream.
To lose fat, you must control your blood sugar levels. You should never have large amounts of sugar enter your bloodstream too quickly. If you do, you will cause an exaggerated insulin response.
Insulin is released into the bloodstream by the pancreas, when there is a large amount of sugar (glucose) being introduced into the system too quickly. This usually is caused by eating a meal consisting only of carbohydrates, which are digested very quickly. The job of the insulin is to lower the level of glucose in the bloodstream. It does this by forcing most of the excess sugar calories into the muscles and liver, as glycogen. The excess glucose that can't be put to immediate use is converted onto new fat and stored in your adipose tissue (butt, hips, back, waist).
That's right. If you eat carbohydrates alone, you better be doing some sort of high energy activity to burn off the excess sugar calories. Otherwise, those are going straight towards building new fat cells!
The majority of this sugar is comes from simple processed carbohydrates like white bread and pasta. These are processed foods that have very little fiber. When you eat complex carbs, you will have a slightly lower insulin response, because they are usually high in fiber. Fiber acts to slow digestion, so, in this respect, complex carbs are the carbs you should concentrate on eating.
But just eating complex carbs will not solve the problem completely either. To keep insulin levels low and avoid any spikes, you must combine a slow absorbing protein with your carbs at each meal. This is essential. If you want to lose fat, never eat carbs alone! Always eat protein at every meal.
Fat Burning Hormone
Insulin also prevents the production of a hormone called glucagon, which is known to stimulate the release of stored body fat. Glucagon enables the body to burn stored body fat for energy instead of turning it into glucose. To help elevate your levels of glucagon, you should: · eat adequate protein at each meal · control amount and type of carbs eaten · include a small amount of good fat in diet
Concentrate on eating complex starchy carbs like brown rice, whole grains, beans, potatoes, and yams. You can, however, still eat simple solid carbs like rice cakes, cream of wheat, popcorn, etc. if you make sure to combine them with protein. This should sufficiently delay digestion to avoid an insulin response.No Junk Food! In the bulking/muscle gain phase, it was okay to eat junk food once in a while, especially for hardgainers. But, in the cutting/fat loss phase, you must stay away from junk food!
You need to stay away from fried foods, white flour foods, sodas, and simple sugars (except post workout). You have to stick to these rules or you will not lose fat effectively. The fat loss phase is far more strict than the muscle gain phase when it comes to your diet. Read diet for fat loss.
- Use the FitDay Food Log! It is very important that you keep a food log every day of your fat loss phase. You MUST make sure to meet your fat loss calorie goal. Register for a FitDay Account at FitDay.com.
Meal Frequency. As in the mass diet, you will be dividing your daily calorie requirement into six meals. Spreading your calories over more meals is an important factor in changing your biochemistry to burn fat. Basically, the human body is designed to adapt to any unusual condition to help it survive. So, if we make a habit of eating a few sporadic meals throughout the day, or even skipping meals, our bodies go into survival mode. It slows the metabolism and stores most of the meal calories in fat cells, because it is not quite sure when it will be receiving more nourishment.
Now, if you eat more often, and at regular intervals, your body will not tend to store excess calories, because it knows you will be eating again in a few hours. Eating smaller, more frequent meals has several other added benefits. First, it increases your metabolism. Every time you eat a meal, your metabolic rate goes up. This is because your system is starts working hard to turn that meal into fuel. Also, as a part of digestion, heat is given off in a process called thermogenesis. This also speeds up your metabolism.
So, eat six small meals a day or more! (I eat 8 meals/day since I count my 1 a.m. and 4 a.m. 16 oz milks as small meals. That's the only way I can fit in 3500 calories a day.)
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- Watch your ratios! Of your calorie intake, Protein should be 30%, Carbs should be 30%, and Fat should be 30%. If you are eating 10% Protein and 50% Fat, then you are all wrong!! You can only know by logging your calorie intake with FitDay.
- Hit the calorie goal, don't over or under shoot it. Do your best to get as close to the calorie goal as possible.
- DO NOT try to get less calories than your goal in order to lose weight faster!!! This will deprive your body of the calories that you need for cardio, weight training, and everyday energy and well-being.
- Certainly do not exceed your fat loss calorie limit. Discipline is key.
- DO NOT try to get less calories than your goal in order to lose weight faster!!! This will deprive your body of the calories that you need for cardio, weight training, and everyday energy and well-being.
- Watch your ratios! Of your calorie intake, Protein should be 30%, Carbs should be 30%, and Fat should be 30%. If you are eating 10% Protein and 50% Fat, then you are all wrong!! You can only know by logging your calorie intake with FitDay.
- Cardio is a must for Fat Loss. There are strict rules to go by concerning cardio.
- Cardio must be performed on an empty stomach. This means after not having eaten for 6-8 hours. Read why.
- Heart Rate must be kept at 140 beats per minute for effective fat loss. Read why.
Monitor your heart rate with the Bowflex Basic Heart Rate Monitor Watch.
It is very important to keep your heart rate at 140 beats per minute throughout your entire cardio session.
A heart rate less than 140 is not effective for fat loss, and a heart rate higher than 140 is also ineffective for fat loss but is rather for endurance purposes. A high heart rate will not burn fat, it will likely burn precious muscle!
Cardio sessions should be 30-40 minutes. Don't over-do or under-do it.
- Cardio must be performed on an empty stomach. This means after not having eaten for 6-8 hours. Read why.
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Be sure to read all about cardio in the cutting phase. |
| Don't forget the post-workout shake! You still need to consume a protein-carb shake following your weight training workouts in the cutting phase. Make the shake the same way that you made it during the bulking phase. Read how to make the post-workout shake. |
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When Do I Start the Cutting Phase?
How do you know when to start cutting? This depends on the body that you want to have, how muscular and heavy you wish to be, how much lean mass you want to have, and what bodyfat percentage you wish to walk around at.
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Bulking: Big, but not yet ripped… |
Bulking + Cutting: Big AND Ripped! |
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Your goal in the bulking phase is to pack on as much muscle as possible on your way to your goal weight. Aim for 1-2 pounds of weight gain per week, no more because it will likely be too much fat. Your goal in the cutting phase is to targetedly burn fat in order to lower your bodyfat percentage to become ripped and defined like the guy in this picture. Aim for 1% bodyweight loss per week (mostly fat – no more than 1% weight loss!). Your bulking goal weight depends on how big you want to be when you are ripped. |
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Check out these charts for some ideal weight guidelines:
| Height | Minimum Weight to Lose Skinny Look |
Minimum Weight Standards to Not Be "Skinny" You should weigh at least 5 pounds for each inch of height you have above 5'7". (This means 1kg for each cm above 1m.) Anything less and you will look skinny. Here are some goal weights depending on your height. I suppose a "normal" male bodyfat percentage is 12-15% so that is what these minimum weights pertain to. |
| 5″7″ (1m70cm) | 154lbs (70kg) | |
| 5″9″ (1m75cm) | 165lbs (75kg) | |
| 5″11″ (1m80cm) | 176lbs (80 kg) | |
| 6″1″ (1m85cm) | 187lbs (85 kg) | |
| 6″3″ (1m90cm) | 200lbs (90 kg) |
| Height | Natural Bodybuilder Weight |
Natural Bodybuilder Weights Use these weights as a reference to a bodybuilder physique. Keep in mind that these weights are at a low bodyfat percentage, 5%-8% bodyfat. This means that you would walk around normally at 8-12% and you would be a slightly higher weight than these displayed. My Goal (AlGetsBig). So, at 5'7" my goal is to weigh 173 lbs at just under 8% bodyfat and to be 168 lbs ripped at 5% bodyfat when I am getting ready for a photo shoot for my website or getting ready for a beach vacation. My ripped 168 will be a smaller version of the black guy above, who is likely 220 lbs+ ripped Remember:
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| 5″7″ (1m70cm) | 170lbs (77kg) | |
| 5″9″ (1m75cm) | 180lbs (81.6kg) | |
| 5″11″ (1m80cm) | 190lbs (86 kg) | |
| 6″1″ (1m85cm) | 210lbs (95 kg) | |
| 6″3″ (1m90cm) | 230lbs (104 kg) |
How do you know when to start the cutting phase? It's up to you. Reach a weight higher than your final goal ripped weight. Use the chart below as an example.
Final bodyfat percentage. The goal of your bulking phase was to pack on as much muscle as possible. You could not help gaining bodyfat as well, but you did your best to gain as little bodyfat as possible by keeping your protein, carb, and fat ratios in check: 40% Protein, 30% Carbs, and 30% Fat. Your final bodyfat percentage will likely be 15-18%, depending on when you stop bulking. Some people never wish to have a bodyfat percentage over 12% so they start bulking at 8% bodyfat, and start cutting when they reach 12%. This means always starting and stopping the different phases. I choose to simply bulk all the way to my heavy weight, and then cut all the way down.
Long-Term Fat Loss. If you wish to continue on a fat loss diet for more than three weeks, after 3 weeks you should switch your weight training workout to that of the bulking/muscle-building workout. This means heavy weight, low reps (no more than 8). But instead of concentrating on the eccentric motion, you will use a fast tempo of 1/0/1 (1 second of lifting work, 0 seconds pause, 1 second back to starting position). This because if you are on the low intensity fat loss weight training workout for too long, you will begin to lose strength. Switching back to a more challenging program will help maintain as much muscle mass and strength as possible. Do this hybrid weight training workout for 3 weeks, and then go back to the normal fat loss workout of high reps, light weight, and 1/0/1 fast tempo. So, on a 15 week cutting plan, you would go normal for 3 weeks, go hybrid for 3 weeks, normal for 3 weeks, hybrid for 3 weeks, and finally normal for the last 3 weeks.
Adjust your calorie intake during the cutting phase to alter your metabolism. You will still have to fulfill the aerobic exercise requirements, of course. You should also begin to cycle your nutrient profile and caloric intake after about 4-6 weeks of low calorie dieting to re-adjust your metabolism. Your body will always try to conserve energy, so if you are on a low calorie diet for a prolonged period of time, it will slow your metabolism to conserve energy/calories — making your diet ineffective. By alternating between a low calorie and slightly higher calorie diet, you can avoid this problem and continue to lose fat. Adjusting could mean simply adding or removing an extra 200-300 calories.
Let's say for example you are 155lbs now before you bulk. During the bulking phase you may go all the way up to 195lbs. Then, during the cutting phase you may go down to 173lbs at 8% bodyfat. Now you are back to being lean again, except with 18 new pounds of muscle. Now that you weigh 173 pounds, repeat the phases and you may be 185lbs at the end of the next cycle. Repeat the phases over and over again. Eat like a horse, sleep like a baby, grow like a weed!
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Learn how Vince DelMonte went from scrawny to brawny in Vince went from a lightweight, puny 149 pounds to a solid 190-pound fitness model! |
Filed under Eating by alboa45
By ALGetsBig
You probably have heard the saying "You are what you eat." It cannot be said enough in my opinion. Sadly, most people eat whatever they feel like eating, whatever tastes good. Taste cannot be the primary factor in the food that you choose if your goal is to maintain a healthy body, both in performance and in appearance. How you look is supremely influenced by what you eat.
Unhealthy nutrition results in:
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The list goes on and on and on…The solution? Eat healthy at least 90% of the time. 100% if you're like me 
What is eating healthy? Eating healthy is providing your body with the nutrients that it needs to perform at its best and to look its best. The more serious you are about following healthy eating rules, the better you will look and feel, I PROMISE YOU.
Here are some nutrition rules that will help you build muscle, lose fat, minimize your disease risk, improve your mood and energy levels, and so much more…
1. Eat Breakfast. You want to provide your body with nutrients within the first hour of waking up. Your body has been without food for 8 hours or more and you have been burning precious calories in your sleep. Breakfast will give your body the energy that you need to start your day off feeling great.
Breakfast choices: OATMEAL (one of the super foods), eggs, bananas, yogurt.
2. Eat Every 3 Hours. The easiest way to do this is to plan your meal times in advance every day. I eat at the same times every day throughout the month. Break meal times down into breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between.
Benefits of Eating Every 3 Hours:
- Less Hunger. Eating six small meals a day VS a few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim.
- Less Cravings. Not eating for long periods aka eating sporadically usually causes overeating at the next meal or ending at the vending machine. Long periods between meals also promotes fat storage as the body is unsure when its next nutrients will come. Eat every 3 hours!
Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 7pm, 10pm. Read eat six small meals a day.
3. Eat Protein with Every Meal. You need protein to build and maintain muscle. Protein also helps fat loss. Be sure that 25% of your calorie intake is protein. Know this ratio by keeping a food log with FitDay. See my daily diet showing ideal nutrient ratios for muscle gain.
How much protein do you need each day? To build & maintain muscle, you need to consume at least 1 gram of protein per pound of bodyweight every day. That’s 150 grams of protein a day if you weigh 150 pounds. The easiest way to reach your protein goal for the day is to eat a whole protein source with each meal.
GOOD Protein Sources:
- Poultry. Chicken, turkey, duck, ground chick, ground turkey.
- Fish. Tuna, salmon, sardines, mackerel
- Eggs. Eat the yolk because it has most of the nutrients.
- Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
- Whey. Convenient, fast-digesting, & great for post-workout shakes. Read about post workout nutrition.
BAD Protein Sources:
- Red Meat: Meat from livestock – beef, lamb, & pork. Hard to digest, colon cancer-causing. Read The Dangers of Red Meat. You can observe precautions mentioned in the article to eat red meat and avoid the dangers.
- Lunchmeat. Salami, bologna, pastrami, sausages, bacon, ham, and hot dogs pose cancer risks just like red meat. Terrible protein quality.
- Hot Dogs. Same dangers as red meat and lunchmeat. And the protein quality is horrible!
4. Eat Fruits & Veggies with Each Meal. Most fruits and vegetables are low in calories, which means that you can eat a lot without gaining fat. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
5. Stay Away From Simple Carbs Except Post Workout, Eat 40% Complex Carbs.
Carbohydrates are organic compounds that are used as fuel source for the body. They are divided into two categories: simple carbs and complex carbs. Simple carbs, like refined sugar or processed white flour products, usually have no fiber, so your body converts them into glucose much more quickly than complex carbs, which have more fiber (brown rice, oats, whole grains, fibrous vegetables) to slow digestion.
Read The Problem With Most People's Diets is Simple Carbs, Not Fats
You want simple carbs post workout! The reason is that after your workout you want to provide your muscle with the glucose that has been depleted from the fast source possible, simple carbs. This is very important – Read all about the post-workout shake. Learn about the oats-whey-milk post-workout shake there.
Some examples of simple carbs: lactose (milk sugar), fructose (fruit sugar), candies, syrups, and any processed white flour product (like white bread). Limit eating of candy or white flour foods to almost never!
Complex carbs can be broken down into two categories:
Starchy: unrefined whole grains, brown rice, oatmeal, beans and tubers (potatoes, yams)
Fibrous: fiber rich vegetables like celery, carrots, whole oats
- Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains.
Raisins = simple sugars. Limit consuption of raisins. - Exception. If you are a skinny person who wants to gain weight, you need lots of carbs! Focus on complex carbs and eat simple carbs post workout and post post workout. More if needed.
As a 150 pounder, here's your estimate:
Calories: 150 x 24 = 3600 calories a day.
Carbs: 40% = 1440 Carb Calories = 1,440 / (4 Calories Per Gram of Carb) = 360 grams of Carbs Per Day (Mainly Complex Carbs!)
Protein: 30% = 1080 Fat Calories = 1080 / (4 Calories Per Gram of Protein) = 270 grams of Protein Per Day
Fat: 30% = 1080 Protein Calories = 1080 / (9 Calories Per Gram of Fat) = 120 grams of Fat Per Day
6. Eat Healthy Fats. The eating of healthy fats improves fat loss and health. The reason is that if you provide your body with the right amount of healthy fat it won't hold on to it as much. If you don't provide your body with fat, or if you eat sporadically instead of every few hours, your body goes into fat sotrage mode, desperately packing away fat because it is unsure of when it will get it next.
Fats also combat hunger, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans-fats & margarine. Balance your fat intake. Read The Problem with Most Diets is Simple Carbs, Not Fats.
- Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Sources: Real butter, whole eggs, peanut butter.
- Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
- Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.
7. Drink Water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want.
Split your water intake up over the course of your day. Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.
- Drink a Gallon of (Lemon) Water Per Day. The exact amount is .66 oz per pound of bodyweight. Drink water with every meal and between meals. Sip water during your workouts. I highly recommend adding a teaspoon of lemon juice to your water for flavor. Also read The Benefits of Lemon Water and The Top 10 Health Benefits of Lemon Water. I never drink plain water anymore, lemon water tastes much better and is so good for you.
- Buy a Brita Water Filter. This will save you money over bottled water and it will give you cleaner water than tap water. Don't forget the lemon juice!
- Don't Worry About Overhydration. Eating healthy as explained in this post will make sure that you replenish your electrolytes. You will be safe unless you do ridiculous things like drinking a half gallon of water in 15 minutes. Spread your water intake sensibly throughout the day.
8. Eat Whole Foods 90% of The Time. Read Foods That Build Muscle. To really get the results you want, 90% of your food intake should consist of whole foods.
- Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …
- Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, …
Example Diet:
- Breakfast: eggs with veggies, orange, green tea
- Snack: mixed nuts, apple, milk
- Lunch: tuna, lettuce, olives, olive oil
- Snack: peanut butter and jelly on wheat bread
- Post workout: Oats-Whey-Milk Shake.
- Dinner: chicken, spinach, carrots
- Pre-bed snack: yogurt, berries, ground flax seeds, fish oil
Since you will be eating six small meals a day, plan your meals in advance. You will need to prepare your food in advance. Preparation and planning is the key to having a great diet for life.
Filed under Eating by alboa45
By ALGetsBig
I recommend that hardgainers drink up to a gallon of milk a day (known as GOMAD) to gain weight the natural, fast, and healthy way. Read Gallon of Milk A Day
Sixty Percent of Adults Can't Digest Milk
The problem is that sixty percent of adults can't digest milk, due to lactose intolerance. Infants secrete an enzyme called lactase that breaks down lactose into galactose and glucose which can then be absorbed. Production of the enzyme lactase tends to decrease once adulthood is reached. In extreme cases it can become so limited that the individual is classified as lactose intolerant, which you've probably heard of.
Read the USA Today article, "Sixty Percent of Adults Can't Digest Milk".
You can still drink milk even if you are lactose intolerant by providing your body with the enzyme lactase that it needs to break down the lactose sugar in milk. The solution to lactose intolerance is to either consume lactase pills along with milk and other dairy products, or to drink milk with without lactose; Lactaid milk, for example.
My name is Al Smith and I am lactose intolerant. Yet still I drink 2 quarts of milk every single day. I do this with the help of lactase pills. I wouldn't be able to get the amount of calories I need in a day without the hlp of milk, and so lactase pills are must-haves for me. Buy lactase pills here.
Follow me on Twitter at ALGetsBig as I strive to reach my goal weight of 170 pounds; I used to be 117 pounds at the same height of 5'7"!.
Lactose Intolerance Tests
Lactose tolerance tests measure the ability of your intestines to break down lactose, a type of sugar found in milk and other dairy products.
The hydrogen breath test is the preferred method. It measures the amount of hydrogen in the air you breathe out.
A breath test result that shows a rise in hydrogen content of 12 parts per million (ppm) over your pre-test level is considered positive, and means you may have trouble breaking down lactose. Normally, very little hydrogen is in your breath. But if your body has trouble breaking down and absorbing lactose, hydrogen levels increase.
If you are lactose intolerant, like me, you may notice that your breath stinks after you consume milk or or dairy products. This is because of the raised hydrogen content in your breath as a result of your body not being able to break down the lactose sugar in dairy. Other lactose intolerance symptoms include bloating, nausea, cramping, and diarrhea.
Lactose intolerance is the inability of the body to break down the sugar in milk, lactose. People with lactose intolerance lack the enzyme lactase that breaks down lactose.
How to Drink Milk When You Are Lactose Intolerant
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The solution to lactose intolerance is to either consume lactase pills along with milk and other dairy products, or to drink milk that is lactose free, for example, Lactaid milk. |
Filed under Eating by alboa45
By ALGetsBig
If you are skinny and you want to gain muscle mass, then you need to know the types of foods essential for building muscles. Along with doing the right muscle-gain weight training program, eating these foods is important since they have the right nutrients for muscle mass build-up.
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Daily Diet of ALGetsBig: 2 x 200g spaghetti, 4 oz chicken breast, 4 oz ground turkey, 4 oz canned salmon, 2 slices multigrain bread, 52 oz whole milk, 200g yogurt, 3 slices muenster cheese, 112g peanut butter |
Diet is even more important than weight training when it comes to muscle gain. Most people think that building muscles is simply about spending a lot of time in the weight room. Weight training is key to muscle gain, but the reality is that the food we take in is what actually builds our muscles after they are broken down in the weight room. One’s diet will determine how successful a person is in his weight gain program. |
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Eggs are great for muscle building diets. Every bodybuilder and weight trainer worth his salt has eggs incorporated into his diet. Eggs boast a high protein to fat ratio, making them one of the best sources of protein anywhere. Eggs are highly recommended for muscle gain because the body readily uses the protein absorbed from eggs for protein synthesis. Eggs also contain a multitude of vitamins and minerals. |
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Poultry is a wonderful food choice for those who seek to gain muscle. Lean meats like turkey breast should be incorporate in the diet of aspiring bodybuilders. Lean meats deliver high quality protein, and low saturated fats. This makes both chicken and turkey ideal for inclusion into several meals throughout a day. |
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Fish is another muscle-gain food. Fish contain saturated fat which is very crucial to muscle gain. Fish also is an excellent source of essential fatty acids like Omega-3 which are known to aid the body in building muscle. Some excellent sources of Omega-3 fatty acids are cold water fishes like tuna, salmon, sardines, and trout. Fish are also regarded as great sources of protein. Tuna is a staple of bodybuilders and weight trainers because it is a very convenient source of protein. |
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Beans and legumes should also be included in the diet of anyone wanting to gain muscles. Beans are highly nutritious and excellent sources of fiber and protein. It should be noted that fiber is important in promoting regular bowel movement and effective insulin response, which are all essential in muscle growth. Bodybuilders are advised to take kidney beans because they can give up to 14 grams of fiber and protein for every cup. |
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Another great source of protein is lean red meat such as ground beef. Red meats pack a lot of calories per serving, so this is an excellent choice for those wanting to pack on more size. However, keep in mind that since red meats are known to be more difficult for the body to digest, it is not recommended that they are eaten on a daily basis. Instead, lean red meats should be included in a weekly diet consisting of fish, chicken, and turkey. |
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Finally, drinking water is recommended for those who want to build up muscle. Drinking up to 10 liters a day helps hydrating the muscles and in the process supports building a bigger physique. Your body needs water desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day. Read the importance of water. |
Read the article diet to build muscle for more vital information for your weight & muscle gain goals. |
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Filed under Eating by alboa45
By ALGetsBig
The following supplements have helped me tremendously in my quest to gain mass and muscle. I went from a skinny 5'7" 117-pound teenager to 155 pounds. I am on my way to 170 pounds. That's a 53 pound increase! The weight gainers helped me a lot in the beginning but I don't need them anymore. The "main supplements" are supplements that I still use and will continue to use for the rest of my life as a weightlifter.
| Weight Gainers | Main Supplements |
| Prolab N-Large II | Creatine Monohydrate |
| Super Heavyweight Gainer | Vitamin C |
| Victory Mega Mass 4000 | Glutamine |
| Glucosamine | |
| Multi-Vitamin |
Weight gain supplements are great for getting in those extra calories you need when gaining weight by building mass and muscle. Weight gain supplements are used to complement a weight training program. Weight gain supplements are available in different forms like shakes, powders and bars.
There are numerous weight gain supplements that are available in the market today. Although the effects of these weight gain supplements vary from one person to another, some of these weight gain supplements are highly recommended because of their positive effects.
| One of the most popular weight gain supplements is Prolab N-Large II, which provides proteins and calories necessary for building up mass. This weight gain supplement delivers tremendous quantity of protein for every serving. It makes use of cold processed ion whey protein which boasts of an excellent amino acid profile. This weight gain supplement has a protein grade that is unmatched by any other weight gain supplements. This weight gain supplement also uses just the right amount of carbohydrates to fuel workouts and reload the body’s glycogen stores. |
Prolab N-Large II has the right amount of dietary fat which supplies the body with soluble vitamins such as A, E, D, and K. Dietary fat is also essential in promoting hormone production, digestive secretions and nerve covering.
Prolab N-Large II comes in various flavors such as chocolate, cinnamon oatmeal, strawberry, peanut butter, and vanilla. It is recommended that Prolab N-Large II be taken with a healthy diet as well as an intensive weight-training program to optimize its effects.
| Super Heavyweight Gainer has been designed to provide more calories essential in building up mass without increasing the fat level. This weight gain supplement comes from low glycemic index carbo and high protein sources that feed the muscles and stock up on glycogen energy instead of fats. Super Heavyweight Gainer has 30% less fat calories and tastes good, especially when combined with milk. |
Super Heavyweight Gainer has more levels of whey protein compared to other weight gain supplements. These whey proteins are packed with amino acids that help individuals put on a lot of mass. It is also packed with vitamins and minerals that provide individuals with the important micronutrients needed in ensuring the health and robustness of an individual. It also gives individuals with omega fatty acids that are instrumental in the growth of body tissues.
| The Victory Mega Mass 4000 weight gain supplements is packed with calories and essential nutrients essential in building up mass and removing unwanted fats. This weight gain supplement is a product of the same group of specialists who produced the popular Mega Mass 2000 weight gainer.
This weight gainer boasts of high performing nutrients such as chromium, creatine, ornithine alpha-Ketoglutarate, and more. This weight gain supplement is available in 3 flavors- strawberry, vanilla, and chocolate. It can be mixed with milk for better results. |
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Weight training increases the body's need for many minerals like magnesium and selenium. Multivitamins will ensure that you are not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue. Buy multivitamins. |
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Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential in helping to repair connective tissue which helps decrease the amount of time that you are sore. Vitamin C helps recovery so you can get back to training. Typical Vitamin C intake is around 3,000 mg in three doses spread throughout the day. Buy Vitamin C here. |
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Glutamine is an amino acid that the body uses to help your muscles combat the stresses of exercise trauma, lack of calories (dieting), or illness. Supplementing your diet with extra glutamine will help prevent muscle protein breakdown while you're asleep or dieting. Glutamine promotes increased cell volumizing, strengthens your immune system, decreases recovery time and increases growth hormone levels. Never take large amounts of glutamine all at once because most of it gets destroyed in the gut. It never reaches the bloodstream. The best way to get maximum absorption of glutamine is to take it in smaller, divided doses. I recommend you take 15 grams per day in 3 divided doses of 5 grams each. Since you will be taking more than 100 grams of this stuff per week, I suggest save money by purchasing this product in bulk (powder form only, do not get capsules). Buy Glutamine Powder. |
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Creatine Monohydrate: Most people gain 5 to 7 pounds in the first two weeks of creatine use. If you are interested in quick weight gain, and increased energy for your workouts, creatine is definitely worth a go. Buy Creatine Powder. The ideal dosage for creatine monohydrate is 5 grams taken 4 times daily for five straight days. The dosage can then be lowered to 5 grams taken once a day or after a workout. |
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Glucosamine — Glucosamine is produced by our bodies, but most of the time our bodies demand so much of it, that it can't create enough. Glucosamine is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown. Suggested glucosamine intake is about 1,500 mg per day, which would be impossible to get naturally. Take one dose at bedtime. Buy Glucosamine here. |
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With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains. Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time. |
Filed under Eating by alboa45
By ALGetsBig
For the body to build muscle and burn fat, it needs sizable amounts of proteins, carbohydrates and healthy fats. Eating protein is vital because it is directly responsible for building and maintaining muscle. Protein also assists the body with fat loss.
Eating fats also helps fat loss because your body will hold on to less fat if you eat fat in your diet. Fruits and vegetables contain vitamins & minerals, which are necessary for recovery from your workouts. Carbohydrates are regarded as the body’s muscle fuel and they enable it to keep up with its day to day activities.
The following super foods can assist any person in building up muscle and losing fat. Add these foods to your diet:
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1. Whole Eggs. Eggs are excellent protein sources as each one packs 7 grams of protein. Egss are also very cheap, less than $2 a dozen. The yolk contains the most nutrients of the entire egg, 50% of the protein, vitamins A, D & E, and cholesterol that naturally increases your testosterone levels. The dietary cholesterol in eggs won't affect your blood cholesterol; search online for information regarding studies that prove that eggs are healthy. |
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2. Fish Oil. Fish oil reduces inflammation in the skin & joints. It also lowers body fat and increases testosterone levels. It is recommended that you get 9,000 mg of fish oil containing EPA/DHA daily. You can try to get fish oil by eating fatty fish like salmon, but you will probably need a fish oil supplement to get enough of it. I use Norwegian Cod Liver Oil. |
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3. Wild Salmon. Wild salmon is one of the best sources of omega-3 fatty acids. Salmon also has 20g of protein per 4-oz serving. Farm raised salmon is, however, omega-3 deficient because it is grain-fed. Go with wild salmon if you need omega-3 from it. You can also get your omega-3 (and omega-6) from a fish oil supplement. |
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4. Berries. Berries are strong antioxidants that prevent heart disease and cancer. All berries are good including blueberries, raspberries, and cranberries. Eating them fresh or mixing them with oatmeal should do the trick. |
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5. Yogurt. Yogurt is a regular staple of my diet. Yogurt contains bacteria that improve your gastrointestinal health. Stay away from frozen yogurt or yogurt with added sugar and fruits at the bottom. Buy plain or vanilla low fat yogurt. You can add berries & flax seeds for a tasty, healthy snack. |
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6. Ground Flax Seeds. Flax seeds are a great source of fiber, protein & omega-3 fatty acids. You should grind the flax seeds to get the most effect from them as they will be digested easier. Take 1 tbsp of ground flax seeds with yogurt & berries before going to bed. |
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8. Mixed Nuts & Natural Peanut Butter. Mixed nuts contain a wide variety of nutrients that your muscle-building body needs. Among these are mono- & polyunsaturated fats, protein, fiber, vitamin E, zinc, potassium, and magnesium. Mixed nuts are calorie dense, which are wonderful for skinny people looking to gain weight. Natural peanut butter is EXCELLENT for weight gain seekers. It's delicious and contains the same stuff that mixed nuts do. Stick to natural peanut butter because regular peanut butter has many added salts and sugars. |
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9. Red Meat. Red meat contains protein, vitamin B12, zinc, creatine, carnosine and even omega-3 fatty acids. The best red meat sources are steaks and hamburgers from top round or sirloin. I recommend limiting your red meat intake to no more than 3 meals per week as it is hard on the body's digestive system and can cause constipation. Getting the recommended 25 – 35 grams of fiber per day should help if you eat a lot of red meat. |
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10. Green Vegetables. Green veggies are known to fight cancer. They are also high in soluble fiber which is a serious part of a healthy diet to faciliate good digestion. You have many green veggie choices – broccoli, cabbage, cauliflower, kale, and more. |
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11. Spinach. Spinach is technically a green veggie, but I felt it deserved its own place in the list. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. |
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11. Fruits & Vegetables. These wonder foods will help your muscle building goals. For instance, broccoli, oranges, apples, spinach and tomatoes are highly recommended as they have low amounts of calories and promote the increase of muscle mass with their nutrients. Fruits & veggies are also rich in antioxidants that are effective in battling different types of health hazards. |
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14. Oats. Oats are a true super food! They reduce cholesterol, provide you with low-GI (glycemic index) carbs for energy, and are high in soluble fiber. The energy that oats provide is undeniable, which is why many people eat oatmeal for the most important meal of the day – breakfast. I drink a pre-workout shake of 40 grams of oats, 2 scoops of whey protein, and 12 oz of milk. My post-workout shake contains 16 oz of milk, 40 grams of oats, and 2 scoops of whey. |
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19. Water!! Obviously, water is the most important subtance needed by your body. All bodily processes depend on water and your body is made mostly of water. Water is crucial to a well-performing body, especially one put under the stress of a weight training program. Drinking water prevents water retention, helps muscle recovery and prevents dehydration from strength training. Buy a brita water filter and drink .66 oz of water per pound of bodyweight every day without fail! That's 96 oz of water per day for a 145-pounder. |
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I highly recommend that you buy lemon juice on a regular basis and add a teaspoon or so to every glass of water that you drink form now on. Lemon water tastes wonderful and you will have NO problem fulfilling your body's water needs. Personally, I would have a hard time drinking so much water without lemon juice. Buy lemon juice here. |
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20. Green Tea. Green tea is highly recommended as it promotes fat loss and improves blood circulation in the body. It is also known to prevent cancer. I recommend drinking green tea in the morning with breakfast. |
In Closing. Eat six small meals a day made up of protein, carbs, veggies, & fats every 3 hours. Drink water with lemon juice with every meal and throughout the day. Limit your junk food intake as much as possible. With healthy meals to eat every 3 hours, you should have a hard time fitting junk food in. Lift heavy weights to gain mass and do light weights and cardio during the fat loss phase. Read more about the separate phases of bulking & cutting here. Get Big Fast!
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With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains. Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time. |
Filed under Eating by alboa45
By ALGetsBig
In this post, you will learn which foods you need to eat in order to gain weight, and that means mostly muscle.
If you don't pay attention to your nutrient ratios, for example 50% of your diet is fat, then you will surely gain more fat than you want to. Also, if your protein intake is only 10% on a regular basis, you cannot build muscle!
You also must perform a weight training workout 3 days a week in order to ensure that your weight gain is primarily muscle. (Remember, you can't gain muscle and lose fat at the same time! You also cannot gain muscle without gaining some fat. Your bodyfat WILL increase when building muscle, but no worries! – You will lose the fat later in the cutting phase. The muscle gain phase is the bulking phase.)
My Daily Diet (ALGetsBig) – 2 x 200g spaghetti, 4 oz chicken breast, 4 oz ground turkey, 4 oz canned salmon, 2 slices multigrain bread, 52 oz whole milk, 200g yogurt, 3 slices muenster cheese, 112g peanut butter
Eat 500 more calories than you burn, every day.
The key to gaining weight is to eat more calories per day than your body burns per day. Your body burns calories every day for bodily processes such as digestion, breathing, blood circulation, and everything else needed for you to survive. In addition to that, your body requires calories for daily movement and activities. Your metabolism is based on your height, weight, and age, genetics, and your activity level. First, you need to find out how many calories your body needs to function and add in the calories you need to account for your activity level. You do this by calculating your basal metabolic rate, or BMR, and then adding your activity level calorie requirement. Calculate your BMR here. Once you know your BMR + Activity Calories, you then need to eat 500 calories more than that amount every day until you reach the weight that you want to be. That is the simple version. Read how to gain weight to learn the full story. This article will be about the food you need to eat to gain weight.
Eat a high quantity of healthy foods. 3000+ calories is a start.
Quick Estimate for Daily Calorie Intake for Weight Gain: Multiply Bodyweight in pounds by 24.
Recommended Calorie Intake for Muscle Gain: Bodyweight (lbs) x 24
150-Pounder: 150 x 24 = 3600 calories/day
Carbs: 40% = 1440 Carb Calories = 1,440 / (4 Calories Per Gram of Carb) = 360 grams of Carbs Per Day
Protein: 30% = 1080 Fat Calories = 1080 / (4 Calories Per Gram of Protein) = 270 grams of Protein Per Day
Fat: 30% = 1080 Protein Calories = 1080 / (9 Calories Per Gram of Fat) =
120 grams of Fat Per Day
To gain weight the healthy way, you need to eat a large amount of healthy foods. Many people who seek to gain weight often make the mistake of eating unhealthy foods, which often results to various health problems including high cholesterol, obesity, constipation, and a long list of other issues. Gaining weight can be the result of gaining muscle and fat, or it can be the result of gaining just fat. If you want your weight gain to be primarily in fat, then simply eat a high amount of calories with no regard for the quality of the food that you are eating. However, if your weight gain to be primarily muscle (there will inevitably be fat gain with muscle gain because you cannot gain muscle without gaining some fat), you need to be choosy about the foods you consume with your high calorie diet. Read diet to build muscle.
30% Protein, 30% Fat, and 40% Carbs for Mass Gain that is mostly muscle (along with weight training.)
Track Your Calorie Ratios Easily with FitDay
A healthy weight-gain diet should be rich in proteins, carbohydrates, and essential fats. Protein-rich foods allow the body to build muscle mass without encouraging the buildup of unwanted fat. Eating foods rich in carbohydrates, on the other hand, helps the body to maintain the right amount of energy necessary in performing daily activities. Healthy fat is a necessary part of any diet.
"I Tried Everything to Gain Weight & Couldn't But Finally Gained 24 Pounds with Muscle Gaining Secrets."
Protein is extremely important for those interested in weight gain from primarily muscle. To build muscle, it is widely accepted that the body needs 1 gram of protein per pound of bodyweight every day. Keep in mind, however, that you will not build muscle unless you break your muscle down effectively with heavy weight training (low reps), and then supply the muscle with the protein that it requires to rebuild itself. Read Al's Daily Diet to see an example of my daily diet rich in protein, carbs, and fat. Vince's DelMonte's No Nonsense Muscle Building is an incredible weight training and nutrition program for hardgainers.
Foods that are rich in protein necessary for weight gain include fish, tuna, salmon, and dairy products like cheese and yogurt. Foods such as nuts, eggs, and sunflower seeds are also known to be rich in protein. Protein powder is extremely helpful in reaching your daily protein goals. Whey protein especially is a superior form of protein because it is fast-digesting compared to other proteins. Whey protein is a bodybuilding staple for pre-workout and post-workout nutrition. I consume a whey-oats-milk shake before and after my weightlifting sessions. Read how to make the oats-whey-milk shake.
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You will need at least 1 gram of protein per pound of bodyweight every day to build and maintain muscle. Whey protein powder is superior to other protein powders because it the fastest-digesting and it has the best blend of amino acids that your body uses to build muscle. No Protein = No Muscle Building. Without getting 1 gram of protein per pound of bodyweight every day, don't even bother weight training at all. You will not be giving your body what it needs to repair the muscles you have broken down if you don't meet your protein requirement every day. |
Carbohydrates are important in any weight gain diet. The best sources of carbohydrates are pastas, rices, and breads. Other sources for carbs are are fruits and vegetables such as oranges, avocado, mangoes, apples, and pineapples. It is recommended that those wanting to gain weight have adequate amounts of whole wheat breads every morning. Oatmeal is a wonderful carb source and it provides a ton of energy.
Fat is a necessary part of any diet, especially a muscle building diet. Keep fat at 35% of your diet (Protein at 30%, Carbs at 35%). You don't need to eat foods specifically for fat; you should get enough fat as a result of your food sources for protein and carbs. So, focus on achieving your protein and carb goals, and you will get the amount of fat that you need from those foods. Foods that are rich in good fat include salmon, ground meat such as ground turkey and beef, nuts, dairy foods such as milk, cheese, and eggs, oils such as flaxseed oil, olive oil, and fish oil. It is advised that those seeking to gain weight incorporate oils and butter into their meals such as using olive oil for their cooking and spreading margarine on wheat bread.
Eating every 2.5 to 3 hours needs to become a lifestyle for the weight gainer (and really for all people). The standard of three meals a day is not conducive to maintaining a healthy physique simply because the body requires a more regular ingestion of nutrients.
Eating sporadically reduces your metabolism and promotes fat storage in the body. Think of bears that eat large quantities at one time. Bears eat this way so that their bodies build huge fat reserves for warmth and for hibernation, during which they will live off their fat stores. Society follows the three-meal-a-day standard simply because it is more convenient. to eat fewer times for the daily worker. If you want to control the shapr eand performance of your body, the first step is to train yourself to eat every 2.5 to 3 hours while you are awake. Doing so is absolutely a MUST for hardgainers, or ectomorphs, to gain weight. Read eat six small meals a day.
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Milk is a weight gainer's best friend! Milk is packed with protein, carbs, and healthy fat in the perfect ratio. I would be nowhere without milk. For weight gain, drink up to a half gallon to a gallon of milk per day in addition to a solid weight gain diet. Drink milk from when you wake up to when it's bedtime. Milk makes for great pre and post workout nutriton. Read Al's Daily Diet to see where milk fits in. I drink a half gallon of milk every day to contribute to my calorie count. Read GOMAD: Gallon of Milk a Day to Gain Weight. |
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Drinking water is crucial to weight gain! As you consume a high number of calories, your body has to work much harder to process the additional nutrients. You will need a high amount of water to support the body's processes, especially if you are weight training. Drinking lots of water will not only prevent dehydration and constipation but it will also ensure that your body operates at its highest potential. Drink .66 ounces of water per pound of bodyweight every day. So, if you weigh 150 pounds, you need to drink 99 oz of water every day. A good rule for most people is to drink a gallon of water per day. Read diet to build muscle. |
The following foods are regular staples in my kitchen:
| Protein Sources | Carbohydrate Sources | Healthy Fat Sources |
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Chicken Breast |
Yogurt Pasta Bananas Oats Whole Milk or Lactaid White Potatoes |
Peanut Butter |
Read Al's Daily Diet to see an example of my daily diet rich in protein, carbs, and fat.
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With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains. Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time. |
Filed under Eating by alboa45
By ALGetsBig
Why Eat Six Small Meals a Day?
.jpg "Meal 1 - 2 Bananas, 10 oz milk, 56 grams of Peanut Butter")
There are several reasons why eating six small but healthy meals is ideal for anyone who wishes to maintain a healthy body, especially those who seek to build & maintain muscle mass. First, eating regularly increases one’s metabolism which enables the body to burn more calories in the long run.
When one eats six meals a day (which amounts to eating every 2.5 to 3 hours), the body tends to burn more calories in the long run. Eating healthy and high-protein foods particularly helps in boosting the body’s metabolism, making it highly efficient at burning off those calories. Eating food on an irregular basis causes metabolism to slow down.
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Six Daily Meals = Higher Energy. Eating six small meals a day will enable a person to keep high energy levels. Eating small meals a day is effective in maintaining an ideal level of blood sugar, thereby preventing hunger attacks. This is me, ALGetsBig, in front of a whole day's worth of food!
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Studies Show that Six Small Meals A Day Is Ideal. Various studies have also proven that eating six small meals a day allows a person to build & maintain muscle, which in turn results in an even faster metabolism. Eating frequent, small meals regulates the amount of insulin in the body and provides an ideal amount of amino acids going to the muscle cells, promoting the growth of muscles in the process. Eating small and frequent meals likewise promotes the efficient utilization of vitamins and minerals in the body.
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Why Not Eat Just Three Meals A Day? Unfortunately, your body can only assimilate a certain number of calories at each meal. For our weight gain purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess calories will be stored as fat or removed from the body. |
| To enable your body to actually assimilate and use the 3,000+ 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. | |
If you ate only three meals per day, then your body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny people! Without food, your body will quickly begin to breakdown muscle tissue for energy. You must never go longer than three hours between meals. This is where planning comes in. Make sure that you know where your next meal is coming from in advance. Don’t wait until the last minute. The only time you will ever go longer than three hours without eating is when you are asleep. This is unavoidable, unless you wake up in the middle of the night just to eat or drink a protein shake. I set my alarm for 3 a.m. most nights, which is mid-sleep for me, in order to fit in a 16 oz glass of Lactaid milk. Read GOMAD: Gallon of Milk A Day to Gain Weight and Lactose Intolerance.
Plan Your Meals!
Six Meals A Day Isn't Easy, But It's Worth Your Health & Muscle Gain Goals. The dilemma most people encounter with the six-small-meals-a-day setup is that it can be very tedious to plan a diet. It is difficult for some people to plan and prepare six meals in one day due to their work, the kids, or other life issues. Regardless of other things you have going on, you need to find a way to make it work. It is absolutely crucial to controlling your weight, whether your goal is weight loss or weight gain. Master eating six small meals a day and you will be on track to mastering the shaping of your physique. Hardgainers especially MUST eat every 3 hours! Wanna know my dedication? I set an alarm for 3am to consume a 16 oz glass of milk to reach my high calorie goal for muscle gain! Follow my muscle gain progress on Twitter @ ALGetsBig.
Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. The amount of calories that your body burns depends on your metabolism, which you can calculate here, and your bodytype.
Most people who visit this site are hardgainers, or ectomorphs, like me, ALGetsBig (on Twitter). Ectomorphs have high metabolisms, which means that we naturally burn many more calories than other body types (endomorphs and mesomorphs). Ectomorphs are characterized by long and thin muscles & limbs and low fat storage. Most skinny people are ectomorphs.
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| Ectomorph | Mesomorph | Endomorph |
Mesomorphs are people with large bones, a solid torso, low fat levels, and wide shoulders with a narrow waist. These are the lucky bodytypes! Endomorphs are people who are characterized by increased fat storage, a wide waist and a large bone structure. Endomorphs struggle primarily with fat loss and us ectomorphs struggle with muscle & fat gain. However, each body type has tough struggles if a muscular AND low-fat physique is the ultimate goal. Still, the key for all body types is eating regularly so that the body is consistently provided with nutrients and does not opt for fat storage unless you want it to (by eating a high calorie diet). So, endomorphs who wish to stay "low-fat" should stick to a certain daily/weekly calorie level and hardgainers who want to achieve or maintain a certain size should aim for a higher calorie level.
Fitday.com is the absolute best way to track your calorie intake online or on your home computer with incredibly simple software. FitDay tracks all major nutrients with a HUGE food database and does so much more including tracking weight, body measurements, and activity levels. I use FitDay every single day to make sure I reach my calorie & nutrient goals.
"I Tried Everything to Gain Weight & Couldn't But Finally Gained 24 Pounds with Muscle Gaining Secrets."
Prepare meals in advance if necessary. For six small meals a day to work, you need to prepare your meals in advance so that time is saved. The key to this is to cook healthy and nutritious meals ahead of time. It is advisable to cook foods like chicken breasts in advance, portion them out, and then refrigerate them for convenient eating. The George Foreman Grill is the best tool for preparing foods like turkey burgers, salmon patties, and grilled chicken breasts. I use the Foreman grill several times a day, every day.
Canned fish are excellent sources of protein. Make use of canned foods that are rich in protein such as tuna and salmon. Not only are these foods rich in protein necessary for building muscle and improving metabolism, but they are also very easy to prepare. Taking nutritional supplements should also go a long way in helping to promote faster metabolism.
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You will need at least 1 gram of protein per pound of bodyweight every day to build and maintain muscle. Whey protein powder is superior to other protein powders because it the fastest-digesting and it has the best blend of amino acids that your body uses to build muscle. No Protein = No Muscle Building. Without getting 1 gram of protein per pound of bodyweight every day, don't even bother weight training at all. You will not be giving your body what it needs to repair the muscles you have broken down if you don't meet your protein requirement every day. |
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Cut Out the Junk Food! The six small meals a day should not be junk food! That means do your best to remove from your diet doughnuts, fast food, sodas, pizza, and everything else that you know is JUNK! |
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| If you are hooked on junk food, try gradually replacing junk food with good food. Eventually, you may be like me, who eats no junk food – there's no room in my healthy muscle building diet for junk food! I love ice cream, but I can't fit it in, and frankly I don't need to! It does nothing for me except please my taste buds. All of my eating is to feed my body and my muscles and to make sure that my body performs at its highest potential.
Read the diet to build muscle for some great food options. |
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Eating Right Takes Discipline – So Get Some! Make no mistake about it – it takes a lot of discipline and motivation to eat six meals a day. Anything worth doing in life has a price. Eating six small meals a day is what it takes to ensure a healthy future for you and your loved ones. And if you seek weight & muscle gain, you especially had better eat six meals a day! YOU CAN DO IT! I went from 117 pounds to 155 and I am on way way to 170! Follow my progress on Twitter @ ALGetsBig.
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Follow ALGetsBig on Twitter: A Former 117-Pounder On His Journey to 170 POUNDS! |
Filed under Eating by alboa45
By ALGetsBig
Diet is the most important thing when it comes to building muscle. You can do everything perfectly in the gym – lifting weights 3 times a week, doing the right number of reps and sets, keeping your sessions under 60 minutes, and sleeping the recommended 8 hours a day – but if you don't eat what you need to eat, you will see minimal results and you will truly be wasting your time.
You MUST eat every 3 hours from now on! No matter what your goal is, your body NEEDS a regular stream of nutrients EVERY THREE HOURS. The bulking diet should consist of 6-8 meals per day, eaten every 3 hours. Make the commitment to doing this for life and you with forever wipe away being "skinny".
Also read the post Eat Six Small Meals A Day.
There are certain foods that you must eat in order to build muscle most effectively. We will discuss these foods in this article.
Here are the main areas you need to focus on as a hardgainer:
- Protein (You need 1 gram of protein per pound of bodyweight every day to build and maintain muscle.) Buy Whey Protein Powder
- Chicken & turkey breast
- Chunk Light Tuna (in water because greasy oil is no good; albacore has too much mercury)
- Salmon
- Eggs or
- 100% Whey (protein powder)
- Lean Beed(round cuts are the leanest)
- Turkey Burger
- Carbohydrates – Unrefined/non-processed
- Oats
- Whole Grains (breads, cereals, brown rice) and NOT white breads, white rice, sugary cereals
- Sweet potatoes
- Beans (also high in protein)
- Fruit (fresh whole fruits are better than dried fruits or fruit juice)
- Fibrous vegetables (broccoli, cauliflower and spinach)
- Fats (healthy fats)
- Peanut Butter (All-natural is best.)
- Nuts (Almonds are king.)
- Flax (Flaxseed Oil or Flax seeds)
- Fish oil
- Olive oil
- Dressings (without added sugar or hydrogenated oil)
- Products with omega fatty acids
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With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains. Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time. |
A sample meal would be a turkey breast, 1 cup of cooked brown rice, and a serving of broccoli. For breakfast, you could eat a bowl of oatmeal with peanut butter, milk, and a banana.
Those foods are what is necessary to bulk/gain muscle. Chicken and rice should always be a staple of your diet. Substitute good foods for other good foods when you get tired of one food source. I eat chicken every single day thanks to the George Foreman Grill; it's incredibly easy to grill a chicken breast with a little season salt sprinkled on it.
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It is also extremely important to drink enough water. Drink .66 oz of water per pound of bodyweight each day. A 200 lb person should drink a gallon of water a day, so adjust that for your bodyweight. For most people, a gallon of water a day is a great rule to live by; bigger people will need more. Read the importance of water. |
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I recommend adding a few capfuls of lemon juice to your glass of water; it makes for a great-tasting drink and I never drink water without it. Milk is also important for bulking, especially for hardgainers. 99% of my fluid intake consists of whole milk and lemon water. Try skim milk if you need less fat. You should DEFINITELY eliminate the drinking of sodas, energy drinks, and other sugary liquids, as they are bad for you! Buy lemon juice here. |
Eating should be about fueling your body, and not about pleasing your taste buds. To build muscle and also to live a healthy lifestyle, your goal should be to eat the foods that will have you looking and feeling your best. You CAN change your eating habits; first you must make the decision that eating healthy is important. Then , it's just a matter of planning your meals and just doing it. You will get used to it if you stick with it.
Once you see that muscle growth, you will be hooked on healthy eating!
Filed under Eating by alboa45
