rom everything you've read, there is a nutrition plan for every goal out there. From gaining weight to getting lean. Now If you want to gain weight fast, eat everything your eyes set sight on...but if you want to gain muscle weight, you have to do it right and do it slow. Building muscle is a slow process, but I tell you one thing, a 180-pound lifter with 12%BF is going to look better than a 220 pound lifter with 20%BF. The 180lber is going to look bigger than the 220lber because of the illusion that the muscles give off. Also, if you read the report, getting enough protein is also important...more important than counting calories, but just the same. Just as long as your taking amount equal to your bodyweight or 50lbs less, you should gain muscle substantially. Now to gain muscle weight, you MUST stay away from these foods below:
- Full-Fat Cheese
- Fried Foods
- Sugar-based cold cereals
Now the reason why these foods should be avoided is because of the amount of fat and/or carb content that is found in them. You only gain fat weight along with the muscle if you eat these foods in your diet. But here some good choices, should you change up your diet:
- Hamburgers w/lean beef or lean turkey (avoid everything else but the mustard, ketchup, and pickles
- Low-Fat Milk and Low-Fat Cheese
- Whole Eggs
- Breads, Bagels, and Rolls
- Pasta w/ Meatballs
- Steak, Chicken and Turkey (skin removed)
- Sandwiches w/ most deli meats (use mustard)
Do you see the difference between the good and bad choices? Everything is low in fat and carbohydrates. You still have to consume your fat and carbs because your body needs it during the workout to burn it. If it has too much in excess, your body won't burn a whole lot. Before I get to the diet aspect of this program, there are a few things that you should lean first. First, your basic food groups... not the five you were taught in High school, in the gym, you have only three; Protein, Carbs, and Fat. Protein is the main source for muscle-building. Chicken, Fish, Beef, and Eggs are good examples and foods that will be used in your diet. To get muscle growth, your body must be in a positive nitrogen balance which is the metabolic state in which muscle growth happens. Your body simply needs to have protein five to six times daily. Carbs is fuel for you like gas is to a car. It's the main source for the body to get energy from. There are two types of carbs, complex and simple. Complex carbs are found in grains, pasta, green vegetables, and potatoes. Simple carbs are fount in fruits. Now some simple sugars might contain refined sugars which are empty calories and do nothing but to boost your weight... not muscle weight. If your body doesn't get enough carbs, it takes protein from the muscles and converts it to glucose. And when the body takes anything from the muscles, you obviously lose strength and size. Third food group and second source of energy is Fat. The body daily uses fat to burn for aerobic activities and daily stuff. Fat also promotes healthy skin tissue, lubricative joints, and the assimilation of certain vitamins.
Now your diet is going to be mostly carbs (50%) and protein (30%). 20% of the diet is going to be fat which will help out greatly. Now throughout the day, you'll have 6 meals, but 2 of the meals will be a protein shake (any of your choice). Try the have breakfast in early morning hours (around 6am or 7am) to start things off.
Also with your diet, you can throw in the weight gainer as a substitute for a protein shake, but it's a protein shake nonetheless. You can also use meal-replacement as a good substitute for two or three meals. Sometimes, getting access to any protein supplement can be tough but it is possible for your to make a homemade shake right at home. And if you can, take your protein shake meals an hour after you workout. Here's the recipe for a weight gainer:
- 3 cups of whole milk
- 3 whole eggs
- 1 cup of vanilla (chocolate or strawberry can be substituted) ice cream
- 2 bananas
- 1 cup of nonfat-powdered milk
This is a HIGH powdered protein shake that comes to about 1600 calories, so taking this at least two times a day, you should pack on considerable size onto your frame.
Another subject, supplements, is another big controversial topic among most lifters. Most lifters can gain strength and size without the supplement while others are the opposite. Certain supplements can do the job in regards to gaining size and strength. Creatine is another product that will do the trick. If you read "Keys to Gaining Size and Strength", you would know that effervescent and liquid creatine will work more effective than powdered or cap forms. The liquid and effervescent will give you the FULL effect of creatine and more. But the basis of supplement and diet part of the program should be PROTEIN.