Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.
Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!
Today's focus is on nutrition, including protein, carbohydrates, and fat.
Nutrition Basics
Let's first look at the basics of nutrition, including the composition and purpose of each of the vital nutrients.
Calories
A calorie is the amount of energy, or heat, it takes to raise the temperature of one gram of water to one degree Celsius. The number of calories in food determines the amount of potential energy the food holds.
Protein
Protein is made up of amino acids and provides the building blocks for tissue, hormones, and enzymes. A gram of protein has four calories. Protein should make up about 30% of your diet.
Protein Sources
- Lean beef
- Chicken Breasts
- Turkey Breasts
- Fish
- Egg Whites
Carbs
Carbohydrates are made up of carbon, hydrogen, and oxygen, and provide the body with energy. Carbs are divided into four groups: monosaccharides, disaccharides, polysaccharides, and oligosaccharides. One gram of a carbohydrate has four calories. Carbohydrates should make up about 50% of your diet.
- Monosaccharides: are the simplest form of carbohydrates. Fructose, glucose, and galactose are all types of monosaccharides.
- Disaccharides: are the joining together of two monosaccharides. Sucrose, lactose, and maltose are all types of disaccharides.
- Polysaccharides: are polymers made up of more than ten monosaccharides that are joined together by glycosidic bonds. Starch, fiber, and glycogen are all types of polysaccharides.
- Oligosaccharides: are polymers made up of less than ten monosaccharides that are joined together by glycosidic bonds. Sucrose, lactose, and maltose are all types of oligosaccharides.
Carbohydrate Sources
- Pasta
- Oatmeal
- Rice
- Potatoes
- Fruits/Vegetables
Fats
Fat is made up of carbon, hydrogen, and oxygen, and provides the body with energy. Fat is divided into three groups: saturated, monounsaturated, and polyunsaturated. One gram of fat has nine calories. Fat should make up about 20% of your diet.
Saturated fat consists of triglycerides that contain saturated fatty acids, which only have a single bond between the carbon atoms. The remaining bonds are attached to many hydrogen atoms.
Saturated Fats
- Butyric Acid
- Caprioc Acid
- Caprylic Acid
- Capric Acid
- Lauric Acid
- Mystiric Acid
- Pentadecanoic Acid
- Palmitic Acid
- Heptadec Acid
- Stearic Acid
- Arachidic Acid
- Behenate Acid
- Tetracos Acid
Monounsaturated fat consists of triglycerides that contain fatty acids, which have one double bond in the fatty acid chain. The carbon atoms in the chain have a single bond.
Monosaturated Fats
- Myristol
- Pentadecenoic
- Palmitol
- Heptadecenoic
- Oleic Acid
- Eicosen
- Erucic Acid
- Nervonic Acid
Polyunsaturated Fats
- Linolenic Acid
- Stearidon
- Eicosatrienoic
- Arachidon
- Eicosapentaenoic Acid (EPA)
- Docosapentaenoic Acid (DPA)
- Docosahexaenoic Acid (DHA)
Recommended Fat Sources
- Olive Oil
- Flaxseed Oil
- Sunflower Oil
- Walnuts
- Almonds
Water is made up of hydrogen and oxygen, and is responsible for transporting nutrients throughout the body and removing wastes. The human body is made up of approximately 60-75% water. Drinking 1-1 1/2 gallons of water per day is recommended.
Vitamins
Vitamins are organic compounds necessary for the proper functioning of metabolic reactions.
There are many types of vitamins, including:
- Vitamin A (Retinol)
- Vitamin B1 (Thiamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine, Pyridoxal, Pyridoxamine)
- Vitamin B7 (Biotin)
- Vitamin B8 (Ergadenylic Acid)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (Cynanocobalamin)
- Vitamin C (Ascorbic Acid)
- Vitamin D
- Vitamin E (Tocopherol)
- Vitamin K
Minerals
Minerals are inorganic compounds necessary for the proper functioning of metabolic reactions.
There are many types of minerals, including:
Nutrition Tips
Next up for you to learn is some nutrition tips that will allow you to maximize your progress and avoid making common mistakes.
1. Eat Frequently Throughout the Day
It is very important to eat frequently throughout the day to ensure your muscles are constantly receiving growth inducing nutrients, while also stimulating your metabolism to burn more fat. Eating every 3-4 hours for a total of 5-8 meals per day is recommended.
2. Limit Junk Food Intake
In order to maintain good overall health and well being, you need to limit junk food intake. Most people make the mistake of eating too much junk food during the mass building season, just to increase their daily caloric intake. This is especially true for skinny people, which often eat as much junk food as they want, since they don't seem to be gaining fat.
Those people don't realize that they might not be gaining much subcutaneous fat, which is the fat located under the skin, but are probably gaining visceral fat, which is the fat located between the internal organs. They are also causing their arteries to clog, which can eventually lead them to various health problems.
To reduce that possibility and to gain lean muscle mass instead of body fat, you should limit junk food intake to once every 1-2 weeks.
Sample Mass Building Diet Plan
Finally, the moment you've been waiting for! The sample mass building diet plan includes both food and supplements. The supplements will be discussed in the next article series. Water should be consumed with every meal throughout the day.
Meal 1
- 6 egg whites
- Pasta
- Fruit/vegetable drink
- Multivitamin/multimineral
Meal 2
- Whey protein shake
- Apple
- Walnuts
- EFAs
Meal 3
- Chicken breast
- Rice
- Salad
- Fruit/vegetable drink
Meal 4: Pre-Workout Meal (2 hours before workout)
- Pasta
- Salad
- Banana
Meal 5: Pre-Workout Drink (45 minutes before workout)
Meal 6: Post-Workout Shake (Immediately after workout)
- Whey protein shake
- Gatorade
Meal 7: Post-Workout Meal (1-1/2 hours after workout)
- Lean beef
- Rice
- Salad
- Flaxseed oil
Meal 8
- 6 egg whites
- Casein protein shake
- EFAs
Conclusion
Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 12 of this series.
References
- Power Eating, 3rd Edition by Susan Kleiner, Maggie Greenwood-Robinson
- Nutrient Timing: The Future of Sports Nutrition by John Ivy, Robert Portman