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Home > Off-Season > Diets > Weight Gain Diet
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IntroductionIf people say you're too skinny, or you just want to add on a few pounds and bulk up, this section is for you. Getting huge, adding mass and size, and bulking requires following some basics in diet and exercise. For exercise, basically lift fewer sets (like one to two) at higher poundages (8-10 reps) to build shear size. As for your diet, you need to take in more calories, which means consuming more proteins, carbs, and fats. You should never feel hungry! Eat throughout the day and consume several Weight Gaining High Calorie Protein Shakes. Make sure to have a shake sometime before bed so that your body uses it for fuel during the night instead of your hard-earned mass. Also, to maximize your gains ZMA is highly recommended. It is truly incredible...University studies prove it to promote a 250% increase in strength over a placebo, not to mention allowing for a more restful, deeper, higher recovery sleep. Of course, Creatine is never a bad choice to add to your supplementation stack as well to promote gains in strength attained by having more muscular energy.
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Weight Gaining Diet
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Gaining weight is easy for some and harder for others. The main idea behind it is this: you must take in more calories than you burn up in order to gain weight. You will stay the same weight if your calorie intake equals your basal metabolic rate number of calories burned plus the number of calories burned throughout the day during all of your daily activities. You will lose weight if the calories you consume are less than the amount you burn.
You must never let your body be hungry. Keep a good stock of Protein Bars on hand for the convenience and high quality nutrition they provide. Also be sure to drink at least 2 Protein Shakes per day (one right before bed is a must.) 4-5 shakes throughout the day is recommended.
You still want to be eating a balanced diet...just eat a lot more of it and spread it throughout the day. Six small to medium meals are recommended. (I'm sure four large meals would work well too, although it might not be quite as healthy.)
Now on top of all this quality food and nutrients entering your body, you've got to do something with it. In fact, to even have the appetite to eat as much as you need to you've got to workout, and workout HARD! I suggest at least 4 days per week in the gym. 6 days per week is optimal.
You'll find your appetite going through the roof when your pushing it to the max in the gym. Eating tons throughout the day will be a breeze. Your energy should be high and your weight should be consistently going up. To learn how to really shock your muscle, stimulate appetite and gain mass, check out these brutal workouts and training tips.
For hard gainers (people who have a super fast metabolism) it's tougher to put on weight. The key is eating tons and working out tons. Don't forget to take your supplements regularly because they help keep those gains coming fast! Check out an awesome combination of supplements for hard gainers by clicking here.
If you just want to gain some extra fat and bulk...just to be more MASSIVE...then forget about muscle definition...this workout is for you! But if your goal is to get muscularly huge, don't forget to rip yourself a new one every rep of every set in the gym. Lift slowly and strictly (use good form) and push yourself to the limit (not over). In no time, you'll see amazing gains in strength and size!
However you approach it, do it intelligently. Listen to your body and push it to the max! Stick with it and you will be gaining faster than you thought possible.
Good luck and happy gains!
-Travis Smith
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10 Tips to Gaining Weight:
- Never Go Hungry, keep lots of protein bars and snacks handy.
- Eat a lot of quality food.
- Increase your appetite to eat lots of quality food by working out very hard at the gym.
- Eat often (5-6 times per day at least).
- Eat lots of protein. Your muscles need this to rebuild, repair, and grow! Keep lots of protein shakes handy and don't run out of milk!
- Speaking of milk...if you really want mass try Whole Milk in your shakes.
- Try some High Calorie Weight Gaining Products to see awesome results with your workout!
- Push every muscle group to the max in the gym to grow the fastest.
- Make sure to eat right before bedtime (preferably a protein shake).
- Muscle weighs more than fat! Build lean muscle mass faster. Check out our awesome muscle-builders.
Awesome Weight Gain Diet
- 6:30am Heavyweight Gainer 900 or 2 Myoplex Deluxe with another 3-4
scoops
of Whey protein to up the protein.
- 7:00am Work out (Limit to 45 min. in the Gym heavy and intense. Get in,
do my thing and get the hell out. Right now, I cut out all cardio
because
I have a tendency to loose weight easily)
- 8:00am High glycemic, high carbohydrate drink (Mass Recovery or White
Litening
is good if your gym carries it) Essential to replace glycogen stores
within
45 minutes of lifting. A good source of protein is important too like
maybe
a couple Pure Protein Bars or a whey protein shake.
- 9:30am: 2 sandwiches and about 80-100G of whey protein shake (About 4
scoops
of your average powder in water) If you work out in the morning, you
want
the majority of your carbohydrates to come relatively soon after your
work
out. The body will utilize most of the calories to restore glycogen
levels
to normal Little, if any should be stored as fat.
- 12:00pm Togos sandwich or 2 Barbeque chicken sandwiches from Carl's Jr.
plus
another 80G of Whey powder in water. (Forgot to mention that I
supplement
every meal with a few capsules of flaxseed oil for proper fat intake)
- 2:30pm 2 Myoplex + some flaxseed capsules
- 5:00pm 2-3 chicken breasts with yams or white potato
- 8:00pm Same or another moderate carbohydrate meal replacement
supplemented
with additional whey protein powder in the mix
- 10:00pm Right before bedtime, zero or very low carbohydrate whey protein
shake 4-5 scoops = 80-100G of whey protein.
The all important thing in this stage of development (According to my
trainer)
is to maintain a positive nitrogen balance. This creates an ideal
environment
for the body to recover and repair the damage you are supposed to be
doing
in the gym. You will know that you are in positive nitrogen balance
when
you are sweating or feel hot all the time. If it feels like it's 95
degrees
and yet the thermostat is set at 72 and you are the only one in the
building
complaining about the air conditioning, you are on the right track. If
you wake up in the middle of the night sweating profusely, you are doing
something right. Try to maintain this as often as possible even though
it is uncomfortable and you will sweat like a pig all the time.
Creatine is good, Glutamine is also good. Spend your hard earned money
on
food though, it's the ultimate drug. Don't waste your money on fat
burners
at this stage like Hydroxycut, Xenadrine or Ripped Fuel.... Leave that
for
your cutting phase. Remember that when it comes time for you to cut
away
all the fat you will most likely loose approx. 40% of the muscle gains
during
the
process (can't be helped as far as I am aware) so don't be afraid of
gaining
a little fat or smooth (like I was for the longest time) Just
concentrate
on getting HUGE. If you can get enough thickness over the next few
months
then when you diet down, it will look a lot better.
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