This is usually the forgotten element of most mass programs. Food.
The truth is, no one will gain muscle without food. It seems so
simple and basic, yet most don't get enough of it to build muscle.
Dieting for muscle gain is simply a matter of eating. You must eat
more calories than your body burns off. Now, when I say eat, I do
not mean just anything. All calories are not created equal. In other
words, some types of calories are not equal to others for gaining
muscle. For example, if I said that you need to eat 2,000 calories
per day to gain weight, and you eat 4 bags of potato chips each day,
do you think you would gain muscle? Not likely.
The majority of your weight would be fat. Why? Because potato
chips, like most processed junk food, contains empty, totally
nutritionless calories. These foods do not provide you with the
correct nutrient breakdown essential for gaining muscle.
High quality protein, which the body breaks down into amino
acids, should be the center point of all your meals. Intense
exercise increases demand for amino acids, which support muscle
repair and growth. When you train with weights, you should eat a
minimum of 1 gram of protein per pound of body weight. So, for
example, if you weight 100 lbs., you should be eating at least 100
grams of protein per day. You also must have protein at every meal.
To enable your body to actually assimilate and use the all the
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 . I always eat six meals each day, evenly spaced out at
three-hour intervals. My goal is to provide my body with constant
nourishment throughout the day.
You don't have to have carbs or fat at every meal, but you must
have protein. When I say protein, I am referring to high quality
protein derived from animal sources. Soy protein, tofu and bean curd
have their place, but for getting bigger and stronger, the only
protein you need to be concerned with are those found in whey,
casein (cottage cheese), eggs, beef, poultry, and fish.
High Protein Foods
Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate
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High Carbohydrate Foods
Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)
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Healthy Fats
Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados
