Guest guest Posted December 1, 2005 Report Share Posted December 1, 2005 ***************************************************************** Message delivered directly to members of the group: ***************************************************************** Please consider this free-reprint article written by: Ellis ================== IMPORTANT - Publication/Reprint Terms - You have permission to publish this article electronically in free-only publications such as a website or an ezine as long as the bylines are included. - You are not allowed to use this article for commercial purposes. The article should only be reprinted in a publicly accessible website and not in a members-only commercial site. - You are not allowed to post/reprint this article in any sites/publications that contains or supports hate, violence, porn and warez or any indecent and illegal sites/publications. - You are not allowed to use this article in UCE (Unsolicited Commercial Email) or SPAM. This article MUST be distributed in an opt-in email list only. - If you distribute this article in an ezine or newsletter, we ask that you send a copy of the newsletter or ezine that contains the article to webmaster@... - If you post this article in a website/forum/blog, ALL links MUST be set to hyperlinks and we ask that you send a copy of the URL where the article is posted to webmaster@... - We request that you ask permission from the author if you want to publish this article in print. The role of iSnare.com is only to distribute this article as part of its Article Distribution feature ( http://www.isnare.com/distribution.php ). iSnare.com does NOT own this article, please respect the author's copyright and this publication/reprint terms. If you do not agree to any of these terms, please do not reprint or publish this article. ================== Article Title: Eating To Gain Mass Author: Ellis Word Count: 487 Article URL: http://www.isnare.com/?id=21538 & ca=Wellness%2C+Fitness+and+Diet Format: 64cpl Author's Email Address: webmaster@... Easy Publish Tool: http://www.isnare.com/html.php?id=21538 ================== ARTICLE START ================== 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 --------- 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) --------- Healthy Fats Olive oil Sunflower oil Safflower oil Flaxseed oil Walnuts Avocados About The Author: Former " skinny guy " Ellis is the author of Gaining Mass! The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries Click here for more information http://www.musclegaintips.com ================== ARTICLE END ================== For more free-reprint articles by Ellis please visit: http://www.isnare.com/?s=author & a=+Ellis Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.