FITAHOLIC

I want to be BIG 

Alright make no mistake, if you wish to get big you must eat big. You will need big protein, big carbohydrates and calories to grow quality mass. You also need to know exactly what to eat if you’re going to take advantage of every mass growth trick that is out there. The biggest misconception about gaining weight is that people eat for their present body weight; you must eat for the weight that you wish to be at. If you don’t eat like you are 15 pounds heavier, then you will never be 15 pounds heavier.

The major components of this diet: Protein, Carbohydrates, and Fats. We know we don’t have to tell you that protein is very important. Protein is a major component of muscle; an increase in protein intake is essential if you are going to bulk up. Did you know that protein also helps hormones, fluid balance can release energy into your body when needed.

So how much protein do you need? As state earlier you must eat as if you are heavier. Here is a formula that you should use:

Target body weight x 1.40 grams per pound = daily protein intake

Now if Sheryl was wishing to gain 15 pounds of mass she would use this formula in the following way: 105lbs x 1.40 = 147 grams of protein per day. So Sheryl would need to consume a minimum of 147 grams of protein per day divided amongst seven meals, which equals 21 grams of protein per meal. Also please make a mental note that there are 4 calories in each gram of protein.

Carbohydrates are essential to the Mass Gain Diet Plan. You will be happy to know that this diet does not call for a low-carb intake. When carbs are at an adequate supply they will spare your protein, give you ample energy to perform at the gym, they will maintain water in your muscle giving you increased cell volume, and believe it or not will help in the breakdown of fat.

Fats are the building block of this diet regimen. Fats are absolutely crucial when it comes to consuming enough calories to keep your body in a maximal growth state. You need to eat cholesterol to produce testosterone, which equals growth. So, what do you need to consume? Omega-3, which is essential fatty acids; this can be found in flax seed, peanut butter, and some fish like salmon. We recommend using a supplement for the intake of your essential fatty acids, one teaspoon a day if you are less than 150lbs and two teaspoons if you weight more.

Now for the Mass Meal Plans: This is based off an individual wanting to weight 175lbs.

7am – 2 whole eggs, and 2 egg whites, Oatmeal 1cup w/1tsp peanut butter & your flax oil, 2 slices of lean bacon (turkey bacon is great)
9am – 3oz lean ground beef, ½ cup cottage cheese, 4 rice cakes
11am – pasta 2 cups, Parmesian cheese 1 tsp, Salsa 1 cup
2pm – chicken w/skin 3 oz, White rice 1 cup
4pm – 3oz lean ground beef, 1 sweet snack (your choice)
6pm – 3oz chicken sandwich
9pm – whey protein 30g w/low-fat milk, 4 rice cakes

*the beauty of this diet is that you can replace any meal with an alternate meal as long as you leave the last meal where it is. i.e. you can replace your third meal with your second meal. Enjoy and remember no pain, no gain!

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