Weight Gaining Diet
Besides weight training, the true secret to building mass is in the diet. You can’t gain weight until you supply the body with excess calories; more than what it uses for energy sources. A weight gaining diet is one in which the total intake of calories exceeds the body’s energy demands. The weight gaining diet should consist of 40% protein, 30% carbohydrates, and 30% fat calories. To maintain weight, the body must consume 15 times your body weight. For example, a man weighing about 140 pounds needs 2,100 calories per day to maintain weight. To gain weight, increase caloric intake to 18 to 20 times bodyweight, upping the daily caloric intake to between 2,520 to 2,800 calories.
Proteins are made of amino acids. As part of the digestive process, the amino acids circulate in the blood system. As the blood is transported to every cell of the body, each cell selects the amino acids it needs. The acids that are not used by the body are returned to the liver where the nitrogen is removed and excreted, and the remaining carbon, hydrogen, and oxygen are used as energy. Any proteins remaining after the energy needs are stored as fat. Proteins are found in the following foods: eggs, milk, meat, fish, nuts and legumes. Deficiency of proteins in the diet leads to weight loss.
Carbohydrates serve three purposes: they function as a primary energy source, aid fat metabolism and spare protein. There are two ways to obtain carbohydrates: sugars that are found dissolved in fruits as well as cane sugar, and starches that must be changed to sugar, or glucose, before the body can use them. Deficiencies of carbohydrates result in weight loss, protein loss and fatigue.
Fats are also called fatty acids and are divided into three groups: saturated fats, unsaturated fats and cholesterol. Digestion of fats include breaking the fats down into glycerol and fatty acids. This process is slower than the digestive processes for proteins and carbohydrates. For this reason, only a small amount of fat is required by the body on a daily basis. When the ingestion of excess fats exceeds the body’s energy requirements, the amount of adipose tissue expands. Fats serve as energy sources, transport fat-soluble vitamins, conserve body heat, serve as insulation and protection of body organs in the form of adipose tissue, and spare protein. Good sources of fat include meat, milk, eggs, fish, corn, olives, cottonseed oil, safflower oil, soybeans and nuts.
In addition to keeping a good food balance, supplements can help to increase mass. Weight gainer shakes offer maximum increases in skeletal muscle mass and body weight. The top brands on the market right now are: Real Mass, Mass-Tech, Maximum Human Performance (MHP), and CellMass.
So, for elite athletes and bodybuilders who want to bulk up, trying these diet and supplemental tips should help for gaining mass.
When most people begin lifting weights the very first thing that they do is go to the local health store and purchase lots of unnecessary supplements.
What Are The Ways To Gain Weight
4 Tips to Putting on a Large Amount of Muscle How can I gain weight fast? If you have been skinny you’re whole life you’ve probably asked that question a few.
Try to add cultured products, natural yogurt & keifer (not sweetened) to your diet to help your digestive system. Also add acidophilus supplements to your regimen to increase friendly bacteria in your intestines and support your immune system.
Tips For Building Muscle – Weight Gain Tips
Highly processed and easily digested foods cause weight gain by raising blood sugar levels, which causes more insulin to be produced. An increased insulin surge is known to cause obesity. And, typically, the diets in our western society .
Day 9, gained weight, gained inches
I understand a plateau.. but weight gain? Lia, Main Atkins Diet Forum, 7, January 21st, 2009 06:25 PM. Scale vs Inches Question, Tumtum, Atkins Diet 14-day Induction, 2, January 18th, 2009 12:05 PM .
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