Diet And Supplements For Gaining Weight

Diet And Supplements For Gaining Weight



Bodybuilders usually have one or​ two immediate goals: They want to​ lose bodyfat and get ripped,​ or​ they want to​ pack on​ muscle size. the​ Holy Grail would be to​ accomplish both,​ but that’s hardly realistic,​ since it​ involves going in​ two opposing directions at​ the​ same time. the​ most you can hope for is​ to​ maintain your muscle while you’re losing fat. Building muscular bulk is​ an​ entirely different process from cutting up.

In years past the​ diet portion of​ acquiring muscle could best be described as​ haphazard. You simply ate anything that wasn’t nailed down. That,​ of​ course,​ resulted in​ not just lean mass gains but also a​ hefty increase in​ bodyfat. the​ next step involved reducing calories or​ carbs or​ both until you lost the​ excess fat. Under ideal conditions you also kept most of​ the​ muscle gained during your bulking-up phase.

For a​ classic example of​ the​ comparatively primitive bulk-up/cut-down process take a​ look at​ Bruce Randall,​ who began his bulking phase while he was in​ the​ U.S. Marine Corps in​ the​ early 1950s. He consumed prodigious amounts of​ food (courtesy of​ Uncle Sam) including dozens of​ eggs,​ quarts of​ whole milk and plenty of​ bread. That diet led Randall to​ a​ body-weight of​ more than 400 pounds,​ but he wasn’t just another fat,​ sloppy guy. He lifted actively during his entire hulking period,​ doing some extraordinary lifts,​ such as​ good mornings with 900 pounds.

I recall being told a​ story about the​ time Randall visited a​ New York gym for a​ workout during those days. He opted to​ do incline presses but for some reason decided to​ move the​ bench,​ which he did. Only after he moved the​ bench from one end of​ the​ gym to​ the​ other did Randall realize that the​ bench had been bolted to​ the​ floor. He was so powerful that he ripped the​ bench from its moorings without realizing it.

Randall later began training for bodybuilding competitions and,​ through a​ stringent diet and training program,​ dropped his weight from 405 to​ 187. He then increased it​ to​ 227 and won the​ ‘59 NABBA Mr. Universe title in​ London. His trophy was presented to​ him at​ the​ contest by buxom film star Jayne Mansfield.

A more recent example of​ a​ successful hulking program was that of​ two-time Mr. Universe and star of​ the​ “Incredible Hulk” TV series,​ Lou Ferrigno. When Lou started back in​ Brooklyn he was skinny,​ though a​ enthusiastic young bodybuilder. After a​ few years of​ training Ferrigno weighing nearly 300 pounds. What had he done to​ achieve such phenomenal mass gains?

“Plenty of​ milk and food,​” he said.

And therein lies the​ key to​ success in​ gaining muscular size. You simply have to​ eat more. These days the​ object is​ not to​ gain just any type of​ weight,​ but to​ ensure that what you gain is​ mainly muscle. the​ problem is,​ you must still increase your calories. There’s simply no way around that,​ regardless of​ what you hear or​ read.

That last statement must be qualified to​ a​ certain extent. Using certain anabolic drugs,​ including anabolic steroids,​ growth hormone and insulin,​ among others,​ can indeed increase muscle size,​ but even with their assistance,​ you still need to​ eat and train properly to​ build quality muscle. in​ fact,​ emerging research shows that you can manipulate your body’s anabolic hormones by making certain adjustments in​ your diet and supplement regimen. That way you fine-tune your gains so they’re mostly lean mass rather than a​ combination of​ muscle and too much fat.

One common question about gaining muscle is,​ How much can I realistically expect to​ gain? the​ amount of​ lean mass gains varies among individuals due to​ such factors as​ genetics,​ body structure and training intensity. Those who are blessed with a​ combination of​ naturally high androgen,​ or​ testosterone,​ levels and a​ high percentage of​ fast-twitch muscle fibers will make the​ most rapid initial gains,​ but even those who have less of​ a​ genetic head start will nonetheless make impressive gains by eating properly and training hard. a​ bodybuilding axiom holds that you make your best ever gains when you first begin training,​ simply because your body isn’t used to​ it​ and responds rapidly to​ the​ added stress of​ exercise. as​ you progress to​ the​ advanced level,​ adding muscle each year becomes increasingly difficult regardless of​ genetics.

Mass-With-Class Weight-Gain Diet
Meal 1
1 cup orange juice
1 cup oatmeal
1 cup milk
4 scrambled eggs
2 slices whole-grain toast with butter (no margarine; avoid transfats)

Meal 2
8-ounce hamburger
1 large baked potato
Tossed salad with dressing
1 cup milk
Fresh fruit

Meal 3
Weight-gain drink or​ meal replacement with a​ banana mixed in​ nonfat milk

Meal 4
8 ounces cottage cheese with fruit
1 cup yogurt

Meal 5
6 ounces tuna
1 piece fruit
1 slice whole-grain bread

Meal 6
8 ounces chicken
2 cups brown rice
2 slices whole-grain bread
1 cup broccoli or​ other vegetable
Tossed salad
Fresh fruit
1 cup milk with added protein powder

What to​ Eat for Mass

Regardless of​ genetic predispositions,​ you’ll need a​ positive energy balance to​ increase your muscular bulk. That simply means you must
eat more food than you burn. the​ effect is​ so potent that eating an​ unusual amount of​ food alone can add lean mass even without exercise,​ although that isn’t a​ recommended procedure. Studies involving human subjects who overate but didn’t exercise showed some surprising changes in​ body composition. the​ subjects all showed significant increases in​ lean mass.

The gains were the​ result of​ the​ body’s adjustments to​ the​ unaccustomed levels of​ food. the​ body compensated by increasing the​ levels of​ anabolic hormones,​ including growth hormone,​ testosterone,​ insulin and insulin like growth factor 1 (IGF-1),​ which led to​ the​ subjects’ building more muscle,​ a.k.a. lean mass.

Eating all those calories also blunted the​ levels of​ the​ primary catabolic hormone in​ the​ body,​ cortisol. High levels of​ cortisol promote the​ catabolism,​ or​ breakdown,​ of​ muscle. Cortisol is​ secreted mainly under high-stress conditions; hence its designation as​ a​ stress hormone. But the​ stress conditions that promote cortisol release more often involve an​ energy-deficit condition,​ such as​ a​ lack of​ sufficient calories or​ carbs. So overeating itself is​ an​ anabolic process.

The point here is​ not to​ suggest that you must overeat to​ gain muscle size but that you do have to​ up your calories because it​ promotes the​ secretion of​ anabolic hormones that will work in​ tandem with exercise to​ produce lean mass gains.

A vital consideration in​ any hulking plan is​ protein. While it’s true that providing additional calories in​ the​ form of​ carbohydrates alone has a​ protein-sparing action in​ muscle,​ maintaining a​ high level of​ amino acids from food-protein sources promotes a​ positive nitrogen balance that sets the​ stage for muscular gains through increased muscle protein synthesis reactions in​ muscle. Some call the​ process the​ ‘anabolic-drive effect.”




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