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The Question: What type of diet plan should you follow if you want to gain weight as quickly as possible (without too much fat gain)? What type of protein/carbs/fat ratio should you try to have each day? How many calories per day? What types of food should you be eating? What types of food should you avoid? What can you do to increase your appetite? How much weight should you be trying to gain each week? How much fat is acceptable to gain during your weight gain period? How can you tell if you are gaining too much fat? Bonus Question: What is the most calories that you have eaten in one day when trying to bulk? What did you eat? How did you feel the next day? Show off your knowledge to the world! The Winners:
2. doggiejoe View Profile 2. ravadongon View Profile 3. Kill yourself View Profile 3. mivi320 View Profile
2nd place - 20 in store credit. 3rd place - Free Bodybuilding.com hat. To use your credit, e-mail Will @ will@bodybuilding.com for more info.
When 'bulking' you should focus on gaining as much muscle as you can, while keeping fat gain at a minimum. Your best judge is you. And your friend is the mirror. Do not base your results on weight, charts and logs. Sure those are necessary, but are not the prime factor on determining your progress. Before you start keeping a log of all your lifts, and measurements. Record your progress every 2 weeks, that way you can determine if you are heading down the right path. When bulking up you should keep body fat at a minimum. Gaining more than 2 lbs per week is bad, and it means you are over eating and should cut your calories by 200 or 400 calories to ease off the fat gains. Our goal is to gain muscle and not fat. A Sad Fact Of Life
Again, the mirror is your best friend. When bulking I monitor my fat gains, and when I gain too much fat I can usually tell why it is. Learn to listen to your body and not the scale. Don't Over Do It
Like I said, it's not wise to base it on the scale or a program, always determine your progress through looking in the mirror. Don't Forget Nutrition
I see tons of people in the gym with perfect routines, going day by day, always the same. I know that their diet sucks, but again I see them editing their routines and following the next best workout program. Get Plenty Of Rest
 The Best Type Of Diet For Bulking Up
First off you need to form a ratio. Through years of experience, I've found that 50/30/20 (carbs,protein,fat) works best for gaining quality weight. Now since the body gets used to the amount of food you're giving it, you will have to 'UP' the calories by 300 every 2 weeks. The first week that you start bulking you will go +500 calories and then 300 calories every 2 weeks from then on. The 300 calories will be the same ratio as your diet. You will bulk up for 14-16 weeks, or until you decide to cut down. Let's say you were eating 2000 calories before you started. That's your maintenance. First you will add 500 for the first 2 weeks, and then 300 for every other week. Therefore, it will look something like this. This is only a model, so add 500 calories to your maintenance calories.
Weeks 1-2 = 3,500 cal Weeks 3-4 = 3,800 cal Weeks 5-6 = 4,100 cal Weeks 7-8 = 4,400 cal Weeks 9-10= 4,700 cal Weeks 11-12= 5,000 cal Weeks 13-14= 5,300 cal Week 15-16 = 5,500 cal You can stop at anytime if you feel you reached your goal, or are gaining too much fat. Let the mirror be your judge. Don't follow the scale or a program. It would be foolish if you are happy at week 13 and you continue to week 16 and gain 5 or more lbs of fat. Always look in the mirror. Having logs and looking at the scale is fine too, it's actually necessary, but always let the mirror be your main source for judging your progress. Now since you know how many calories you have to eat, it's time to see what you will be eating. Carbs, protein and fats are what your diet is made out of. You know the ratio you need; now we need to figure out what each of you will be having and what foods are great sources of each macronutrients. Carbohydrates Carbs are needed for energy. You need a lot of carbs, since they make 50% of your diet. Going too high on carbs will result in fat gain. Too little carbs will results in using other macronutrients as energy which is also bad. You need to balance it out, and 50% is exactly what will do the trick. In the world of carbs, there are simple and complex carbs. Eat simple carbs consisting of dextrose for after workout only, otherwise avoid these carbs as they result in insulin spike and fat again. Feel free to eat a lot of fruits though. Next are complex carbs which are great for bulking. They are slowly released into the body not creating a spike, and perfect for your diet. Now here are some great sources of carbohydrates.
Dextrose, Fruits, Sugar, High fructose corn syrup, Sports drinks, Candies, etc..
Complex Carbs Protein
With a diet rich of protein, you will grow and feel better. Protein is found in meats and poultry. Be careful and avoid meat with the white stuff on it. That is saturated fat, and no good for your body or health. Red meat is perfect for getting big, but also contains saturated fats. Eat beef only 2-3 times per week and make sure to cut off all the visible saturated fat.
Tuna and other fish are great for lean protein. Since not all of us can eat meat all the time, whey protein is perfect for supplementation. Whey saved my diet when I started my job. It was 8 hours and I had a 1 hour break in between so I was able to eat a big meal. But I also needed two smaller ones in between. So I got my canteen and put 2-3 scoops of whey and I also had a banana or something to fulfill my diet requirements. I strongly suggest that you pick up a tub of Whey Protein.
Tuna, Salmon, Chicken Breast, Beef, Pork Chops, Turkey, Egg Whites Fats
Since we are trying to get bigger, fat is 20% of our total intake. Don't worry it will not magically stick to your belly. There's different kinds of fat. There is Saturated, and Unsaturated fat. The saturated fat has a sub category of Trans fats, while the Unsaturated fats have Poly and Mono. You should avoid Saturated fats, and avoid Trans fats at all costs, since all they do is clog arteries and have 0 beneficial results in your body. "Avoiding Trans fat at all costs cannot be stressed enough!"
Salmon and fish are excellent sources of protein and the fat that we want. There's virtually no Saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil. These will give you pure EFA's and will be very good for your body and healthy for your system. Please don't overlook fat, because it plays an important role in any diet, bulking or cutting.
Nuts, Olive oil, Fish, Seeds Foods To Avoid
Even though we are consuming a high amount of calories, that doesn't give us the right to pig out. It's ok to have a cheat day once every 1 or 2 weeks, but don't overdo it or you will gain extra fat which when cutting time comes around is no fun. It means you will cut longer, loose more muscle and have a busy schedule. Take it nice and slow (moderation), stick to basic foods from each group, nothing too extreme and remember to listen to your body. Even if it's time to change the calories a bit, if you still feel that you are making gains, then don't change it. It's about looking in the mirror and determining how you've progressed. If you gain fat a little faster, then have fewer cheat meals. Do not hesitate to tweak your calories, or do a carb load depending on how you feel. After all it's your body and everyone reacts differently. There are some bad carbs. Ok, now it's time to separate the bad from the good. When eating carbs be careful not to over eat on the simple carbs. Simple carbs are excellent for after a workout because they will go in your system for energy or muscle rebuilding fast. But when you are not doing anything and have large amounts of simple carbs (High GI) you are asking for fat loss. Since it all goes in your system and your body doesn't need it.
As for protein, you can't really mess up that bad. Just make sure you are eating clean, lean protein. Don't eat fatty steak everyday and wonder why you are gaining fat fast. Avoid the white stuff (Saturated Fats) and be sure to eat a lot of fish and chicken breast. Avoid mixed beef that is full of Sat. fat and other bad stuff. Avoid meats that are generally high in fat and feel greasy when eating. Chicken is good, but don't buy fried chicken or chicken strips that have 20% real chicken in them. Also avoid pork. Sure pork chops are good for red meat, but other than that pork is bad and pretty fattening. Meats like lamb and duck are greasy and don't have good protein in them. Besides chicken breast, tuna and the occasional red meat fix, all other meats have too much Sat. fat for large consumption. Fats are always overlooked and to people they are the same. Wrong. There are bad and good fats. I already explained the benefit and what and where good fats come from. Now it's time for the bad fats. They are found in red meat. Beef, pork, lamb. You name it, and it's there. Saturated fats are usually found looking white when at room temperature and if you taste them they feel very greasy. Avoid them at all cost since they are no good for you. They clog up arteries, and is the leading causes of heart disease, heart attacks, strokes, high cholesterol and death. Cheese and eggs also contain this type of fat, as well as red meat - it comes from an animal. Aside from red meat and dairy, Saturated fats are found on artificial products such as potato chips, fast food and junk candy. The Saturated fat from these products comes from low quality, cheap oils that companies use to lessen the cost, increase the greasy taste and cause major problems to today's society. Avoid these bad fats. Increasing Appetite
Eat every 2-3 hours to keep your metabolism fast. By doing that you will burn your food faster, so you will feel hungry and less full. Your meals will get smaller, which is good especially when you pass 4,000 calories. I cannot imagine splitting 3 meals for 4,000 calories. There are a lot of supplements you can take that increase appetite and metabolism. A fat burner in a small dose will not hinder your gains but will make you a little jumpy and hungrier.
Also caffeine and similar energy boosting supplements will help in creating a bigger appetite. Always remember that if you don't feel like eating, but throwing up, then it's wise to take 1 more hour of free food time. Listen to your body and that will prevent you from harming it.
Not anything dramatic, but still its well worth it to invest in supplements. They can give you an extra boost when you need it in the weight room or shorten your recovery time. No matter what, I strongly suggest supplements, and the best place to get them for an affordable price and excellent quality is Bodybuilding.com's store. There you will find everything you need, filled with tons of articles and places that can give you a very close look in the world of supplements. Although famous, these few supplements are very effective and not that expensive. Whey Protein
Whey is a must for after a workout since your muscles are tired and need to be replenished. Also when you wake yup, whey is the best choice for protein in my opinion. Creatine
It gives an extra boost when working out. It can also help you gain more muscle and better your lifts. It boosts up the ATP energy which is responsible for short, drastic muscle movements. Perfect for weightlifters all around, creatine is a must for bulking up. L-Glutamine
That way intensity and recovery for your workouts is at an all time high. L-Glutamine also helps maintain a positive Nitrogen balance which is very healthy for your body. Multi-Vitamins
Since you are bulking, you need vitamins to maintain your health. From all the workouts and stress that you put on it, it's a must that you have vitamins to replenish and rebuild. A must for every bodybuilder.
The most calories I have ever had in one day was 6,000+. It was the last week of my bulk cycle. I was eating around 4,500 calories and I felt the urge for fast food. I haven't had it since my last bulk which was 8-10 months ago. I knew that I was supposed to eat 80 carbs and 40g of proteins for my 11 o'clock meal. I went to McDonalds and bought 5 McChickens with all the works, 2 Double Cheeseburgers and Super Sized Fries. Surprisingly I was used to getting bloated from eating 8 meals per day. When I ate all my food within 20 minutes I didn't feel different that from finishing all my other meals. It got a little different later on... About 2 hours after eating all of this, I was 1 hour away from my next meal which was at 2 o'clock. I was sweating and I felt really lazy, since my body was digesting all this food. My workout is at 3 pm and I was training arms. For some reason I felt really good at around 2.
Surprisingly I ate my meal and went to workout at 3. That day I was training arms and I felt really good. I felt that I was carb loaded and that I had tons of energy. After my workout I felt very hungry and ate my post workout meal which is pretty big. After this I went home. Keep in mind that I never visited the bathroom for number 2. Didn't either the whole night. In the morning I woke up feeling very bloated, even though my last meal was 8-9 hours ago. I went to the bathroom and was there for about 40 minutes 'discussing business'. After I got out I felt very sick and in about 2 hours I was fine and ready for my 3rd meal at the time. This experience taught me not to pig out and gave my more wisdom for future bulks. In conclusion I want to say that bulking is not easy. You will have to follow a good nutrition plan, a good weight lifting routine, and provide yourself with enough rest. It might be hard to get used to, but after a few weeks you will get used to it. The benefits are far greater than the sacrifice. Keep logs, and charts. Keeping track on your progress will not only tell you how you are doing, but also motivate you into becoming bigger and more muscular. Good luck and keep bulking!
 2nd Place - doggiejoe
With every other person in this world worried about losing weight, the hard gainers around the world have been forgotten. There's a new fad diet on how to lose weight every week. Every advertisement you see is "How to drop 30 pounds in 1 week" not once do you see a commercial on "How to gain weight". Gaining weight is one of the hardest things to overcome, for some people. For others, this might not be the case. So if you have problems or are looking for new ways to put on weight and muscle mass continue reading this article.
If you're reading this article, more than likely you're an Ectomorph. To every skinny kid across the world trying to be the hulk, I tell them this... "If you want to hulk up, then you got to bulk up!" The purpose of a bulking diet is to put on muscle and keep fat gains to a minimum. When bulking, fat gain is inevitable just like when cutting - it's impossible not to lose muscle.
In most cases to maintain your weight, multiply 15 by your bodyweight to get the amount of calories you must consume. However, this might not be true for some people. It all depends on your metabolism as some people burn calories faster/slower than others. To gain weight, you would multiple 18-22 by your bodyweight. If you're an Endomorph I suggest 18, if you're a Mesomorph I suggest 20, and if you're an Ectomorph I suggest 22. For example, an Ectomorph weighing in at 140 would consume around 3080 calories a day. Furthermore remember to up your calories and as your weight goes up. For example, if you went up 5 pounds in weight, then you're going to have to add an extra 110 calories to your diet to keep the gains coming. One thing you're allowed to do is to have a "cheat day". I limit cheat days to every 2 weeks on a particular day. The bad thing about going on a bulking diet is that you're going to gain unwanted fat no matter what. Don't think you're special and this doesn't apply to you. You want to keep your diet as clean as possible, to keep fat gains as low as possible. Remember to keep healthy priorities. Also remember you want to create a calorie surplus, meaning you consume more calories than you burn. Meal Frequency
It is also proven that your body absorbs nutrients better when fed 6-8 meals a day rather than the traditional 3 meals a day. Consuming 6-8 meals a day tricks your body to store less fat. This is will give you what you want, which is more muscle mass/weight and less fat. Macronutrients
Chicken, lean red meats, beef jerky, tuna, salmon, fat free deli meats, shrimp, egg whites, skim milk, cottage cheese, and protein powder supplements.
Ratio
One fact you should be aware of, is that the fat ratio should always remain at 20%. If it's less than 20% then your hormonal production will lower, if it's any higher than 20% then you will start gaining more fat. What Foods To Avoid
Diary products from whole milk, fried foods (chicken), and meats with high fat.
Bad Carb Sources:
Bad Fat Sources: How To Increase Appetite
Another way to increase your appetite is to vary your meals. You don't want to go into a routine where you eat the same thing over and over again because you're going to get tired of it. Eat new things you never ate before and implement them to your diet. You could also increase your appetite by using motivation. Face it, if you don't eat, you won't grow. So use this as motivation and stuff your face with a great deal of healthy food. Remember the saying "Eat big, to get big!"
There's no universal table on how much fat is acceptable. You're going to have to limit your fat gains on your own standards and goals. The way I do it, is to check in the mirror everyday and assess my diet from there. If I see a loss of too much definition then I change things around so I can keep the fat down.
Other Key Factors Of Gaining Weight
Weight Training Dieting and weight training work hand in hand. Weight training stimulates muscle growth, while your diet feeds your body the proper nutrients it needs to build new muscle tissues. In order to gain muscle mass you're going to have to change your workout routine. This means you're going to have to workout with lower reps and heavier weights. I recommend keeping all your exercises on a 4-8 rep range. In addition, make sure you have the "Big 3" lifts in your routine. The "Big 3" includes the bench press, squat and deadlift. These are the stable lifts in putting on great amount of muscle mass.
      The Big Three  Click To Enlarge.I'm sure everyone here has the bench press in their routine, but the squat and deadlift often go overlooked. These lifts increase natural testosterone release throughout your entire body and will help in all your other lifts. Nutrition Log
Writing what you eat each day will help you keep track of what you ate, and will assist you with the calculations of your diet. You can also plan ahead on what you're going to eat and when, so you can stay on task and not have to worry about what you're going to eat next. Sleep
Another strategy used to gain weight is to take a "power nap" after a meal (15-45 minutes). Since you are sleeping you won't be burning any calories and this will create a great calorie surplus, which leads to weight gain. In addition, make sure to have some sort of slow digesting protein when going to bed so you're anabolic throughout the night. Other Things To Aviod
Smoking is bad for you; this is especially true when it comes to gaining weight. Cigarettes contain nicotine, which promotes weight loss and is damaging to your lungs. Not only is quitting smoking better for your overall health, but after quitting smoking you'll be able to smell and taste food better. What most smokers fear is that they will actually gain weight after quitting! So kick the habit now! Avoid dehydration! You want to keep your muscle cells well hydrated throughout the day so they can grow. Being hydrated can also help with weight gain. Our bodies are made of 70% water so it's easy to see why water is good for you. Water will also clean your insides and keep you healthy. The recommended water intake is 1 once for every kilogram you weigh. Be aware that a lack of water will interrupt the process of gaining weight. Then there's the no brainer. Cardio! If you want to gain weight, then why in the world would you do cardio? Cardio and any other physically demanding task outside of weight training should be avoided.
I recommend that you go with Prolab N-Large 2 (best value) or make your own weight gainer. Sample Weight Gain Shake
2 scoops of Whey Protein 2 teaspoons of Natural Peanut butter 1 Banana 1/2 cup of Oats 1 teaspoon of honey * Yields about 800 calories and about 70 grams of protein! Make sure only to drink this after a workout, or lessen the ingredient to meet your own requirements. Meal Replacement Proteins/Protein Bars
Protein bars are just as delicious as any other candy bar. Your taste buds will thank you. They are high on protein and will also help you achieve your daily diet goals. Just like MRP's they can be used in place of a meal and are convenient for people on the run. "Good Fats"
Creatine
Creatine can be one the easiest ways to put on weight. Although the weight will be water weight, it's weight nonetheless. So if you're looking for a quick weight gain (around 5 pounds or so), pick up some creatine monohydrate.
Not only will creatine put weight on you, but it will also give you an improved strength.
You need to stick to the program and stay with it for at least 6 weeks to see drastic changes. This means you can't miss a workout nor can you miss a meal. Consistency is the secret to weight gain. Without goals, life isn't worth living. This isn't any different when gaining weight. Everyone should have a goal and go after it. Don't make outrageous goals like 25 pounds in 2 weeks. Think realistically like gaining 5 pounds every month for a short-term goal. Then you can have a long-term goal, like gaining 30 pounds in 6 months. Have something to look forward too and you'll gain motivation which in turn will help you gain weight. When I first started working out I was the classic Ectomorph. I was around 120 pounds and way underweight. Through hard work and dedication I'm now at 185, 4 years later. Talking from experience gaining weight is very difficult, but once you get the hang of it, you'll be putting on weight like a monster. Just remember the basics, stay consistent and you'll be well on your way.
The most calories that I've consumed had to be about a month ago. I was bulking and it was a "cheat day". Wow I love those days. I attended 2 buffets in the same day. The first buffet was in the evening and was a Chinese buffet. I tried just about everything in that buffet. I had around 3 rounded plates of Chinese rice, 6-8 chicken nuggets, chicken breasts, shrimp, just too much to list. The other buffet was at nighttime and it was a pasta buffet. Wow did I pig out there also. I hadn't had pizza in months before then. I had at least 5 slices of pizzas, 2 plates of spaghetti, and a whole bunch of garlic breads (Those are so addictive). Not to mention downing it down with Diet Coke. Then I topped it all off with 2 cups of ice cream with a cherry on top! I'm not sure how many calories I had that day, but it was certainly over 4000 calories. Let's just say the toilet and me were the best of friends the day after. I went about 3 times that day. The good thing is that I didn't feel too bloated. And to my surprise my body looked more defined in the mirror. After releasing some "stress" in the restroom, it was like any other day. I went back to the basics, and back to the healthy foods.
I hope that I will be able to help some of you who struggle to gain muscle mass, or put on too much fat while trying to do so. Here are some common questions asked by people in this situation:
However be sure to note these are only basic guidelines, some people will be more carb/fat sensitive and may need to adjust these ratios to suit themselves.
Another way in which you can calculate your caloric needs, is by using a BMR (Basal Metabolic Rate) Calculator.
Once you have found your maintenance caloric needs, add 500 calories to this and this is how much calories you need to gain muscle mass at a safe rate (without excessive fat gains). Make sure you distribute your calories (and macronutrients) evenly over your meals. To find out how many calories or grams of macronutrients you should have per meal divide your total daily calories or macronutrients (whichever one you are trying to find out) by the number of meals you have (you should be having 6-8 meals per day)
Milk Whey Powder Peanuts Eggs Fish Cottage Cheese Canned Tuna Good Carbohydrates Sources
Whole Wheat/Grain Bread Whole Wheat/Grain Pasta Sweet Potatoes Brown Rice Oat Bran Cereal Fresh Fruits Fresh Vegetables Beans Lentils Good Fat Sources
Fish Oil Flax Seed Oil Natural Peanut Butter Nuts Seeds
Fatty dairy Most lunch meat Large amounts of soy
Bad Carbohydrate Sources
Anything with added sugar Most cereals (excluding Oat Bran) Soda Fruit juice Bagels Fruit bars Candy Bad Fat Sources
Vegetable oil Corn oil Heated/fried oil
One Of The Following: As the name supplement suggests, these should only be used to supplement your diet and without a good diet these "supplements" will have very little influence.
However if you stick to the strategy I've provided you with, you should not see any excessive fat gains.
An easy way and probably the best way to assess how much fat you have gained, is to go by the mirror. Often it's hard to remember exactly how your body looked a couple of weeks ago, so if you have this same problem, then I advise you to get a cheap digital camera and take pictures every few weeks to monitor this. This way you can adjust your diet accordingly and/or add more cardio to monitor your progress and/or introduce fat loss supplements.
Generally when I do over eat, I don't feel good during that day and the next day, so I try and avoid doing that. As I said I'm very consistent when I bulk so I very rarely cheat and if I do, it isn't anything to write home about.
When many people start to go on a training program, they always leave out one very important factor, the diet. They fail to understand that:
This is the fact that causes many people to give up in their pursuit of that desirable body, and give themselves a self fulfilling excuse on why they bailed out. Reasons such as "My genes are not built for this" or "It is not that I am lazy, but these programs do not work on my body type" So regarding this week's topic of what is the best way to gain weight, I am the best person to tell you that. I used to weigh 90 lbs standing at 1.75 meters. I bet you can imagine how skinny that would look. But I managed to gain 70 lbs over a period of 6 months and I only had an increase of 4% body fat. I had the inability to gain much fat and had a high metabolic rate, which was common for most people that are seeking to gain some muscle mass.
As mentioned above, I have strongly highlighted the importance of a proper and clean diet if you are looking to gain some muscle mass. Some may argue that as long as you workout very intensely, and eat a "normal" diet you will still be able to gain muscle. That is absolutely untrue! As a "normal" and standard American diet consist of three meals :
Second: Sandwiches (2pm) Third: Steak or something extremely heavy and filling (7pm) As we can see, a normal diet consists of only three meals, which would not be the best thing to do, if you are looking to maintain a high metabolic rate. To minimize the amount of fat gained during the process of weight gain is to eat 5 meals daily to maintain a high metabolic rate, such that any food that is ingested into the body can be digested and utilize as quickly as possible instead to staying in the body and converting into fat. Our body starts to convert fat when 2 things happen.
Concept Of Building Muscle
And in order to fix that roof, we would need money. And this money would be the diet that you are eating. Sure, for the first few times that you smash that roof (aka muscle) you would have the money (aka nutritional content in diet) to fix it. But as time goes by, and your finances starts to go lower, it would be a lot easier not to fix the roof at all. Now that is what happens to our body. Initially when we first go on a weight program, even without the help of a clean and proper diet we would still be able to gain some form of muscle in the early stages. Soon this progress will come to a halt because the body is not receiving enough nutrients to maintain daily activity levels and at the same time build extra muscle. That also means in order to gain muscle or weight, we would have to first eat a diet that has a more calories (made up mostly of carbohydrate and protein and not fat) than actually needed, so the extra can be used to build muscle. Step 1 will determine the amount of calories needed for your daily activity. Step 1: Count calories
Step 2: Plan Diet
P.S. Eating on a day when you work out and eating on a day when you do not work out is not the same. Your body does not require as much calories as compared to a non workout day. To maximize you training efforts, it is critical that you eat one and a half hour before your workout and within one hour your workout.
Non-Weight Training Day:
* I tried to make it as straight and clear as possible already. But for all, I shall explain the chart. The numbers are in 4 columns. The set of numbers on the far left would be column 1. And the column number will increase as you move right.
Column 2 is the carbo/protein ratio for your pre and post workout meal. But for the chart on non- workout days, column 2 would be the carbo/protein ratio for meals 1 and 2 Column 3 is the carbo/protein ratio for your other meals Column 3 is the carbo/protein ratio for your bedtime meal.
In short try to avoid excess fat when possible. Although it is virtually impossible to not eat fat at all due to the fact the most food actually contain fat, a prevention of deep fried or oily foods will be best way to stay away from fat. Note: If you eat a huge combination of fat and carbohydrate at the same time, your chances of increasing your body fat will be greatly increased. Although it is not possible to eliminate fat completely when eating food with carbohydrate, it is possible to reduce the amount of extra fat that you are ingesting. E.G. eating junk food with your meals or adding mayo to your food. These are the things that will significantly increase the amount of fat ingested.
Recommended Foods
Skinless Chicken breast Turkey Steak Eggs Tuna Soy Tofu
It can be quickly digested and utilized, providing a quick energy boost. It can be digested so quickly because of its simple molecular structure. That is why simple carbohydrate is best taken before and after the workout. So that it can provide the much needed energy for and workout and also after the workout. Complex Carbohydrate is also able to provide energy. But the only difference is that our body is not able to digest it as quickly as simple carbohydrate. Due to this reason, complex carbohydrate can create a kind of Time release effect within our body when the nutrients are digested, which make sit a perfect choice for meals that do not require immediate energy boost. Simple Carbohydrate
Fruits Sugar Honey The amount of carbohydrate content in the above can be obtained on the bodybuilding site. Complex Carbohydrate
Rice Bread Oats Potatoes Pancakes
Deep fried junk food. Burgers Fries Tidbits Chocolate Although these foods may look irresistible, these foods can only do more harm than good. But indulging in these foods once in a blue moon to keep you motivated in your quest for that perfect body is fine, as long as you don't need motivation every 2 minutes. How To Increase Appetite?
My Initial Experience
Every time I finish vomiting, I would be weak and would have no appetite to eat anymore despite knowing the fact that there is nothing in my stomach and if I do not eat soon I would be putting my stomach in a state of starvation. And in order to counter my body's instinct to eject any overloading of food, I came out with a stupid theory. I thought that as long as I distracted myself from the thought of vomiting, I would not vomit. So I used to dig my nails into my palms and use the sense of pain to distract me from the thought of vomiting. Although it worked for the first few times, it didn't last. I started to lose that concentration and my hands were soon having more and more cuts and bruises. I knew I had to come out with something new.
First & Foremost:
 Left: Healthy lung vs smokers lung. You decide. Second:
Then when you get the food, eat as much as you can. And the moment you feel you cannot go any further. Stop! Do Not Continue! Even if there is still food left, throw the rest away. All you have to do is to remember how much you have left behind. And the next day when you eat that meal again, make sure you eat more than what you did the day before. Do this everyday and your body will slowly adapt and increase the amount of food you can ingest. Soon you will find that eating the meal is no trouble at all. This method is very effective because it gives the body time to adapt and not expecting the body to create a bigger stomach in 2 seconds Third:
Of course if you work on the 88th storey it is out of the question. In general it just means to increase your activity level. This will help to further increase your metabolic rate and digestion rate.
A good way to judge if you are gaining to much fat is by using a Fat measuring calipers. It is sold at the online store on Bodybuilding.com If you do not have the intention to buy one of those, a simple measure on the waist is also acceptable. As long as you do not grow more than 2 inches that what you desire, you are fine. For example, you currently have a 26 inch waist. And you would want to see it up to 30. So if you reach 33 you know you are gaining a little too much fat. So reduce 500 calories.
300ml soy 2 scoop 100% whey protein 1 dried cup rice 200ml milk
Meal 3
Meal 5 * I use a lot of soy because of its economical value and its content. The next day when I work up, I felt extremely bloated. But since I already have a habit of drinking a protein shake in the morning to jump start my body, I forced myself into taking it. But in the end I vomited out the shake (waste of money, moron!). I was a little smarter this time. I knew that since I vomited my stomach was empty, so I drank another protein shake and this time it was perfectly fine.
As bodybuilders, we're always looking at ways to improve our physiques. Sure, we know that in order to get cut up and lose weight, we have to follow a strict eating plan that is based around an energy deficit which usually means restricting calories and doing massive amounts of cardio. But what about for those that want to improve their physiques by adding some quality muscle mass and size? What type of plan should you follow if you want to add some serious size to your frame? Listen up and read on to find out!
The bottom line is that if you want to pack on some serious mass, eat 18-21x your bodyweight in calories. Spread the calories out by eating more frequent meals to encourage an anti-catabolic atmosphere that promotes growth. Anywhere from 6-8 meals is usually ideal for most to fit their daily quota of calories in for the day. Combine a calorie surplus with a sound training and supplement regimen, and you got yourself an arsenal for some major mass!
I hate to break it to anyone, but ratios are nothing more than an accidental attribute of a given diet - after it has been put together based on a number of factors such as training volume, goals, and body composition changes. I really hate to say it, but it's not a starting point upon which you base your needs for a mass gaining diet. The bottom line is that ratios are strictly incidental. The whole 40/40/20 split of protein, carbohydrates, and fats is just a cookie-cutter macronutrient proportion of conventional bodybuilding diets. What Types Of Foods To Consume When Looking To Bulk Up? If you're goal is to bulk up by adding quality muscle and size to your body with as little fat gain as possible, then what foods should you consume? Given you're eating enough calories to add weight at least .05-1.0lb. a week, then you should get in plenty of complex carbohydrates, lean proteins, and the "good fats." 1. Complex Carbohydrates Complex carbohydrates are basically slow burning carbohydrates, as opposed to quick acting simple carbs, that generally provide you with more satiety, satisfaction, and nutrition. Here is a list of complex carbohydrates that will assist you with your weight gaining program:
Oatmeal Cream of Wheat Whole grain Bread Whole grain Pasta Fruits Vegetables Whole grain and High Fiber Cereals Potatoes Beans Lentils 2. Lean Proteins Lean Proteins are generally protein sources that contain little to no fat. These lean proteins usually have a great amino acid profile, and are chock full of wholesome nutrients that will aid you in your recovery and muscle building! Here's a list of lean proteins that are acceptable when looking to add size:
Chicken Breasts Fish Lean cuts of Steak and Red Meat Skim or 1% Milk Turkey Lean cuts of Pork Fat Free or 1% Cottage Cheese Veal Protein powder 3. The "Good Fats"
Salmon Avacodo Nuts Seeds Fish Natural Peanut Butter Flax Seed Oil
These foods tend to be loaded with excess sugar, trans fat, and simply do not provide the wholesome nutrition that the heart healthy foods I have listed above do.
A good rule of thumb is to have a cheat meal once every week or two weeks to keep you sane and take a break from eating the same foods over and over. If you're a determined person and feel no need for a cheat meal, more power to you! A cheat meal is not necessary, and can even make the cheater feel guilty and make things worse. Just remember: Everything in moderation.
Eating the majority of your calories at the one time of day seems to work wonders for getting down those calories. Whether it be breakfast, lunch, or dinner, or one of your in between meals, just be sure to get in enough calories! Making homemade weight gainers is an excellent idea for someone who finds it hard to scarf down massive amounts of food. Here's a few recipes for some homemade weight gainers that will provide your body with some quality calories:
16 oz. Skim Milk Reeses Shake
16 oz. Skim Milk Fruit Flavored Shake
1.5 cups of Water Blend all ingredients for 45 seconds or until desired consistency in blender!
A good rule of thumb is to gain .5-1.0 lb a week. This variable is the best for avoiding excess fat gain because you'll be gaining at a steadily progress.
Remember that bodybuilding is a marathon not a sprint. Don't try to gain 3 or 4 pounds a week, as this will likely cause unwanted gains in adipose tissue instead of lean body mass. Set reasonable goals that you know you will be able to accomplish.
Once you have accumulated too much fat for your liking, then simply analyze your diet and adjust accordingly. How can you tell if you're gaining to much fat? Feeling bloated and retaining water is only natural for someone eating large amounts of calories and trying to add on some muscle, and many times people confuse this bloating feeling with the addition of fat tissue. Simply go by the mirror to monitor your progress. If you're looking like the Michelin man, then it's time to stop the bulking cycle and examine the cause of this unwanted fat gain, which is usually the nutrition program.
It was my cheat day! I allowed myself a cheat day when I could eat anything I felt like, and I went all out! I ate anything from Fried Chicken, Chocolate Cake, French Fries, Pizza, French Toast to 3 cups of Oatmeal! I felt somewhat bloated the following day, but not as much as I thought I would. Prior to cheating big time, I had hit a plateau and wasn't gaining a single pound no matter how hard I tried! One week after cheating, I checked the scale and it read that I had gained one pound! That's the magic of having a cheat day or a cheat meal!
Good luck with your Mass Gaining Goals!
Mike
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When bulking up, you need an organized eating plan. Also you have to educate yourself about carbs, protein and fats. You need to know how calories work, and how to calculate your meals.
Avoid foods like candy, pure sugar and foods containing a lot of sugar. Ice cream, pizza, potato chips and twizzlers are all bad for you and won't give you the gains you are looking for.
Gaining mass or bulking as it is termed by bodybuilders, can be a very satisfying phase for any lifter. Some find it easier to do then others, and some just can't seem to do it at all.
Okay. Now let's think about something else for one second. Imagine that the roof on your house is your muscle. And what happens is that, every time you train your muscles in the gym, it is equivalent to smashing little holes on that roof.
In the case of putting on weight without fat accumulation, we do not have to take much notice about the amount of fat taken. As long as you try to avoid foods that are high in fat such as milk, which is about 33% fat!
Meal 4
Cheat meals can be helpful when trying to bulk up, as they offer some great physiological advantages and keep you sane. They have their place, but don't abuse these cheat meals.
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