Fundamentals of Fast Mass
Each of these tips are covered in greater detail later in this book.
Train Intensely –
You must work each set until you can’t do another repetition in good form. There is no point in stopping at a set number of reps (such as 8), if you are capable of doing 12. Your body needs to be challenged or it will not adapt by building new muscle or burning off body fat.
Train Briefly –
Your workouts need to be short. This is a very important weight lifting tip. You should never need to do a weight lifting routine that takes over an hour. If you are in the gym that long, you aren’t working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard.
Train Infrequently –
Your body needs time to recover from your weight lifting routine, so that in can adapt and grow. If you train with weights before your body is completely recovered, you won’t add new muscle and will eventually over train, a big no no.
Train Progressively –
You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible. If you can bench press 50 pounds now, and 6 months from now you are still bench pressing 50 pounds, there is know way you’ll be able to gain weight fast and add muscle to your skinny body.
Eat A Lot of Protein –
Preferably, at least 1 gram of protein per pound of body weight.
Eat A Lot of Calories –
If your goal is to gain weight fast, you most likely have little body fat and a high metabolism. While in the gaining weight stage, don’t worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 20 to get the number of calories you should be consuming each day.
If you weight 150 pounds you should be consuming at least 3,000 calories a day. If you find, after a couple of weeks you haven’t added any weight, you’ll need to increase this number.
Eat 6 meals a Day –
This makes sure your body has the protein and calories it needs at all times. It also allows you to eat the high number of calories that you need.
Use Protein Shakes –
This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.
Eating to Gain Mass
For so many people, the only real ’weight problem’ is about losing it. If you want to add weight, you won’t get much sympathy from anybody. They’ll just tell you how lucky you are, that you shouldn’t be complaining and that they wish they had your “problem”.
Well, if you’re reading this, you know what a bunch of BS that is, right? I HATED being skinny. It makes sports tough and it sure doesn’t do a whole lot for a guys social life, which is very important in high school and college. I was desperate to gain weight and get some more of the female attention I was looking for.
The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. But that doesn’t mean there isn’t a lot to learn. Stuffing your face with the wrong type of food, or just eating 1 or 2 large meals a day isn’t the way to gain muscle. You’ll just end up with the other weight problem.
Understand that without a grasp of proper muscle building and fat burning nutrition, you won’t be able to make the progress that you desire, and you won’t reach your potential.
With a well implemented muscle building nutrition plan, you’ll be on your way toward achieving your mass goals. For a fantastic resource, check out Will Brinks book, Muscle Building Nutrition .
Why does muscle building nutrition seem so confusing? For starters, there are too many choices. This makes it very difficult to decide the appropriate course of action.
We have the hollywood diet, the cabbage diet, the grapefruit diet, the juice diet, the zone diet, high carb, low carb, no carb, high protein, low protein, no protein(okay, maybe not but it wouldn’t surprise me), high protein foods, high fat, low fat, slim fast, weight watchers, la weight loss, jenny craig, nutri-system, etc, etc.
Obviously, nutrition is big business.
It can become very frustrating trying to sort through all this information.
I’ve read hundreds of articles, books, and medical journals on sport nutrition, and I’ve come to decide on some fundamental principles that all quality muscle building and fat loss nutrition programs need to include.
Remember, we are all different but all essentially the same. What this means is that the principles of proper sports nutrition apply to all of us, but we will need to make certain adjustments for the individual.
The important thing is to understand the general principles of a nutrition program so that you can tailor it to your specific needs, whether it be to build muscle, burn fat, get stronger, or nutrition for your specific sport.
Let’s take a look at some general principles of a proper nutrition program.
We’ll start with a look at the three macronutrients – carbohydrates, protein, and fat. All play an important role in your muscle building nutrition program.
Carbs are your muscles preferred energy source for short, intense muscular contractions, i.e. weight training. They supply the energy for these sessions as well as play a crucial role in recuperation and muscle growth.
Ingesting carbs signals your body to release insulin, which transports the amino acids (the building blocks of protein) and the carbs into your muscle cells. This absorption by your muscles is a very important part of the muscle growth and repair factor.
Carbohydrates are stored as glycogen in your body’s muscles, and it’s this glycogen storage that gives the muscles their fullness.
This is the basis of the idea of carb depleting and then loading before a contest, the idea that when you deplete your body of glycogen and then “carb up”, your body will store even more glycogen then before in the muscles, making you look larger, tighter, and more ripped than ever.
In addition, the consumption of carbs creates a “protein sparing”, in that more of your protein will be used for the muscle building process instead of being burned as energy. As you’ll see below, this “protein sparing” is a key element in your sports nutrition program.
Some important rules to keep in mind with regard to carbohydrate consumption are…
1 – Avoid all processed foods. Processed foods are ’empty’ calories that do nothing for your health or your fitness. By dropping them from your sports nutrition program, you’ll go far in improving your results building muscle, losing fat, improving sports performance, increasing energy – not to mention vastly improving your health.
Processed foods include things like cookies, chips, donuts, pastries, soda, candy – your basic junk food. But beware, processed foods can be dressed up in “healthy” packaging. Read labels. Stay away from these foods, especially one’s that contain high fructose corn syrup
That low fat muffin you’re about to eat… put it back. It’s loaded with unhealthy sugar. The regular muffin would actually be a better choice.
Processed foods should never be a part of your sports nutrition program, no matter what your fitness goals are.
Instead of processed foods and high fructose corn syrup, get the carbohydrates in your sports nutrition program from whole grains, fruits, and vegetables.
Protein, as most of you know, is the building block of muscles. Without adequate protein consumption, you will be spinning your wheels with regard to your resistance training program. No sports nutrition program is complete without proper adequate protein intake.
You should consume at least 1 gram of protein per pound of lean body mass every day.
And you may find better results taking in up to 2 grams per day per pound of body weight. At 182 pounds, I’ve found that roughly 250 grams of protein per day works very well for me, which is about 1.37 grams per pound of body weight.
It’s important to note that I have a high metabolism, requiring a lot of calories just to maintain my body weight.
Ah, fats. A macronutrient that is more misunderstood than carbohydrates, if that’s possible.
Here’s a neat little factoid for you. The United States went on a low fat, high carb craze in the 80’s and began to get fatter and fatter as a nation.
Fat is not your enemy. Good or “healthy” fats such as omega 3’s and omega 6’s are essential to good health and a properly functioning body.
Hey, maybe that’s why they are known as Essential Fatty Acids.
Here’s the problem with most people’s nutrition. They are taking in enough fat but they are taking in the wrong fats by consuming too many trans fatty acids and saturated fats, and not enough good fats.
Try and eliminate the bad fats (in things such as margarine, shortening, snack foods, and most fast foods).
Consume more of the good fats, such as cold-water fish (salmon), walnuts, ground flax seeds of flax seed oil, hempseed oil, safflower oil, sunflower oil, fish oils, and olive oil.
In addition, consider a CLA (Conjugated Linoleic acid) supplement as well – about 3 grams daily.
Taking in enough EFA’s is imperative when trying to put on muscle. Low fat diets suppress the body’s ability to produce testosterone, a definite no no when trying to build muscle.
The late Dan Duchaine considered EFA’s to be the most powerful anabolic (muscle building) supplement you can buy.
Fats also supply chemical substrates that are necessary for proper hormonal production, as well as protect our vital organs and carry the fat-soluble vitamins to where they are needed.
Fats are an important part of your sports nutrition program to develop muscle, burn fat (yes, burn fat) and get fit and healthy.
Drink it. A lot. And often.
Seriously, you should be consuming at least 8 – 10 8 ounce glasses of water every day. Our bodies are made up of 60 – 75 percent water. It’s not uncommon for people to dehydrate by 2 percent to 6 percent of their body weight during exercise. The result isn’t good.
Cell function is disrupted, muscle growth stops, you become mentally and physically sluggish, have a general sense of fatigue and can no way be on the top of your game.
You must eat more calories than your body burns off.
While this rule can not be broken, it also doesn’t give you license to eat just anything. You have to eat high protein, high quality, and nutritious meals and have them at least 6 times a day.
If you don’t and just gorge yourself whenever on whatever, almost all the weight you gain will be fat, not to mention the possible damage to your health.
High quality protein should be the centre point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weigh 150 pounds, try and take in at least 225 grams of protein each and every day.
For us skinny guys, our body will easily burn off any muscle we build unless we do things right and that means eating at least 6 high protein meals every single day, and more if you can do it. You should eat every 2 or 3 hours and if you have a really fast metabolism it wouldn’t hurt to down a protein shake in the middle of the night if you happen to wake up to pee.
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. 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 bars Egg Protein Powder Casein Milk (yes, milk – for us skinny guys whole milk is a wonder food when it comes to adding quality weight to our bodies)
High Carbohydrate Food
Potatoes Sweet Potatoes, yams Oatmeal, cream of wheat, cream of rice Rice Beans Any green leafy vegetable Bread Pasta
Olive oil Sunflower oil Safflower oil Flaxseed oil Walnuts Avocados
Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.