Muscle Gain Mini-Course Part 1: Eating to Gain Mass

Anthony Ellis, the author of Massology, sent me his first part of his free newsletter on gaining muscles and weight and the information are undeniably fantastic. He detailedly discuss the nutritious food we must eat to gain weight and put an end to our weak and skinny physique.

No doubt, this is one of the coolest newsletter I received in my inbox and I am posting it below.
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Dean,

For so many people, the only real 'weight problem' is about losing it. If you have trouble gaining weight, you're shrugged off as another fussy eater. 'You're so lucky!' They'll tell you patronizingly. 'All you have to do is eat!'

The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating.

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You must eat more calories than your body burns off.
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Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients. I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.

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. Soy protein, tofu and bean curd have their place, but 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
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^ Whey protein
^ Eggs
^ Egg whites
^ Chicken breasts
^ Turkey Breasts
^ Lean Beef
^ Fish (tuna, salmon)
^ Protein bar
^ Soy protein Isolate



High Carbohydrate Food
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^ Potatoes (baked, fries, hash browns)
^ Sweet Potatoes, yams
^ Oatmeal, cream of wheat, cream of rice
^ Rice
^ Beans
^ Any green leafy vegetable
^ Bread
^ Pasta
^ All cereals (hot or cold)



Healthy Fats
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^ Olive oil
^ Sunflower oil
^ Safflower oil
^ Flaxseed oil
^ Walnuts
^ Avocados



Here's A Sample Mass Diet
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It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:

8am -- Meal 1

^ Myoplex, 1 tsp flaxseed oil

^ 432 calories, 42g of protein, 25g of carbs, 14g of fat

11am -- Meal 2

^ 4 Whole Eggs w/ 1 cup of hash browns

^ 440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm -- Meal 3

^ 6 oz. chicken breast with 1/2 cup of rice

^ 319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm -- Meal 4

^ 4 whole eggs in a flour tortilla w/salsa

^ 367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm -- Meal 5

^ Myoplex, 1tsp flaxseed oil

^ 432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm -- Meal 6

^ 6 oz grilled tuna with large baked potato, 1 cup of veggies

^ 450 calories, 48g of protein, 56g of carbs, 6g of fat


Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. Don't believe me? Just take a look at some current results from these simple but effective tips:

"I just wanted to let you know that after 13 weeks on your program I have been able to go from a mere 121 pounds to 160 pounds. I really don't know how to thank you for your most valuable information. Today my self-esteem is on a high and it is all due to you. Thank you very much and just wanted to let you know that to me you are a pioneer of this field."
-Dinesh P., Oregon

"Over the past ten weeks I have gained about 22 pounds, the majority of it being muscle. My thighs, back, chest, and even shoulders have made considerable gains, enough to be noticed by people who see me everyday."
-Mike G., Iowa

Dean, these are a very small sample of the hundreds of UNSOLICITED testimonials that I receive regularly from users of my unique weight gain program.

Of course results vary, and will usually depend on your consistency and commitment to the program, but if you are serious about building more muscle, or if you haven't been able to gain weight no matter what you try, you should consider using my proven muscle building program.

The Gaining Mass! Program contains the complete diet and training program I used to gain 32lbs of mass. It contains 4 weeks of mass diets that tell you exactly what to eat and when to eat it.

Please read more about it at Fast Muscle Gain.

If you are skeptical, it's understandable. I probably would be also, after all I've been ripped off many times myself! Make sure you check out the many successful users who were just as skeptical in the beginning. See what they have to say here.


Tomorrow, check your email for Part 2 which will cover Weight Training for Maximum Muscle Gain


Sincerely,
Anthony Ellis
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Photos courtesy of:
picasaweb.google.com