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GOAL: Gain Weight
Looking to gain weight? Great! We can help. There are 3 essential keys to
reaching your physique goals: exercise, nutrition and supplementation. You
will get the best results possible by combining all 3 of these aspects together.
Exercise
- Conduct intense weight-training exercise utilizing basic exercises such as
the dumbbell bench press, squat, rows, curls, etc. You should train 3-4 times
per week for no more than 45-60 minutes each time. Warm up with 5 minutes on
the bike or treadmill to loosen up your muscles.
- You can perform 15-30 minutes of cardiovascular exercise 2-3 times per week
if you like but it is not absolutely necessary to gain weight.
- Follow up
any workout with a high calorie meal replacement (within 45 minutes).
Nutrition
- Consume approximately 15-18 times your bodyweight in daily calories. So at
a weight of 150 lbs you want to target approximately 2250-2700 calories total
per day.
- While different people respond differently to certain types of food, in
general the best calorie breakdown for serious weight gain is approximately
50% carbohydrates, 30% protein, and 20% fat.
- Break up your calorie consumption into 5 or 6 relatively equal sized
meals.
- Feed your body high quality protein throughout the day, at least every 3
hours, to help support muscle growth. You’ll want to take in at least 1-2
grams of protein per pound of bodyweight.
-
Good sources of protein include: eggs, fish, chicken & turkey, cottage cheese,
beef & quality protein powders. Good sources of carbohydrate include:
vegetables, fruits, beans, milk, whole grains (brown rice, oatmeal, whole
grain pasta etc.). Good sources of fat include: nuts, seeds, olive oil, fatty
fish (salmon, tuna), canola oil, cheese, peanut butter, flax seeds and
EFA supplements.
-
If after 2-3 weeks you find you’re not gaining weight, up your calories by
350-400 per day.
- Drink one-half to one full gallon of water each day.
- Allow yourself a cheat day once a week to satisfy your cravings and eat
whatever you want.
Supplement
- Supplements are a great way to ensure your body is receiving it's optimal
nutrient intake. This will help your body reach it's full weight gain
potential. Weight gain and protein supplements are a great way to get enough
protein to meet the high demands of weight training. Check out these
supplements below:
-
Ultimate Muscle Mass:
The Training Program is a complete weight training
program designed to help you gain 10+pounds of muscle mass. See details below.
- Use a quality multi-vitamin / multi-mineral formula. See
Pioneer 1+Vitamin below.
-
Use creatine monohydrate. I prefer creatine formulas that you just mix
with water and drink. These are scientifically developed with ideal transport
ingredients to insure optimum cell uptake. See
ProLab Creatine below.
- Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure
that you take in enough lean quality protein to support muscle mass gains. See
Prolab Lean Mass Matrix and
VPX Micellean below.
- Weight gain formulas are high
calorie, nutrient packed shakes that can really add an extra 300-800 calories
into your daily food intake. See
Prolab N Large 2 below.
Essential Fatty Acids! EFAs are wonderful, healthy fats that can help
support your efforts tremendously. See the
Total EFA below.
Use a whey protein powder if you have trouble consuming enough protein.
See Optimum 100% Whey below.
These are the basics, there are many more quality supplements available
and as always I recommend that you visit MuscleMaster.net frequently to stay
in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health
care practitioner. Consult your physician before you begin any nutrition,
exercise, or dietary supplement program.]
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