Wasif H's List: Mass Gain Diet- More Protein

• The amino acids in the protein you eat, especially the essential amino acids your body cannot produce, stimulate muscle synthesis or the creation of new muscle tissue.
• Men and women both need 1-½ to 2 g of protein per kilogram of body weight per day to gain muscle weight. However, you must include this protein intake as part of a dietary plan very high in calories. Men must first consume 50 calories per kilogram of body weight and women must eat 44 calories per kilogram of body weight just to maintain current body mass. Then, you must add 350 to 700 calories to that to build 1 to 2 lbs. of muscle per week.
• The best protein powders contain 2 to 2-½ g of the essential amino acid leucine per serving. Leucine appears to trigger the onset of muscle protein synthesis more than other amino acids. Ensure you eat 3 to 9 g of leucine in each of your meals.
• Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit
• he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.
• Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction
• Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.
• Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.

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• The 15 Best Lean-Muscle Building Foods
• Beef (From Grass-Fed Cattle)
• Beets
• Brown Rice
• Oranges
• Cantaloupe
• ottage Cheese (Organic)
• 7. Eggs
• Milk (Organic)
• Quinoa
• Wonka Pixy Stix
• Spinach
• Apples
• Greek Yogurt
• Ezekial 4:9 Bread
• Wheat Germ

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• 5 Perfect Protein-Packed Gym Snacks

• Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
• While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
• According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
• While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
• More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
• Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
• The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
• You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
• Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.

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• In a world that is obsessed with losing weight - you are interested in gaining weight!
• People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
• n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
• I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
• f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
• You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

• Double It Up: 

   

   One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.

• Live Your Life Around Food: 

   

   Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

• se BIG Eating Equipment: 

   

   If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

• Never Train Hungry: 

   

   How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? 

   

   I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

• . Eat Nutrient Dense Foods: 

   

    Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.

• Carbohydrates: 

   
  • Oatmeal
   
  • Rice
   
  • Breads
   
  • Yams
   
  • Beans
   
  • Potatoes
   
  • Fruits
   
  • Veggies

• Proteins: 

   
  • Steak
   
  • Chicken
   
  • Lean beef
   
  • Cottage cheese
   
  • Whole milk
   
  • Eggs
   
  • Salmon

• Fats: 

   
  • Olive oil
   
  • Flax oil
   
  • Avocados
   
  • Nuts
   
  • Peanut butter

• Extras (high calorie cheat food): 

   
  • Ice cream
   
  • Raisins
   
  • Dried fruit
   
  • Trail mix

• Drink A Carb & Protein Drink While You Workout: 

   

    How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. 

   

   Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

• Live The Motto, "Never Stop Eating"  

   

   Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.

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