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        FITNESS TIP FOR 2/19/2003    

What To Eat To Gain Muscle Mass And Weight Fast

Maintaining optimum nutrition is essential to building a strong, massive 
physique, yet it is the most neglected element in the average lifter's program. 
Without super nutrition, all training efforts are a waste of time. Nutrition also 
has an impact on the efficiency of supplements. The idea is clear; food plays 
a major role in the acquisition of muscle mass. The first thing we need to do 
about our nutritional program is get excited about it. Realize that eating 
better will help us reach our weight training goals. A person must really be 
motivated to eat super nutrition or they just won't follow through. If the 
enthusiasm is not there, you might follow the diet for a week or two; real 
gains come by following the diet for months or even years.

The most important part of that is having the good food you need, when and 
where you need it. Regular trips to the grocery store are a must. 

Foods To Eat To Gain Muscle

The sample meal program I have made up here is built around my own 
schedule. I am home for breakfast, at work all day, and then home for 
dinner. So as you can imagine, I do not have access to a kitchen at work. 
Planning is the only way I can get proper meals. What I do is prepare most 
of my meals at night. While I am sitting around watching the tube or 
something, I bake about 10 potatoes. I keep them in the refrigerator up to 
four days. They are great plain and cold. I precook my pasta at night; it 
holds good for about four days also. I bake four chicken breasts at a time 
which lasts me a day or two. I find that eating right is quick and easy if I am 

Here is an example of my daily meal schedule:

Breakfast 8:00 AM

Snack 10:30 AM

Lunch Noon

Pre-Workout 4:00 PM

Dinner 7:00 PM

Snack 10:00

This is just an example of my diet which is of course based on my 
preferences and limits. Like I said, I must take my meals with me 
to work. I have a cooler which holds all my food.

This diet gets me about 4,500 calories a day; give or take 500. It 
is about 60% carbs, 20% protein, and 20% fat. I follow this diet 
as closely a possible. I drink about 10 cups of water per day, but 
most of that is between meals. Vitamin supplements are taken after 
breakfast. Those of you who already eat like this know how much it 
helps, those who do not, owe it to yourselves to give it a try. 
What you'll find is that your muscles grow faster than ever. Also 
your metabolism speeds up making you burn more fat and feet much more 
energetic. I personally accelerate this rate even further by doing 
intense aerobic work three times a week. This means difficult 45 
minute rides on a stationary bike, in addition to my weight training. 
Put it all together, stay with it, and just watch those muscles grow.
You will notice that the program has an abundance of nutrient dense 
food. I am familiar with a number of athletes who consume high calorie
 diets and complain that they just get fat. This is because they 
consume nutrient dilute foods or empty calories. Empty calories serve 
no purpose in building muscle mass. They are not used efficiently and 
are more likely to be stored as fat. The high calorie diet is only 
effective if it is one which is abundant in nutrients. It is known 
that most supplements can only exert their positive effects when an 
ample amount of dietary protein is consumed. It is also a must that 
carbohydrate intake be high enough that it is the sole source of 
energy, allowing protein to be used for its primary functions and 
not energy purposes.

Notice that the diet incorporates many aspects of an excellent 
nutritional program. Among those are: adequate intake of nutrients, 
balance of nutrients, low intake of sugar, fats and salt, and a 
variety of food sources. Notice that the diet also consists of 
foods that are economical, convenient and very available. 
They also have outstanding nutritional value. Each person should 
try to incorporate all of these aspects into their own personal 
nutrition program.
Evidence has shown that without frequent, nutritious meals, 
muscular hypertrophy cannot be maximized. There is no doubt that 
optimum nutrition is essential to superior athletic performance 
as well as health.  

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