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Weight Gain Program
Goal: Gain Weight Exercise Program
- Conduct intense weight-training exercise utilizing basic exercises such as the bench press, squat, rows, curls, etc. You should train 3-4 times per week for no more than 45-60 minutes each time.
- Follow up any workout with a high calorie meal replacement (within 45 minutes).
- Muscle Express is a complete weight training program designed to help you gain muscle mass fast.
Nutrition Program
- 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.
- If after 2-3 weeks you find you’re not gaining weight, up your calories by 350-400 per day.
- 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), cheese, peanut butter, flax seeds and EFA supplements.
- Drink one-half to one full gallon of water each day.
Supplement Program
- Use a quality multi-vitamin / multi-mineral formula. One.
- Use Creatine. I prefer Pumped Extreme, it is scientifically developed with ideal transport ingredients to insure optimum cell uptake.
- Weight gain formulas are high calorie, nutrient packed shakes that can really add an extra 300-800 calories into your daily food intake.
- Essential Fatty Acids! EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA.
- Use Amino Acids if you have trouble consuming enough protein.
- These are the basics, there are many more quality supplements available and as always I recommend that you visit this site frequently to stay in tune with all the latest information and research.
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