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Dieting, Motivation, and Supplements => Dieting & Nutrition => Topic started by: Torres on April 28, 2020, 06:08:34 PM

Title: 5 Dietary Rules for Gaining Mass
Post by: Torres on April 28, 2020, 06:08:34 PM
I'm a Hard Gainer, so I am constantly looking for different and better ways to put on size. I found this article and thought it would be good to post, as It has some real good information.

1. Calories are Key, But They’re Not Everything

While it’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn’t an excuse to gorge on pizza and chocolate sundaes. “Rebuilding muscle tissue broken down by training requires energy – in other words, calories,” says bodybuilding nutritional guru Chris Aceto.” But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat.” In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that’s divided among six meals a day.

2. Concentrate on Protein

Protein is important for mass gains because it’s the only nutrient that’s capable of stimulating muscle growth. You should consume up to 2 grams of protein per pound of bodyweight daily. Eating every three hours will help ensure you’re absorbing and assimilating enough protein to support muscle growth.

3. Eat After Training

“It’s especially important to eat a carb-and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.” And when these carbs are combined with a protein source, you’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process.

4. Stay Hydrated

Drink plenty of water throughout the day, especially in the hours leading up to your workout. This can help you feel full and reduce hunger pangs. During training, drink about 8 ounces every 15-20 minutes, more when it’s hot and humid. The reason is simple: Your performance quickly begins to suffer when the body is dehydrated just 1%-2%. And if you wait till you feel thirsty, you’ve waited too long. A flavorful, low-calorie sports drink is a great way to hydrate. Try drinking fluids stored at cooler temperatures; studies show that people consume more when the liquid is colder.

5. Mass Gains Vary by Individual

Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you’re gaining muscle, not fat, don’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don’t want to gain there)— as well as your biceps, chest and quads. Also, don’t think that you have to gain a set amount of weight each and every week. “Your mass gain doesn’t have to be uniform,” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course.” Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass or loses fat – which is by no means in linear fashion,” adds Aceto.

Title: Re: 5 Dietary Rules for Gaining Mass
Post by: Cody123 on May 12, 2020, 02:29:32 PM
Great read. Thanks for posting!
Title: Re: 5 Dietary Rules for Gaining Mass
Post by: Demigod on May 13, 2020, 06:45:17 AM
Remember when weight gainers where the thing? Twin Labs had super gainers fuel and weider had mega mass 4000 I think it was? 
Title: Re: 5 Dietary Rules for Gaining Mass
Post by: Cody123 on May 13, 2020, 08:35:10 AM
Sure do. Don't see many of those now. When I might fall short for calories or protein on certain days, I am using MRE by Redcon. Tastes good, but a full serving size is 4 scoops so you need a big shaker or just chug it down real quick. This morning I was in a rush and had a half serving with my usual eggs and oatmeal. 

I always try to get protein from whole foods. 
Title: Re: 5 Dietary Rules for Gaining Mass
Post by: Demigod on May 16, 2020, 09:48:40 AM
You could buy megamass in 10 lb bags or some shit...I felt like I was stocked up for the winter but then 4-5 big cup fulls was a serving and I realized I only had about 8 servings in the bag...lol
Title: Re: 5 Dietary Rules for Gaining Mass
Post by: Cody123 on May 16, 2020, 09:52:43 AM
That’s how I felt with this MRE stuff. The tub was a good size. Soon as I saw the scoop and serving size I knew that wasn’t lasting long lol.