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Foods You Should Eat for Muscle Gain

We all know the need for sufficient protein to support muscle growth and how slow gainers also need an overall increase in calories to support their very fast metabolic rates. However, this type of diet plan is primarily for those who tend toward the ectomorphic. Most noteworthy, I would like to notify you that just because you tend to be very lean doesn’t mean that eating a lot of junk foods and empty calories are good for you.

Stuffing a lot of calories into your body at one time is not a good idea for gaining muscle. The digestive system simply can’t handle this volume of food. So, to eat a lot more, you have to eat more often. This is why I recommend eating more than 3 meals a day in order to spread your calorie intake out. It would be better to eat 4 meals and to supplement your food intake with high-protein drinks – drinks containing large amounts of easily digested amino acids.

Train hard and eat more, fine. But try to eat clean and eat nutritious meals. After all, you can’t gain muscle if you lack energy and don’t have the nutrients you need in your system. Of course, those who are already heavy eaters may be surprised at the following muscle-gain recommendations, but ectomorphs are generally very lean, not only because many have fast metabolisms, but also because they tend not to be big eaters in the first place. Adjust caloric intake up or down to suit your individual needs. Just make sure that the food you eat is wholesome and nutritious.

EATING MUSCLE GAINING FOODS

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Many bodybuilders, young ones, in particular, start out relatively underweight. For them, gaining muscle will involve:

  • Stimulating muscular growth by heavy, intense, consistent bodybuilding training.
  • Eating a sufficient amount of protein to fill the demand for amino acids created by the training.
  • Increasing overall caloric intake to a sufficient degree to support the demands of intense exercise, but not so much as to create an unwanted gain in body fat.
  • Keeping your aerobic training to a healthy minimum and no more than 30 minutes a day, 4 or 5 days a week.

To give you guys a head start when it comes to planning your weight-gain diet, I have outlined a sample diet plan you can follow, or use a guide in developing your own. Since it’s not advisable for beginners to suddenly introduce such large quantities of foods into the system  that your body may not be able to handle them, therefore, the program is constructed on three levels, to be followed in this order:

  1. First of all, begin eating according to level I, and continue at this level until you stop gaining weight and then go on to Level II.
  2. If after 3 weeks you are not gaining weight on the Level I diet, go on to Level II.
  3. Once eating on the Level II diet, continue on it as long as you continue gaining weight. When the weight gains cease, go on to Level III.
  4. Also, If after 3 weeks on Level II you don’t experience any weight gain, go on to Level III.

LEVEL I

Breakfast: (Protein = approx. 43 grams)

  • 2 eggs Boiled, preferably poached, but any style okay. Egg Boiler.
  • 1/4 pound meat, fish, or fowl.
  • 8 ounces whole milk.
  • 1 slice whole-grain toast with butter.

Lunch: (Protein = approx. 43 grams)

  • 1/2 pound meat, fish, fowl, or cheese.
  • 1 or 2 slices of whole-grain bread.
  • 8 ounces whole milk or fresh juice.

Dinner: (Protein = approx. 48 grams)

  • 1/2 pound meat, fish, or fowl.
  • Baked potato with butter or sour cream.
  • Large raw salad.
  • 8 ounces whole milk.

LEVEL II

Breakfast: (Protein = approx. 61 grams)

  • 3 eggs, poached or any style.
  • 1/4 pound meat, fish, fowl, or cheese.
  • 8 ounces whole milk.
  • 1 or 2 slices whole-grain toast with butter.

Lunch: (Protein = approx. 71 grams)

  • 1/2 pound meat, fish, fowl, or cheese.
  • 2 slices whole-grain bread with butter or mayonnaise.
  • 8 ounces whole milk.
  • 1 piece of fresh fruit.

Dinner: ( Protein = approx. 59 grams)

  • 1/2 pound meat, fish, fowl, or cheese.
  • Baked or boiled white or sweet potato.
  • Large raw salad.

LEVEL III

Breakfast: (Protein = approx. 72 grams)

  • 4 eggs, poached or any style.
  • 8 ounces whole milk.
  • 1 or 2 slices whole-grain bread with butter or hot oatmeal, bran cereal or other cooked cereal.
  • 1 piece of fresh fruit.

Lunch: (Protein = approx. 74 grams)

  • 1/2 pound meat, fish, fowl, or cheese.
  • 1 or 2 slices whole-grain bread with butter or mayonnaise.
  • 8 to 16 ounces whole milk.
  • 1 piece fresh fruit (with cottage cheese if desired).

Dinner: (Protein = approx. 112 grams)

  • 1/2 to 1 pound meat, fish, fowl, or cheese (or any combination).
  • Baked or steamed potato, or baked or boiled beans.
  • Lightly steamed fresh vegetable.
  • Large raw salad.
  • 1 piece of fresh fruit.
  • 8 ounces whole milk.

In conclusion, I would say, If you eat your foods according to the menu plans detailed here and supplement your meals with the recommended protein drinks, you will be getting more than enough protein and shouldn’t give it another thought. For ectomorphs, who have a lot of problems adding body weight, the key is hard training and a lot more calories, not any lack of protein.

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