| If you are really serious about gaining muscle | | | | You know what these foods are: |
| mass, getting bigger and bulking up, the foremost | | | | - ice cream |
| thing you need to see to is your weight gain diet. | | | | - refined carbohydrates |
| Unfortunately, a healthy weight gain diet is | | | | - cookies |
| commonly the overlooked weapon in most | | | | - donuts |
| beginning bodybuilders' arsenals! | | | | - chips |
| Usually, trainers focus on their bodybuilding | | | | - crisps |
| routines exclusively, and never really think about | | | | - chocolates |
| what they do when they're outside the gym! | | | | - pastries |
| Thing is, a great body is made NOT in the gym | | | | - most baked goodies |
| but is actually built in the kitchen and during | | | | - fried foods |
| recovery. During weight training you're actually | | | | - highly processed meats |
| breaking down your muscles. It's the quality of | | | | - most microwaveable meals |
| foods you eat and the amount of high quality rest | | | | - soft drinks |
| that actually repairs, builds and produces your | | | | - ready made juices |
| muscles! | | | | - carbonated drinks |
| Now you see why you should seriously account | | | | - excessive alcohol, etc. |
| for what you do outisde the gym and how they | | | | Making sure they are not in your house in the |
| are affecting your muscle building efforts. | | | | first place will help prevent you from eating them |
| I've compiled a list of the best weight gaining diet | | | | even if you get a massive craving for them. |
| tips that you must apply if you are really | | | | 3. Have a Pre and Post-Workout Drink/Meal |
| determined to gain weight and build muscles mass | | | | Ready Every Time You Train. |
| fast. Ignore them at your own peril! | | | | Every time we exercise, we lose minerals, we |
| 1. Know Your Numbers. | | | | burn up energy, our body produces lactic acid and |
| You should be familiar with your body's: | | | | hormones which affect our muscles. |
| - Basal Metabolic Rate, or how many calories your | | | | Smoothies is the most convenient form of |
| body burns at rest. | | | | pre-workout and post-workout drink from fruits |
| - Total Daily Energy Expenditure, or how much | | | | and vegetables. It's also very easy to do and you |
| energy you burn daily on average, considering | | | | can hardly make any mistake, regardless of how |
| your individual lifestyle and activities. | | | | clueless you are in the kitchen! |
| - Daily Protein Needs, or how much protein you | | | | Take your favorite fruits and ingredients and |
| need to build the amount of muscles you're aiming | | | | blend them with ice and water, and you're pretty |
| for. | | | | much done. |
| - Daily Caloric Needs, or how much calories you | | | | 4. Plan ahead and prepare meals in advance. |
| need to gain the amount of weight you're aiming | | | | Organize your meals in advance so that you |
| for. | | | | won't be stressing out about your diet and go on |
| (If you don't know how to calculate these, links | | | | with your daily routine. |
| are given at the end of this article) | | | | If you're a busy person, buy items which would |
| Avoid eating just whatever strikes your fancy. | | | | let you bring your prepared meals with you. |
| You should follow your diet to gain weight faster | | | | Articles such as disposable cutlery, lunch boxes, |
| and and build your muscles. | | | | paper napkins, vacuum flask, resealable plastic and |
| When you're trying to build as much muscle as | | | | sandwich bags and food containers. |
| possible and lose fat, it's very important to ensure | | | | Don't ever let yourself run out of food in the |
| you get some carbohydrates pre-workout and | | | | house. Oftentimes when this happens you'll end up |
| get protein and carbs post-workout. | | | | reaching for the phone to order pizza and/or |
| 2. Detox Your entire House, Not Just Your | | | | other junk convenient foods. |
| Kitchen. | | | | So make it a habit to drop by at the grocery |
| Get rid of unhealthy foods in your house. That | | | | store/ health food shop at least twice a week |
| includes the emergency crisps and sweets | | | | every week so you will have less reasons to get |
| stashed in your bedroom and in your office desk! | | | | tempted with unhealthy foods. |