Are you looking at gaining some serious mass? Well this article is going to take you through how to do this and show you how to gain quality mass rather than just fat!



It’s really important how many calories you are taking in when trying to bulk up so you must set an eating plan and stick to it as you can easily lose track of your food. What you need to determine is how much carbohydrates, protein and fats should you be getting from your diet. A very popular ratio is a 50/30/20 ratio where you are in taking 50% carbohydrates, 30% protein and 20% fats in your diet. As far as the calories go you need to be taking in more calories then you are burning off. If you are not then obviously you are going to be losing weight no matter what!



A good starting method with your diet is to track your calories for a couple of weeks which involves writing down everything that you have eaten within that time period. You then need to determine the calories of each meal and find out the average number of calories you are consuming per day. Once you find out the average calories you have been consuming you are going to add 300-500 calories to your current diet for the first two weeks. For the next at least 8 weeks you are going to add 300 calories to your daily intake each week.



As far as how often you should be eating it really depends on how fast your metabolism is. If you have a really fast metabolism then you should eat every 2 to 3 hours so that all your fuel isn’t being burnt so quickly.



Carbohydrates -



Carbohydrates are essential for energy in your diet and you need a lot of carbohydrates as stated earlier, up to 50% of your diet must consist of carbs. For the weight gaining diet there are two types of carbohydrates you will be consuming, simple and complex carbs. You should only eat simple carbs which consist of sugars/dextrose after your workout only as they will provide a large insulin spike in your body and this can cause you to store more fat. Complex carbohydrates on the other hand are great for bulking because the energy is released slowly into your body and do not create a spike. Therefore you will focus your diet on more complex carbohydrates.



Simple carbohydrates include:



• Dextrose


• Fruits


• Sugar


• Sports drinks


• Candy



Complex carbohydrates include:



• Brown rice


• 100% whole wheat bread


• Oats


• Pasta


• Spaghetti


• Beans


• Vegetables in particular the greens



Protein -



Protein is very important because it builds lean muscle tissue and that’s how you get big. As we stated earlier your weight gaining diet should roughly consist of about 30% of protein and you should be getting about 1-2 grams of protein per pound of your body weight. You will find that your recovery after each workout with a good intake of protein is going to be a lot faster. Besides the food sources for protein sometimes time can be short and you may not be able to cook the food you need for you weight gaining diet as often. Therefore whey protein supplementation is very popular as you can drink a protein shake that gives you about 40 grams of protein and only takes a few minutes to prepare. These shakes are not to be the sole source of your diet as obviously they don’t contain all the other nutrients found in other food sources. It’s just that it’s very important when you are sticking to a strict weight gaining diet that you are getting your necessary protein and don’t fall behind. Important foods that contain protein include:



• Tuna


• Salmon


• Chicken breast


• Beef


• Pork


• Chops


• Turkey


• Egg whites



Fats -



The final 20% of your weight gaining diet should consist of fats. Most people today who are training seriously overlook the necessity of fats in their diet. In recent times ‘fats’ have got a bad reputation and people are trying to avoid it no matter what. Supposedly everyone feels that fat equals fat around your belly. There are two types of fat and that’s the most important factor. You have saturated and unsaturated fats. Saturated fats are the fats that should be avoided at all cost as they are the bad fats and have no benefit what so ever. The unsaturated fats such as poly and monounsaturated fats are helpful and help the body and have been proven to raise natural testosterone. Salmon and fish are excellent sources of protein and the fat that we want. There’s virtually no saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil. Good fats include:



• Olive oil


• Sunflower oil


• Safflower oil


• Flaxseed oil


• Walnuts


• Avocados

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One of the best ways to compare weight loss products is to weigh the pros and cons of each one, taking into account the promised benefits against potential side effects. However, when you compare weight loss products, it’s important to do your research and not just believe everything you see on the label. Here are some tips to help you out.

Types of weight loss products
To effectively compare weight loss products you need to know the three main types: fat burners, fat blockers, and appetite suppressants. Each one has different ways of making you lose weight, and all three can be combined with other ingredients to enhance their effectiveness.

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Dieting generally isn’t something most people enjoy. It requires strict discipline, which is a monumental challenge when a stomach starts growling for food. Fortunately, midday and evening snacks are possible, even if you’re on a stringent diet.

The key to successful dieting is to stay on course and to keep your calories down, but you don’t want to starve yourself. You just have to eat smart. Rather than grabbing a bag of your favorite potato chips or helping yourself to a serving of your favorite fast food fries, think in more healthier terms. Eat an apple, or bring a bag of baby carrots or carrot sticks in a baggie to work to snack on when you get hungry.

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School kids need healthy and nutritious packed lunches to meet day-to-day
challenges. Diabetic kids love variety and special treats in their lunchboxes
just like their other friends.

Parents of a child with juvenile diabetes always face the challenge because
their kid doesn’t like their lunch box in school.

In this article, you will learn how to plan food and meal for a diabetic child.
Do Diabetic Children Need Special Foods?

Diabetic children need to eat the same nutritious food that other family members
should be eating because there is no diabetes diet.

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Losing weight does not have to require following some unnatural gimmick, nor does it have to be a painful struggle against temptations and hunger. You can lose weight naturally, safely, and effectively, without even following a fad diet, simply by following these ten common sense tips for weight loss:

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You don’t need butter or flour to make soup thick and creamy. Instead, stir in a cupful of rolled oats or quick oats, and cook for 20 minutes or more. Then whirl a hand blender in the pot to make the soup smooth and extra creamy. Try this in the delicious recipes below, or invent your own.

Incredible Creamy Clam Chowder
1 large onion, chopped
6 cups bouillon
1 medium cauliflower, cut in chunks
1 cup quick-cooking or rolled oats
1 teaspoon oregano
pinch cayenne, or to taste
1 6.5-ounce can chopped clams, undrained
Freshly ground black pepper to taste

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After giving birth to a child, many women become interested in regaining the figure they had prior to getting pregnant. Losing the excess weight requires going on a diet while breastfeeding. However, some question which breastfeeding diets are healthy for the mother and the baby. Here are 10 tips you need to know about losing weight while breastfeeding.

Tip #1: Wait 60 Days

Your body needs time to create a healthy supply of milk for the baby. If you restrict your calorie consumption, this can impact the quality of milk your body produces.

Tip #2: Eat Enough Calories

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It’s not too late to start losing weight. Read on for our top ten tips on how you can attend all of those celebrations, enjoy your favorite Christmas treats and enjoy yourself - and still lose weight!

1. Don’t cut out all the food you enjoy. Switch to lower-fat alternatives or smaller versions. Use an olive oil spray for frying. Cut the visible fat off steak and grill it instead of frying. Choose low fat cheese, sunflower spread instead of butter, skimmed milk. If you crave chocolate go for treat-size not king-size. When eating out you’ll find that many restaurants now point out the healthy options in their menus. You can also help yourself - don’t use the butter pat that comes with your jacket potato. Order salad but ask them to hold the mayonnaise dressing. Decline the Parmesan cheese to top your pasta. Choose fruit juice mixers instead of soda.

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Omega 3’s are ‘good fats’. Omegas are not stored by the body as excess fat, they are absorbed and utilised by the body in a number of extremely beneficial ways. Omega 3 fatty acids are important for brain function and research has showed that they may play an important role in vision, co-ordination, learning ability, memory, concentration and behaviour. When our mothers told us that fish was ‘brain food’, she wasn’t kidding! Omega 3 fatty acids cannot be produced by the body so we must obtain them through diet.

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According to the American Heart Association, a very large study was conducted on almost 120,000 people in the U.S. who were followed for between 14 and 20 years. The people carefully answered questions about how much coffee they drink and whether or not they have had any symptoms of heart disease.

And the answer was dramatically clear:

People who drank as much as six cups of coffee a day, versus people who drank less than one cup a month, showed no difference in the incidence of heart disease. Coffee lovers can drink up without fear of increasing their risk of heart disease. Note that the above study is based on people drinking drip or paper-filtered coffee, which is basically how American prepare this beverage. Paper filters seem to remove undesirable cholesterol-causing substances found in coffee beans.

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