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HOW TO INCREASE MUSCLE MASS AND GAIN WEIGHT
The goal of a comprehensive weight training program is to gain muscle mass and strength and to lose
fat. For some athletes, gaining muscle mass and weight is difficult because of poor nutritional habits
and a fast metabolism. To gain muscle mass and weight, you must understand several key facts: (1)
to get stronger muscles and gain muscle mass, you must train explosively with heavy weight; (2) to
keep muscle mass from being used up to supply the body with energy, you need to eat at least 15
calories per pound of body weight ( for a 200 lb. athlete, that means eating around 3000 calories per
day); (3) drink plenty of water so that intense weight training doesn’t deprive the muscles of water
causing muscles to lose size; and (4) allowing the body to recover by getting at least 8 hours of sleep
each night.
CALORIES
A “hard-gainer’s” diet should consist of 15 calories per pound of body weight, for 2 to 4 weeks.
Gradually increase the number of calories per pound. Most calories should come from starches and
carbohydrates, not proteins. Most high-protein diets are low in carbs and high in fat. To produce large
strong muscles, you must eat more carbohydrates. 60%-80% of daily calories should come from
starches (corn, potatoes, beans, peas, nuts, pasta, breads), 5%-10% should come from simple
carbohydrates (sweets and desserts), 10%-15% should come from proteins (milk, meats, eggs, soy
beans, nuts), and 5%-20% from fats (animal or vegetable cooking oils, olive oil, butter). Still, protein
must not be neglected. Not enough protein will keep muscles from repairing the damage from weight
training, and building new muscle fibers. You need 1-1.5 grams of protein per pound of body weight,
mostly from animal sources so that you get all the BCAA amino acids you need.
NUTRITIONAL SUPPLEMENTS
(1) Whey Protein
(2) CB-1 Weight Gainer-stimulates the appetite and delays the feeling of fullness so you can eat
more at each meal. One study showed that an average of 2.1 lbs. per week were gained while
on CB-1. Avg. retail price: $49.98
(3) Creatine
SPECIFIC DIET FOR FOOTBALL (per day)
6 fresh fruits
4 cups pasta
8 oz. fruit juice
4 raw or steamed vegetables
4 servings of potatoes
3 6” pancakes
3 cups brown rice
2 desserts
2 oz. nuts
whole wheat cereal (Quaker Oats)
2 cups skim milk
1 oz. low fat cheese
1 cup low fat cottage cheeses
4 oz. meat