What kind of food should I eat to gain muscle mass?

I’m quite skinny, and would like to gain muscle mass in my arms, stomach and chest. What types of food would you suggest to eat for this, and also, what types of weights should I lift and what would be a good work out?

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  1. Eating to Gain Mass

    This is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don’t get enough of it to build muscle.

    Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

    The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

    High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

    To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.

    You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

    High Protein Foods
    Whey protein
    Egg whites
    Chicken breasts
    Turkey Breasts
    Lean Beef
    Fish (tuna, salmon)
    Protein bar
    Soy protein Isolate

    High Carbohydrate Food
    Potatoes (baked, fries, hash browns)
    Sweet Potatoes, yams
    Oatmeal, cream of wheat, cream of rice rice
    Any green leafy vegetable
    All cereals (hot or cold)

    Healthy Fats
    Olive oil
    Sunflower oil
    Safflower oil
    Flaxseed oil

    Sample Mass Diet

    It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:

    8am — Meal 1
    Myoplex, 1 tsp flaxseed oil
    432 calories, 42g of protein, 25g of carbs, 14g of fat

    11pm — Meal 2
    4 Whole Eggs w/ 1 cup of hash browns
    440 calories, 28g of protein, 36g of carbs, 20g of fat

    2pm — Meal 3
    6 oz. chicken breast with 1/2 cup of rice
    319 calories, 50g of protein, 23g of carbs, 7g of fat

    5pm — Meal 4
    4 whole eggs in a flour tortilla w/salsa
    367 calories, 24g of protein, 17g of carbs, 20g of fat

    8pm — Meal 5
    Myoplex, 1tsp flaxseed oil
    432 calories, 42g of protein, 25g of carbs, 14g of fat

    8pm — Meal 6
    6 oz grilled tuna with large baked potato, 1 cup of veggies
    450 calories, 48g of protein, 56g of carbs, 6g of fat


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