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How to Gain Pounds the Healthy and Right Way
3 Rules for Gaining Size:

Train Hard

Eat Well

Supplement Wisely

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Christina’s Guild for Successful
How to Gain Pounds
MASS
The Best Carbs For Bigger
More Weight gaining Tips

Too Slim?

This nutritional plan packs on muscle, not fat, with the right kinds of foods, plus creatine monohydrate, carbohydrate/protein drinks and weight-gain powers.
If you’re lean and lanky, gaining weight can be just as challenging as losing weight is for someone who’s paunchy and pudgy. But take heart. Gaining the right kind of weight (muscle, not fat), is mostly a matter of proper nutrition and a c consistent strength-training program. Strength training develops contoured muscle where you want it, while the right nutrition supplies the calories and nutrients required to build that muscle. Gaining weight, however, does not mean filling up on goodies. Such an approach is unhealthy, since it overloads the body with fat. And that opens the door to obesity, clogged arteries, heart disease, cancer and other life-shortening illnesses, not to mention what it can do to your skin. Is there a healthy way to gain weight? You bet.

High-Calorie, High-Carbohydrate Nutrition.

To manufacture a pound of muscle, add 2,500 calories a week to your diet (provided that you’re strength training consistently). Carbohydrates - whole grains, potatoes, yams, rice, breads, dry fruit, vegetables and pasta – are the best source of those calories. Carbohydrates provide cellular energy and help to fuel growth processes. Ideally, you should increase your calories by 500 to 1,000 a day. But do this gradually, so you don’t put on fat. Start by introducing only 300 to 350 calories a day for a week or two. Then, increase to 500 extra calories a day. As long as you’re not gaining fat, start introducing 1,000 extra calories into your diet daily. Most of these additional calories should come from carbohydrates. To be really exact, one good strategy is to match your carbohydrate intake to your weight. To build muscle, take in about 8 gm. Of carbohydrate per kilogram of body weight per day. (one kilogram equals 2.2 pounds). Let’s say you weigh 135 pounds (61kg): 61 kg x 8 = 488 gm. of carbs a day. Another strategy uses percentage of total calories. In a diet that’s below 4,000 calories a day, 70 percent of those calories should come from carbohydrates to help build muscle. This amount of carbohydrates supplies the greater reservoir of workout energy for strength training. The harder you work out, the more muscle and power you can build. Click here for more information on Carbohydrates

Protein and Muscle-Building

Protein is directly involved in forming new muscle. Good sources of protein include chicken, turkey, fish, lean red meat, low-fat dairy products, legumes and soy products. With regular strength training, you need extra protein – above the RDA levels – to support muscle growth. Most people consume more than the RDA in protein anyway, so you might already be eating enough of this important nutrient. The recommended intake, based on the latest research is 1.6 gm. Of protein per kg. Of body weight a day. Here’s how you’d figure that requirement if you weighed 135 pounds (61 kg): 1.6 gm of protein x 61 kg = 97.6 gm of protein a day. Click here for more information on protein

The Right Balance of Fat

Once you’re determined your carbohydrate and protein needs, all the leftover calories (less than 30 percent of total calories) can come from fat. To keep your heart in good shape, select "healthy" fats, such as vegetable oils, and monounsaturated fats, such as olive, canola and peanut oils. Minimize your intake of saturated fats, which are found in products made from whole milk or cream, and in tropical oils. Instead, choose low-fat or skim-milk products, which are much lower in saturated fat. Avoid tropical oils too, such as coconut, palm kernel and palm oils, and cocoa fat (chocolate). Commercial baked goods and other processed foods tend to contain tropical oils as well. These fats or useless for muscle growth and tend to fill you up.

Proper Hydration

If you’re strength training to gain weight, you must take in adequate water, since it’s involved in nearly every metabolic process. Drink 2 cups of water two hours before exercise, and sip 4 to 8 ounces of water. On average, you need at least 8 to 10 eight-ounce glasses of water every day – even more to replace the fluid you lose during exercise. See Water Intake for more information on water.

Weight-Gain Supplements

There are three in particular you can use to pack on muscle. They are all natural and backed up by scientific research.Creatine monohydrate: A non-vitamin nutrient manufactured by the body, creatine is available in supplemental form as creatine monohydrate. It is taken up by the muscles and turned into an energy-producing compound called creatine phosphate. With your muscles well-saturated with creatine, you can work out longer and harder – effort that translates into muscle and strength gains. In fact, several creatine supplementation studies have shown increases in body mass averaging two to four pounds in one week (some of which was water). The recommended dosage for creatine is 4 to 5 five gm doses a day (about 1 teaspoon) for five days. From there, 5 gm a day, works well as a maintenance dosage. Creatine should be taken with carbohydrates to enhance its uptake by the muscle. Research

Carbohydrate
Protein
sports drinks:

Immediately taken after your workout, liquids supplement containing carbohydrates and protein can jump-start the muscle-building process. Here’s how: Exercise, of course, is the initial stimulus. You challenge your muscles by working out, and they respond with growth. But for muscle -building to take place, muscles need protein and carbohydrates in combination to create the right hormonal climate (increased levels of insulin and growth hormone). Research with strength trainers has shown that protein and carbohydrates do indeed trigger the release of these hormones, especially right after exercise.

Weight-gain
powders:

These supplements contain various combination of carbohydrates, protein, amino acids, vitamins, minerals and other ingredients. In 1996, researchers put two weigh gain powders to the test, using 28 strength-trained men. One of the powders contained mostly protein and carbohydrates, along with two minerals that have been promoted as muscle builders: chromium picolinate and boron. The other weight-gain powder was formulated with protein and carbohydrates too, but it containing creatine, along with amino acids taurine and L-glutamine. The control supplement used was maltodextrin, a carbohydrate derived from corn. Of the three weight powders, the one containing creatine and amino acids taurine and glutamine produced the most significant muscular gains. While more tests are needed to confirm these findings, carbohydrates, with protein (weight-gain powders contain both) with added creatine, taurine and glutamine, taken at the proper times are important supplements to a muscle building diet. I have found that better results has been shown with added your own combination of these three ingredients than that of protein -powders that contain these ingredients). When purchasing a weight gainer, check the protein and carbohydrate contents. Do not pay for high carbohydrates. I consider high carbohydrates as that of 7 or more times to the amount of protein. Carbohydrates can come easy by add your own juice or fruits.

What to Expect

How much can you expect to gain in a year? If you’re an unexercised young man just beginning a strength-training program, you can gain about three pounds of muscle a month, especially if you keep your calories high, according to researchers. This tapers off after about three months, although gains of 18 pounds of muscle a year are possible. If you’re a woman, your gains will be smaller – about 50 to 75 percent of a man’s. Well-trained exercise typically experiences smaller gains, too. Gradually increasing carbohydrate calories keeps the muscle-gaining process in motion. It’s best not to hope for fast gains in muscle weight. The slower your weight gains the better. A slow gain indicates you’re putting on muscle, not far. That means your shape, as well as your health, is changing for the better.

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Creatine Monohydrate

Creatine: aids in reducing intracellular acidity caused by lactic acid buildup often resulting in reduced and delayed muscular fatigue. Creatine is also an immediate source of energy for high intensity exercise. Creatine is known for is it’s fast increase in muscle size by its cell volumizing effects. What this means is that Creatine is absorbed into the muscle cell, it draws additional water, and blood into the cells-causing larger muscles and an increased "pump: during workouts and for hours afterwards. This will not only increase the looks of the muscle, but also provides important nutrients, which allow faster recovery between sets and help you pack on the muscle pounds. First time users or if you stop using Creatine for more than 30 days will need to load up. Taking 1-heaping teaspoon of Creatine 4-6 times a day for the first 5 days.

Why is Creatine loading necessary? It usually takes about 50-100 grams of Creatine in the muscle before you start seeing results. When you load up you will start seeing the results within days whereas weeks if you just start taking 1 serving a day. After the loading phase, 1-2 serving is needed for maintaining. I usually suggest 1 serving everyday with 1 extra serving on workout days. But what most people will have to keep in mind is that the amounts of serving needed may vary. Weight and size play an important part on how much you need. If you are of large muscle size, you may needed to increase the number of serving per day.

What is the best way to mix Creatine? There are many ways and different directions to take Creatine. Because Creatine works with carbohydrates and calories always mix Creatine with fruit juice (for best results add 8oz. of juice to 8oz. of water). Because Creatine is very unstable, do not pre-mix or take with large meals or fat. Creatine is a pharmaceutical grade product it does not have to be digest. When taken on an empty stomach you will get the best absorption. When taken with something that has to be digest (such as fatty foods} the Creatine can became unstable by the stomach’s enzymes. Results can be slower and less absorption. Since most protein powder are pre-digest, you can add creatine to a protein powder mixed with juice.

When is the best time to take Creatine? I have found that the best way for the best results is to take 15-30 minutes before workouts or intense activity or 15-30 minutes before or after a meal. Note: for best results increase water and carbohydrates intake. Note: Creatine is not recommended for those who are overweight, excess bodyfat. Women use with caution, may cause water retention.

Vanadyl Sulfate

is a trace mineral, which stimulates glucose uptake similar to the effect produced like the anabolic hormone " insulin" and shuttle nutrients into muscle cells at a faster rate. Whereas Creatine allows faster production of energy and water into the cells, Vanadyl helps increase the amount of glycogen (your body’s stored form of glucose) that is being pushed into muscle cells. When Vanadyl Sulfate is use in combination with Creatine, the results will be a bigger, fuller, with a more "pumped" when with Creatine alone.

Dosage for Vanadyl can vary on muscle size, weight, and calories intake. I recommend for those who weight between 120-180Ibs. 1) 7-10 mg. right before each of 3 meals. For bodyweight of 180-250 Ibs. 2) 7-10 mg. right before each of 3 meals.

Always take with carbohydrates. Never take without food. Do not use if you have a history of low blood sugar.

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Protein

The Best Carbs For Bigger MASS

Without protein (which the body breaks down into amino acids), you can’t build muscle. Creatine and Vanadyl can shuttle amino acids into muscle cells which support muscle growth and recovery, increasing your protein intake will give you maximum results when taking Creatine and Vanadyl. I recommend between 1 – 1.5 grams of quality lean protein per pound of bodyweight each day. For example, if you weigh 200 pounds; you need to consume 200-300 grams of protein a day. If you eat 4 meals a day, that will be 50-75 grams of protein with each meal. You are looking at 3) 4oz. Chicken Breast or 8oz. Tuna or 15 egg whites with each of your 4 meals. It can be extremely impractical to consume large quantities of protein from whole-food sources-at least half of your protein intake each day should come from a protein supplement. Protein supplements are also usually cheaper than meals, chicken or tuna. The best protein supplement is the one you enjoy drinking and agrees with the stomach. Most athletes pick an Ion-exchange whey protein because it mixes well in water. If your protein powder contains 20 grams or less of carbohydrate mix with half water and half fruit juice, otherwise mix with water. Protein mixed with milk has a tendency to create gas and bloating, which will leave you full.

Carbohydrates are the body’s preferred source of fuel. But the type of carbs affect your muscle growth. Find out the right way and the wrong way to carb up. Most athletes recognize the importance of carbohydrates. There are significant differences, however, in the speed at which various carbs are assimilated. The timing of carbohydrates consumption is also an important factor for maximizing muscle gains. To get the most from your diet, you need to regulate your food intake so that your muscles get the carbs they require when they need them most. You also have to avoid carbohydrates when they are counterproductive. Here’s how proper choice and timing of carbohydrate foods and supplements can help you to get more from your workouts.

Not All Carbs Are Alike

It was once believed that all simple sugars were digested and assimilated rapidly by the body. Complex carbohydrates, on the other hand, were thought to assimilate more slowly. Research has shown that this concept is too simplistic. While the time it takes for particular foods to be absorbed does vary, the complexity of the sugar is only partially responsible. Fiber content and other factors are also involved. This has led to the creation of the glycemic index, which measures the speed of a food’s assimilation compared to glucose. The glycemic index can be of great value to athletes. Since foods with a lower glycemic index are assimilated at a slower rate, they can provide a steadier supply of energy than higher-glycemic index foods, which are more likely to provide the "sugar rush" and "sugar down" associated with sweets. Low index foods can also result in higher levels of muscle glycogen (the stored form of glucose) and less fat accumulation. Of course, everyone has cravings for sweets once in a while. Just try to make these splurges the exception and not the rule.

Daily Carb Requirements

The quantity of carbohydrates you eat should be relatively constant from day to day. Depending on your exercise intensity and the speed of your metabolism, 2 to 3 gm. of carbs per pound of body weight should permit full restoration of your glycogen stores without an accumulation of body fat. Endurance athletes and strength athletes on high volume training regiments often need more than this amount. Also, be sure to spread out your carbohydrate consumption. The best way to maintain a relatively constant blood-sugar level is to eat carbs throughout the day. Because the body has a significant storage capacity for glucose in its glycogen stores, this is not as important as the regular consumption of protein. Still, you should not avoid carbs during the day and then stuff yourself at dinner.

Timing Your Carb Intake

Sometimes, athletes believe that they need to eat before a workout to have enough energy to perform at their best; however, pre-workout meals can actually hinder your progress. A study by James Cappon, M.D., at Harbor-UCLA Medical Center found that eating a meal with high levels of carbohydrate or fat before a workout substantially reduced post-exercise growth-hormone secretion. Following an overnight fast, 11 young adults drank a liquid meal or a placebo and then performed high-intensity exercise. The carbohydrate drink reduced growth-hormone levels by 24%, while the fat meal caused a 54% drop. Another reason to avoid carbohydrates before your workout is to maximize the amount of energy taken from your fat stores. A study by Jeffrey Horowitz at the University of Texas at Austin compared the contribution of various energy sources after a fast, a glucose meal or a fructose meal. After 20 to 30 minutes of exercise, the researchers found that 44% of total energy expenditure came from fat when the athletes fasted; 47% came from glycogen. Yet when glucose was consumed, fat use dropped to 22% of total energy and glycogen use jumped to 58%. With the fructose meal, glycogen use remained at 58% but relatively more fat (30%) was burned due to the lower availability of blood sugar. Unlike glucose and glycogen, the burning of fat does not produce lactic acid. Therefore, you want to burn as much fat as possible during your workout while minimizing the utilization of carbohydrates. This permits the greatest exercise intensity and growth stimulation before lactic acid levels rise to the point that exercise must cease. Ideally, your last meal should be at least three or four hours before your workout.It is far better to eat right after your workout and again one to two hours later. This technique produces the most rapid glycogen storage along with beneficial increases in insulin and growth hormone when you need them most. Researchers at the University of Texas at Austin measured the hormonal responses of nine male weight lifters to four different post-workout meals: a carb meal, a protein meal, a carb-and protein meal and a placebo. The meals were given immediately after their workouts and again in two hours. While the carb meal and protein meal each stimulated a rise in insulin levels, the greatest increase occurred when carbs and protein were eaten together. (Total food intake was kept constant). This mixed meal also produced the greatest growth-hormone levels five to six hours after exercise. Another reason to eat two meals after your workout is to decrease muscle-protein breakdown. Researchers at McMaster University in Ontario, Canada, gave two groups of strength athletes a standardized diet that included two carb drinks, each containing 1 gm of glucose per kilogram of body weight. The only difference was that one group consumed a drink immediately after their workouts and again one hour later, while the second group drank both drinks with their breakfasts and had non-caloric placebos after their workouts. Even though total daily energy and protein consumption was the same for both groups, the post-workout carb group had 30% more protein synthesis and an equivalent drop in urinary nitrogen excretion. The net result was a more anabolic level of nitrogen and a more positive whole-body protein balance. To stimulate the greatest responses to exercise, eat 0.5 gm of carbohydrates and 0.25 gm. of protein per pound of body weight after your workouts. Repeat this meal one to two hours later. Your carbohydrate intake should be predominantly lower-glycemic-index carbs, although some simple sugars can be included after your workout for quick energy boost.

	Carb Glossary
Complex carbohydrates	Carbohydrates with a relatively complex molecular structure. Known also as polysaccharides. Bread, rice and pasta are primarily complex carbohydrates.
Glycemic index	A measure of the speed at which a carbohydrate is assimilated. The rapidness of assimilation is determined by the structure of the carbohydrate as well as its fiber content.
Glucose	A simple sugar that forms the basis for the glycemic index. All carbohydrates are eventually converted to glucose by the body. Also know as blood sugar.
Glycogen	A molecule that contains glucose and water. It is the primary way that carbs are stored in skeletal muscle and the liver.
Maltodextrin	A complex carbohydrate that is commercially manufactured by the enzymatic treatment of corn.
Simple sugar	Carbohydrates with a relatively simple molecular structure. Known also as monosaccharides and disaccharides. Fruits and table sugar are examples of simple sugars. Click here for more information on Sugars

Carbohydrates Supplements

In today’s busy world, it is difficult for many athletes to find the time to eat two post-workout meals. This is particularly true if they train in the morning before work or try to squeeze in their training during their lunch breaks. While there is usually time to fit in one meal, the second meal can be problematic. Yet, as we have seen, the second meal has significant benefits. When you get into this bind, you may find that carbohydrate supplements on the market. Most of these products are made from maltodextrin, a glucose polymer with a moderate glycemic index that is produced from corn. Some supplements contain fructose as well, which has a glycemic index even lower than that of maltodextrin. A few also add vitamins, minerals and other nutrients to enhance carbohydrate metabolism. Because maltodextrin has virtually no taste, some of these products add fruit flavorings to make them more palatable. And, if you are combining them with a flavored protein powder or fruit juice, the neutral taste of these carb powders is actually an advantage, as it allows the other flavors to predominate. Another advantage is that they mix instantly without a blender. Carb supplements give you the energy you need without putting your insulin level on a big roller-coaster ride. A half-cup of these powders provides approximately 64 gm of carbs and 226 calories, making it a convenient way to get enough carbs to replenish your glycogen stores. When combined with a protein source, they can also produce a hormonal and nitrogen environment that is conducive to maximum muscle growth. If you have the time to prepare and eat a baked potato, pasta or rice, however, you can get an equivalent amount of carbohydrates from these foods. It’s all a matter of convenience.

Carb Up for Maximum Gains

Scientific studies have shown that carbs are essential for peck energy production and muscle growth. You need to watch the timing of your carb intake, avoiding pre-workout meals and eating two post-workout meals within two hours of the end of your training session. Pure carb supplements can make it more convenient to consume the right time. So give your body the fuel source it really wants. The end result could be a boost in your muscle mass and strength. Click here for more information on Carbohydrates


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