How many of you know that eating and putting in fat go together for most of us. We know it very well. But there are ways that you can avail of, like putting in lean mass and not getting fat. Today I came across an article about it. I am posting it for you. Here it goes.
1. Double It Up
If you aren't growing, the solution is simple - get in more calories. What's the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you're having one chicken breast for dinner, from now on, make that two.
Toasting a slice of bread for breakfast? Double that as well. This takes all the thinking out of it for you. Whenever possible just aim to eat twice as much as you normally would to double your calorie intake. Since you have to prepare the food anyway, it's not really any extra effort to prepare twice as much.
2. Focus On Food Timing
Next, don't let yourself be distracted during the day. You have to eat and eat frequently - once every 2-3 hours would be your best bet if you really struggle to get those calories in.
If you find you forget to eat when it's time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don't ever let your body turn to present body mass as fuel or you'll be digging yourself out of a hole.
3. Find Big Eating Equipment
Another sneaky trick I have many of the guys in my program do is just purchase bigger plates. Just like many diet books will tell you to cut the size of your plate in half to consume fewer calories, for building muscle you want to do the exact opposite. Once you have that bigger plate, make sure you fill it - FULL. It will take less mental effort to clean one large plateful of food compared to two whole smaller plates of food.
4. Don't Skimp On Post-Workout Nutrition
Next, you also must be absolutely sure you're eating good food immediately after your workout. If you let yourself suffer at this point, you're not maximizing the true potential of the effects of that workout.
The body is in a state where it will literally suck up any calories you supply it immediately following a workout, so failing to give it a huge dose of carbs and protein shorts the recovery process.
If there is one time you want to slam back a higher calorie shake, this will be it.
Also, if you're someone who can only train in the morning, don't think this means you can get away without eating beforehand. It doesn't. Just like everyone else you must fuel the body before the coming workout. If you cannot tolerate a full food meal, then you should instead use a liquid shake to get the calories in.
5. Find Calorie Dense Foods
For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it's going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle.
Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results. Avoid eating foods such as whole vegetables (blend them into sauces or drink V8 juice for nutrition), bowls of cooked oatmeal, popcorn, and low calorie soups. These have too much volume and will fill you up quickly.
6. Track, Track, Track Now, since you are going to be taking an aggressive approach to your diet and getting those calories up there, you also need to be tracking. You don't want to wind up a fatty and the best way to prevent this is by monitoring how many calories you're taking in daily. If you're pushing the limits too far, you're going to start gaining body fat.
If you see this happening, then all it takes is for you to cut back on your calorie intake by about 200 calories a day or 10% and fat gain should stop.
If you aren't tracking, you never know how many calories you're taking in daily and if you do start gaining fat, you don't know how much to cut. Most guys who start gaining body fat really reduce back on their calorie intake, which is a huge mistake because then they stop building muscle as well.
There has to be a very careful balance. Go too low and you won't gain muscle. Go too high and you'll start getting fat. Once you've found the sweet spot you'll know because you'll be getting bigger and may even appear to be leaner as well.
7. Consider Some Cardio
Finally, you may also wish to consider adding a bit of cardio to your program. Don't make the mistake most guys make though and think you can do cardio every day and prevent fat gain whatsoever. Too much cardio training will limit muscle building as well, so it has to be done at moderate levels.
What cardio can help to do is boost your appetite, increase your recovery rate (if kept to lower intensity levels), and get the metabolism running a little faster.
When my diet is perfect I only need a 10 minute warm up on the treadmill and 20 minute cool down after my weights to squeeze out any last drip of glycogen. I walk at around 4.0 mph and a 8.0-12.0 grade which prevents you from getting a double chin and won't put the breaks on your muscle gains. Anything more and you may be consuming too many calories.
Conclusion
Gaining weight is not an excuse to get fat and schedule daily visits to all-you-can buffets. I suggest you begin implementing one principle each week and watch your body stack on more muscle to your frame each week.
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Anthony Ellis-left-3 months transformation speaks about the potential.