About 9 weeks ago I read a bodybuilding tip about having 2 breakfasts – so I applied it just to experiment. I started drinking a high protein shake first thing in the morning, head off to the gym for my workout (which lasts about 70 mins), then have my second breakfast when I get home [...]
Let’s perform some basic mathematics, which many people just can’t get.
Each day is composed of 24 hours. If you’re training according to a program I suggested, then you train for an hour a day, for a few times each week. This means that you spend a lot of time not training.
During the downtime, [...]
A calorie is a calorie is a calorie. Right? Wrong.
If weight was purely a function of calories then it would be true that 2000 calories of cake would have the same effect as 2000 calories from green vegetables.
Eating 2000 calories of veggies would provide a full feeling that will provide you long-lasting energy all day. [...]
Here’s another issue we usually get a lot of conflicting advice about: Post Workout Nutrition. Sure, a lot of research had already established that we really lose a lot of essential nutrients during exercise, and the sooner we replace them after workout the better. But is it really imperative for our post workout meal to be in liquid form? Or is this just another one of those hypes that protein supplement companies are using to get us to buy their products all the time? And what about this talk about having to wait a specific amount of time after your workout before you take your post workout meal?
Tom Venuto, author of Burn The Fat Feed the Muscle, provides some helpful answers.
As “gimmicky” as eating from every color in the rainbow may sound at first, there is some very legitimate and scientific evidence that this is a great idea. Each various food color is indicative of the phytonutrients and other healthful nutritional compounds found within these foods. According to the textbook Sports & Exercise Nutrition by Katch, Katch & McArdle), over 4000 phytochemicals have been identified, and 150 of them have been studied in detail.
In a previous post, I have listed the top food choices that are best for healthy weight gain and muscle mass building. A few of you got concerned when you saw that some of your favorite foods are not on the list and wrote to me voicing out your concerns.
Obviously I wasn’t recommending that you eat those foods on the list and those foods alone. Not all foods not mentioned on the list are automatically “bad” and should be avoided. So to address the confusion, here are a partial list of foods you really are better off not eating.
This is not an exhaustive list, but I’m sure you’ll be able to get the general idea and soon you’ll be able to distinguish bad food choices from good ones.
The basic guideline is for you to avoid foods that are:
* low in nutrients, vitamins and minerals.
* highly processed – contains a lot of artificial flavorings, colorings, additives, preservatives and ingredients you can’t spell or pronounce easily
* loaded with simple carbohydrate, and refined sugars
* very high in saturated and trans fats
Calories are not created equal. Calories from fats is different from the calories you get from proteins or carbohydrates. So even if you are trying hard to gain weight, don’t resort to fatty, unhealthy foods just to achieve your daily calorie needs. You may be able to build muscle by eating Hamburgers, Ice Cream and Pizzas all day long but you may also die a lot earlier because of all the toxins you’ll be dumping on your body.
Foods that are ideal for healthy weight gain are those that have a high nutrient density (more nutrients per calorie) AND a high energy density (more calories per gram). So don’t just go for high fat foods in an effort to gain weight fast, because what you’ll end up doing is just gain fat, not lean muscle mass.
Here are the best choices of food for weight gain. If you consume these and couple it with a effective weight training program, you will surely build muscle fast:
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