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Fresh, Fit and Healthy Fitness  

Beef It Up!

Gaining Weight & Mass the Right Way

By Tom Bonanti


Beef It Up!Putting on weight is not a hard task. Bacon and sausage for breakfast, cheeseburgers and fries for lunch, cocktails and munchies in the evening followed by a carbohydrate-rich late supper and there you have it. The trouble is, most guys who go to the gym want to gain size – more muscle mass – without turning into a big fat whale.

If you want to pack on some quality beef, you’ve got to eat, but you have to pay attention to what you eat. To pack it on in a way that builds muscle, follow these steps. Leave it to Mark Magazine to help you create that sexy muscle beast.

To add lean muscle to a slim build, you’ve got to count calories. Try eating about 25 calories daily for every pound of your body weight. If you weigh 150 lbs, for instance, you should eat 3,750 calories a day to put on about 10 lbs. Once you’ve gained your weight, reformulate the necessary calories per day and readjust to put on another few pounds until you’ve reached your desired weight goal.

But be cautioned. Always check with your doctor before beginning a weight-gain or loss program. Make sure to beef up your workouts and do your cardio regularly as you increase your eating. You want to gain muscle, not fat! Consult a personal trainer and run your goals and workout strategies by a professional to perfect your program. Try to spread your eating throughout the day – eat several smaller meals more frequently. Up your daily protein intake to .8 grams of protein per pound of body weight. Try to maintain a 3-2-1 ratio of carbs, protein and unsaturated fats with every meal.

Putting on quality mass means eating more calories than you’re used to on a daily basis. Face it, there are just so many cans of tuna and chicken breasts that you can choke down in a day. Try some healthy shortcuts. Protein drinks and bars are excellent, just remember your body can only process up to 30-35 grams of protein in one sitting. Peanut butter and bananas are marvelous, calorie dense, nutrient rich foods which will provide you a quick energy fix. Low fat cream cheese, yogurt and milk are rich in calcium and your muscles need this mineral for heavy duty workouts. Beware of low-fat cookies, muffins and snacks; they’re loaded with empty carbs and preservatives. Fresh fruit is always best and a great source of fiber, but fruit juices can also help if you need a little energy boost or a few extra calories.
Fresh Fit and Healthy
Remember the mental aspect of putting on mass or losing fat. Often guys who grew up fat will always see themselves as over-weight, never trim enough, no matter what. Skinny guys will never be big enough – according to them. Your body is a work of art, far from perfect, but a miracle waiting to happen if you feed it, work it, rest it and respect it properly. For more questions regarding muscle mass, or any other questions about fitness, contact Trainer- TomB@aol.com