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How to Build Mass-Top 5 Foods for Building Mass

“You gotta eat big to get big!” That’s what they all say, every pro from Lee Haney to Ronnie Coleman. But what exactly does that mean? Measuring out serving sizes by the pound? Pulling visit it up to the nearest drive-through fast-food joint and ordering one of everything?
Not exactly. Eating “big” refers to eating a lot, yes, but of the right type of food, optimized by being split into meals eaten over the course of the day. You should aim for six meals per day, each one giving you 30-45 grams (g) of protein, for a total of at least one gram of protein per pound of bodyweight per day. You also need plenty of carbohydrates to boost your training drive and your ability to recover from the hard work in the gym.
Next, you need to stock your meal plan with the best foods for getting big. The following list gives you 5 you can grow on–include them as frequently as you can in your mass-gaining nutrition program.
1 Salmon Six ounces of salmon provide 34 g of muscle-building protein and, just as important, 4 g of omega-3 fatty acids, the healthy fats that reduce muscle inflammation to encourage muscle repair and help control cortisol. (As cortisol levels fall, testosterone levels generally rise, promoting mass gains.) Consuming a diet rich in omega-3 fats the sims freeplay hack cheats tool also helps push the majority of glucose you consume into your muscles instead of into bodyfat stores.
2 Lean beef A lot of hardgainers mistakenly ditch dietary fat, thinking it will add bodyfat. But, as with the omega-3s in fish, the saturated fat in beef actually promotes growth. Consuming too little saturated fat in your diet compromises testosterone and insulinlike growth factor (IGF) levels, hormones that encourage growth. Beef is also a source of cholesterol, the main ingredient that helps the body make its own testosterone. Of course, beef is also a good source of creatine, B vitamins and zinc.
Leaner cuts of beef are the best option, as fattier cuts may provide more calories and saturated fat than even hardgaining bodybuilders need in a serving.
3 Eggs There are many different ways that nutritionists “score” protein foods for their ability to induce growth. Eggs are at the top of nearly every list because they are extremely easy to absorb–the body can easily break down the food into amino acids, the building blocks of muscle. Whole eggs are also rich in healthy fats, saturated fats and lecithin, all of which are great for helping to build muscle mass. Egg yolks may not be ideal when in cutting mode, but for offseason size gains, don’t shy away from the yellow stuff.
4 Whole milk If you are a true hardgainer and you’re trying to get big, don’t drink skim or low-fat milk! Those are for dieters. Sixteen ounces of whole milk fifa 16 hack tool provide 16 g of protein and 16 g of fat. The fat in milk tends to be made up of shorter chains than the fats found in other foods. Short-chain fats are slightly anabolic, helping prevent muscle breakdown, and they are a little less likely to be stored as bodyfat than many other types of dietary fat.
The fat in milk also helps the body absorb vitamin D, which recently has been found to reduce the risk of cancer. It’s no accident that bodybuilders in the ’60s and ’70s–guys such as Arnold and Franco, true mass monsters by any standard–drank a lot of whole milk.
5 Apple juice The irony of hitting the gym like a maniac is that it tears your muscles apart. You reap the benefits later, when your body rebuilds itself, bigger than before. Drinking 12-16 ounces of apple juice before you work out provides 45-60 g of carbs and gives you a quick burst of energy (due to the glucose) that is also long lasting (thanks to the fructose). This helps put a lid on cortisol production, ultimately minimizing damage to muscle fibers, while encouraging greater training volume.
Getting huge is not just about consuming all the calories you can for growth. It’s about consuming the right calories for growth. Every bodybuilder knows the importance of consuming protein for building muscle mass, but many don’t take into account the importance of carbs, fat and foods that influence the proper anabolic environment.
The foods in this list come from all corners of the nutrient world. By building your nutrition program around these 5 superior mass builders, you can make better gains in your quest for quality size.

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