Weight Gain Diet – A Must For Lean Muscles

You need a weight gaining diet plan simply because you want to gain weight by adding muscle mass. You do not want to gain any other type of weight. You need to eat correct and train properly to build quality muscles.

Emerging research shows that it is possible to manipulate body’s hormones levels by making adjustments in your diet and supplement regimen. That way you can fine-tune your gains to make sure that they are mostly lean muscle mass rather than a combination of muscle and too much fat.

The actual lean mass gain varies among people due to factors as genetics, body structure and how hard you are training your muscles. Those who possess a combination of naturally high androgen, or testosterone, levels and a high percentage of fast-twitch muscle fibres would make very rapid initial gains, but those who are not blessed with such a genetic head start however can make impressive gains by eating properly and training hard.
You make your best muscle gains when you first begin training because your body is not used to it and responds rapidly to the added stress of exercise. As time pass, adding muscle mass each year becomes increasingly difficult regardless of genetic built up.

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Suggested Weight Gain Diet Plan

Meal 1
1 cup orange juice
1 cup oatmeal
1 cup milk
4 scrambled eggs
2 slices whole-grain toast with butter (no margarine; avoid transfats)

Meal 2
8-ounce hamburger
1 large baked potato
Tossed salad with dressing
1 cup milk
Fresh fruit

Meal 3
Weight-gain drink or meal replacement with a banana mixed in nonfat milk

Meal 4
8 ounces cottage cheese with fruit
1 cup yogurt

Meal 5
6 ounces tuna
1 piece fruit
1 slice whole-grain bread

Meal 6
8 ounces chicken
2 cups brown rice
2 slices whole-grain bread
1 cup broccoli or other vegetable
Tossed salad
Fresh fruit
1 cup milk with added protein powder

What to Eat when you want to build up lean muscles -
Whatever be your genetic predispositions, you will need a residual energy balance to increase your muscle mass. That simply means you should eat more food than you burn to maintain your body. The effect is so potent that eating an unusual amount of food alone can add lean mass even without exercise.

When you overeat but do not do any exercise, you will still notice some positive changes in the form of added lean muscle mass. These gains are the result of the body’s adjustments to the sudden increase in levels of food. The body respond to increased level of food intake by increasing the levels of anabolic hormones, including growth hormone, testosterone, insulin and insulin like growth factor 1 (IGF-1), which led to building more lean muscles.

Eating high amount calories also blunted the levels of the primary catabolic hormone in the body, cortisol. High levels of cortisol promote the catabolism, or breakdown, of muscle. Cortisol is secreted primarily under high-stress conditions; so its designated as stress hormone.

But the stress conditions that promote cortisol release more often involve an energy-deficit condition, such as a lack of sufficient calories or carbs. So with overeating itself you are boosting your body’s anabolic process.
With this we are not suggesting that you overeat but do not do exercises to gain muscle size but we are trying to tell that you have to increase your calories because it promotes the secretion of anabolic hormones that will work in tandem with exercise to produce lean mass.
An important consideration in any hulking plan is protein. While it’s true that providing additional calories in the form of carbohydrates has a protein-sparing action in muscle, maintaining a high level of amino acids from food-protein sources promotes a positive nitrogen balance that puts you in the stage for muscular gains through increased muscle protein synthesis reactions in muscle.

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