5 Tips For Packing Mass

Discussion in 'Health and Fitness' started by Espi, Jul 1, 2006.

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  1. Espi

    Espi Master Don Juan

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    My friend Wedge gave me his permission to post his mass-packing tips on this forum...figure they'd be helpful.


    # 1
    Eat 5-6 Times Per Day


    What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.

    Get rid of the mentality that powerlifters can optimize their performance on three meals per day; it's scientifically impossible. Eating 5-6 times per day will also keep your blood sugar levels stabilized and your metabolism elevated. Eating several times per day instead of the "Big 3" that most are used to will provide your body with a constant supply of nutrients that you need to recover from your hard workouts. This will cause you to increase your lean tissue, while reducing your body fat percentage. Our goal here is to put on lean muscle mass, not take our body fat level to new heights.

    # 2
    Drink Water


    Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window.

    Just because most powerlifting events aren't out in the heat doesn't mean that proper hydration isn't important. Water plays a major role in cell volumization. This is where nutrients are pulled inside of the muscle cell causing a multitude of reactions that leads to muscle growth. Water is very important in many processes including digestion, transportation and the absorption of nutrients. So how much water should you drink on a daily basis? You should drink on average at least 1oz of water per kilogram of bodyweight.

    This is a figure that can be increased depending on many factors that affect your hydration level. This amount will start as your baseline from which you can build upon. A 220-pound (100kg) powerlifter would need to drink 100 ounces or slightly over 3 quarts of water per day as his minimum daily water intake. There are also many benefits to drinking water. They include lowering your chances for high blood pressure and kidney stones. Both of these nice little health problems can really cause havoc on your training. Try banging out some box squats when you're passing kidney stones the size of jawbreakers. It's not going to happen.

    # 3
    Sleep


    Sleep is not considered a food group, so why am I talking about it in my nutritional column? The reason why sleep is going to be discussed here is that it is essential in gaining lean mass. Your body repairs and recovers from your workout as you sleep. During this time, your muscles grow! Remember this, if you aren't sleeping you aren't growing and getting stronger. Think back to a time when you couldn't get optimal sleep either during university exam time, or another time when sleep was of the essence.

    Think back how your strength level was, or how you were actually losing size. So how much sleep do you need per day? You should be getting at least 8 full hours of sleep per day. If you can get a 1-2 hour nap per day on top of this it would be even better. Getting proper sleep is a must for muscle growth. Without it, you can kiss gains in strength and size goodbye!


    # 4
    Consume Enough Protein


    "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?

    You will put on a nice extra layer of fat around your waist, instead of gaining lean muscle tissue. When trying to put on size, you have to make sure you constantly supply your body with essential amino acids throughout the day. You should consume at least 1 gram of protein per pound of bodyweight per day. I have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size. If you just jack up your carbs and fat without supplying your body with the protein that it needs, you will end up looking like "Mr. Marshmallow" instead of a strength athlete.

    Amino acids are the building blocks that you will need to gain lean muscle tissue and to ensure that going up a weight class will be muscle, not fat. Protein helps in the recovery of your muscles from the intense training you perform as a powerlifter. As you probably already know, protein is the main nutrient responsible for increasing lean muscle tissue. You can work out all day long, but if you don't eat the right amount of protein for your specific needs and activity expenditure, you will never reach your peak in strength; that's guaranteed!

    # 5
    Maximize Your Carbohydrate Intake


    Carbohydrates…you got to love them. Yes we all know that they are definitely the tastiest of all the macronutrients, but how do we incorporate them in putting on size. Make sure that when you are trying to gain solid weight, you consume plenty carbs. Now don't think that there is only one way to do this. I have had great success with my clients using diets that include both carbs on a daily basis, and plan that restrict them for a certain number of days and then are super compensate for a specific number of days. What you need to know is that there is more than one way to get the job done.

    Now when trying to put on size with a nutritional plan where carbs are going to be consumed on a daily basis, you should consume 1.5-3 grams of carbs per pound of bodyweight per day. You must be thinking, how can I eat all that? This doesn't all have to come from food, as there are many good glucose polymer drinks available that can help you fulfill your daily requirements. One glucose polymer drink can supply 100 grams of carbohydrates in as little as 12-16oz of water. I just made this a lot easier didn't I?

    The majority of carbohydrates that you should consume when you are trying to go up a weight class should come from complex carbohydrates. These include oatmeal, whole-wheat pasta, potatoes, yams, brown rice, ancient grains including quinoa, amaranth, millet, and teff. I gave you an in depths look into these ancient grains in the last issue of PL USA. What's nice about these grains is that they provide variety in your diet and are an excellent source of complex carbohydrates.

    Let's not forget your fibrous carbs including your salads and vegetables. These are very important and should be consumed with at least 3 of your daily meals. Fiber is very important in the digestion process and eliminating toxins from the body. If you are not getting adequate amounts of fiber in your nutritional plan, it is now time to increase your daily intake. It's hard to pack on size if you have a severe case of constipation. You may laugh, but this is one of the first things that happen to someone trying to gain weight. Many individuals increase their caloric and protein intake yet; they forget to do the same with their fiber and water.
     
  2. Jester FPS

    Jester FPS Don Juan

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    5 (More) Tips For Packing Mass

    --------------------------------------------------------------------------------

    Courtesy of my friend Wedge...


    # 6
    Bump Up Your Fat Intake


    Fat is where it's at, especially if you are a strength athlete. I know you get as sick and tired as I do of all those aerobiczers telling you that you should eat 10grams of fat per day. Your fat intake is definitely associated with how strong you will be. Now don't get the wrong idea here. This doesn't mean put extra Mayo on your tuna sandwich, or a quart of gravy on your turkey breast.

    Nor does it mean to put some extra non-dairy creamer in your coffee, or load up on fatty cuts of bacon and sausage. Yes, you want to increase you saturated fat intake slightly when trying to pack on size for your new weight class, but the majority should come from your polyunsaturated and monounsaturated fats. Fats should consist of 30% of your total caloric intake. This is not written in stone, as I have had my clients on programs that were higher and lower than the above. By the way, fat has 9 calories per gram, so this will help you out with your calculations.

    Good sources of Omega 3 fats are salmon and other cuts of fatty fish. In the past, athletes and bodybuilders avoided these fatty fish. Now, they realize the benefits of these fish fats and understand how beneficial they are not only for your health, but your performance. You can get some good sources of monounsaturated fats from various nuts and avocados. With this all said and done, you now know that fat is a very important nutrient in your quest for strength and size. Without it optimized in your plan, you are giving your competition more than a "Fat Chance" of beating you on the platform.

    # 7
    Drink Milk


    Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history. Let's take a look back into the past. Paul Anderson, a man whose strength feats have gone down in history used to drink several gallons of milk per day. I read that he used to drink a gallon of milk just during his workout. If you look at the eating habits of the strongmen and powerlifters of the past, milk was a major part of their diet.

    Even the old school bodybuilders used to drink large amounts of milk. It supplies the body with an excellent source of protein. Its main source is casein protein, which is a slower released protein source than whey. It also supplies simple carbohydrates, vitamins and minerals to help round things out. Milk has different caloric rates depending on which type you consume. Powerlifters should drink 2% or whole milk, as it will supply you with valuable calories when looking to gain weight. The best time to consume milk is with your protein shake as it can really help with the taste. When trying to pack on mass, milk should definitely be part of your plan!

    # 8
    Increase Your Meat Consumption


    I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.

    I know you wish that is what I would be recommending, but your ever visibly growing waistline and your tryglyceride rating wouldn't be thanking me down the road. The types of meat that you should be consuming should include skinless chicken breasts; lean cuts of steak, extra lean ground beef, turkey, and veal and lean cuts of pork. When trying to put on size, you should consume lean red meat on a daily basis.

    At least one meal of the day should consist of red meat and the other meals can be comprised of fish and lean white meats like turkey and chicken. Make sure that the cuts are lean and you cut off any visible fat. Sorry about that, but if you consume all the fatty meats the only thing that will go up is your cholesterol level, not your performance. Lean cuts of meat should be a staple in all powerlifter's diets.

    Here you have the first part in this three part series on how to go up a weight class while making sure that the weight that you put on is lean tissue, not just another roll around your waist. After reading the first installment of this series, you are realizing that going up a weight class doesn't mean it's time to load up on your favorite junk food to help fill out your new weight limit.

    To properly gain quality weight you have to make sure that your nutritional plan is on the money, otherwise you can forget about going up a weight class while retaining your current body fat level. In part two of this series we will discuss another 8 tips to pack on size and strength for your new weight class!

    # 9
    Use A Protein Supplement


    In a time when most of us live very busy lives and are constantly are on the go, a protein supplement in the form of a meal replacement or protein shake is essential. If we take a look at one of the rules in part one of this series, it was to eat 5-6 small meals per day. Now, eating 6 solid meals of food per day for most people would be a major problem.

    One way to make this much simpler is to eat your regular breakfast, lunch and dinner and have a protein shake in between each of those meals. I just made your life a lot easier didn't I? The fact is that we need at least one gram of protein per pound of bodyweight as powerlifters, especially when we are trying to go up a weight class. Now if you have ever looked at a macronutrient breakdown chart of different foods you will notice that to consume all the protein that you need on a daily basis is almost unrealistic, that is unless you have an appetite like mine.

    When you look at the protein content of different foods and then you calculate how much you have to eat at your bodyweight, you then ask yourself, "How the heck am I supposed to get in all that protein without feeling like I just inhaled half of the country's livestock?" Having 2-3 protein shakes per day will help you fulfill your protein needs and will make your life in the kitchen a lot easier as well.

    # 10
    Consume Fast And Slow Acting Protein Sources


    Like most people, you must be wondering what is a fast or slow acting protein? Fast or slow acting is in regards to the time your body release the amino acids into the bloodstream. Now whey protein is a fast acting protein. It is the fastest to enter your bloodstream and to upload into your muscle cells. The problem with whey is that while it is highly anabolic or growth producing, it is not very anti-catabolic.

    A slow acting protein like casein will do a much better job at preventing you from going into a catabolic or muscle wasting state. Supplement companies are constantly bashing each other saying that their protein whether its whey or casein is better than the other. The fact is you have to look beyond all the hype and look at scientific studies. The fact is that you need a combination of both to fully get the job done. Remember the best time to use whey is post workout so that the amino acids get pulled inside the muscle cell the fastest and during the day and night use a combination of slow and fast acting proteins.
     
  3. swaptrex

    swaptrex Don Juan

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    some very good tips!!
     
  4. Lifeforce

    Lifeforce Master Don Juan

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    This is very good and basic information everyone should read and learn from. Nothing new but a kickass summary. :up:
     
  5. deadaim89

    deadaim89 Don Juan

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    crazy i really thought this was going to be a thread full of bull****t, boy was i wrong, mostly everything in this thread is correct. Although i would recomend you track your caloric protein and carbo intake, to see your actual numbers.
     
  6. Espi

    Espi Master Don Juan

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    You're right Lifeforce...nothing new here...honestly, I thought the Heath and Fitness board was kinda stagnating lately, so I thought I'd post something that everyone would enjoy reading.
     
  7. mrRuckus

    mrRuckus Master Don Juan

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    So eat more protein carbs and fat, eh?
     
  8. Hadow Khan

    Hadow Khan Don Juan

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    Eat cottage cheese before bed.

    Its anti-catabolic.
     
  9. protienpowder

    protienpowder Don Juan

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    What are other anti-catabolic sources to protiens?
     
  10. Hadow Khan

    Hadow Khan Don Juan

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    You mean "of".

    Correct your grammar boy.

    Most dairy foods have casein, which is AC yo.

    Get your glutamine, its an anti-catabolic amino acid, if I'm correct.
     
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  11. Throttle

    Throttle Master Don Juan

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    Wanted to bump this, partly to discuss #7... I know WBA and a couple others are down on milk (and if you're lactose-intolerant I don't blame you!), but I've long been drinking a gallon of skim (took a little while to get used to it cuz I was raised on 2%) every 2 or 3 days, and losing bf% while putting on mass.

    I'm wondering if maybe those with bad experiences with milk (weight gain; gut-building) were drinking 2% or whole and were suffering the alleged consequences of mixing carbs-protein-fat in one sitting. Or drinking too much in one shot & overloading on carbs.
     
  12. Espi

    Espi Master Don Juan

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    Perhaps everyone's different, but during "bulking," I rely on whole milk...I eat a lot of oatmeal...so I'm talking like 5-6 cups of whole milk per day...IMO, as long as one's diet and training are on point, milk is going to help you.

    Now, during "cutting," I eliminate all dairy products, expect Whey Isolate...

    BTW, in my opinion, there's nothing wrong with "mixing carbs-protein-fat in one sitting."
     
    Last edited: Sep 29, 2006
  13. Throttle

    Throttle Master Don Juan

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    That's why I said 'alleged consequences'... I don't have it figured out myself, but lots of folks seem hyped about pairing protein with fat or carbs but not both. I'd love to see some clinical or other research evidence one way or another.
     
  14. mrRuckus

    mrRuckus Master Don Juan

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    The insulin produced by carb consumption leads to the fat in the meal being stored... especially since your body prefers to burn carbs... and with milk it's not only carbs but sugar.

    Of course it depends on how insulin sensitive you are.

    You don't need a freakin study. Try both and see which puts fat on you. A lot of people have noticed that mixing carbs and fat causes them to either gain fat or hinder their cutting objectives.
     
  15. Warboss Alex

    Warboss Alex Master Don Juan

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    :up: :up: :up: :up: :up:
     
  16. Warboss Alex

    Warboss Alex Master Don Juan

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    sticky this, btw.
     
  17. Espi

    Espi Master Don Juan

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    This is news to me...so, how does one go about consuming enough fat during cutting? Seems like it'd be hard alternating carbs and fats throughout the day... (assuming you belive in bulk and cut; I understand not everyone here does)
     
  18. Wisdom

    Wisdom New Member

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    1, 4, and 10 are bs
     
  19. TyTe`EyEz

    TyTe`EyEz Master Don Juan

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    4 is bs? Explain yourself.
     
  20. marmel75

    marmel75 Master Don Juan

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    Espi, very easily, I prefer olive oil or coconut oil. It does 2 things.

    First, they are the oils that will boost testosterone the most as they enhance the ability of the leydig cells in the testes to soak up cholesterol(which is used to make testosterone and all other hormones), which is very important on a cut, as it tends to lower your T levels. It also helps the cells extract cholesterol from its ester. The more fat that is consumed, and the less esterized the cholesterol is, the more testosterone is produced. Olive oil and coconut oil enhance the abilities of the 3beta-HSD and 17beta-HSD enzymes, the most important enzymes that convert cholesterol into testosterone.

    Secondly, both help to actually burn fat. Olive oil because it helps to raise metabolic rate by increasing the release of adrenalin and noradrenalin. They also help to increase the production of UCPs(uncoupling proteins) in the mitochondria, which are proteins that activate an alternate energy source in the mitochondria, the powerhouse of the cell. As a result, more energy is released as heat, and less is stored as ATP(Adenosine Tri-Phosphate). Olive Oil contains over 30 phenols, and researchers have isolated these as the active components that cause the effects noted. Coconut Oil because it contains MCT(Medium Chain Triglycerides), which causes the body to burn more fat for fuel and less carbohydrates. The simple explanation is that the "heads" of the fatty acids(the 'hooks' where the fatty acids are attached to the glycerol globule) release more energy to the cells than the "tails" do. All fatty acids have the same head, but the structure and length of the tails varies. The shorter the tails, the more readily energy is provided to the cells.

    So for instance, I eat 3 times a day. I completely disagree that a person needs to eat 6 times a day. In fact, for every study you can show me of this methods benefit, I can show you 3 that show how it doing a disservice to you. The body simply is not designed to be in a fed state at all times, and it leads to chronically high insulin levels, which leads to either storing fat, or an inability to burn fat efficiently. This is a HUGE problem if you have endomorphic tendencies. Now, an exception to this is if you are eating things that do not raise insulin levels, such as protein and/or fats. Carbs ideally should be consumed after training, when they are going to do the most good, or at night, when the body is less insulin resistant. However, you should wait at least 2 hours between training and consuming carbs, as the body is insulin resistant during this time, and it is insulin sensitivity, not actual insulin that is responsible for protein synthesis. Something that CAN be done however is to take a 5g dose of L-Taurine. Taurine acts as an insulin mimetic, being similar in structure and function to insulin, but without actually raising insulin levels. It will drive nutrients into the muscle, without causing the insulin spike that would slow down protein synthesis. Eating carbs during this time will actual HINDER muscle building. The best thing to do immediately after working out is to do nothing. Drink 40g of Whey protein with 10g of BCAA's or 5g of EAA's(preferred) an hour after, then an hour after this you can eat a huge carb meal with soem protein in a 1:1 ratio. Keep fat out unless you want to store a bunch of fat along with it.

    I eat protein/fat meals with lots of veggies, so for instance, 9 oz of chicken breast, 4 TBSP of Olive oil and a large serving or broccoli or spinach, or 6 eggs with 5 oz of chicken and 2 TBSP of Olive Oil, with some veggies. Sometimes I mix coconut and olive oil at teh same meal, 1 TBS of coconut oil, 3 TBSP of olive oil.

    Then I will eat Protein/Carb meal either after lifting or if it is an off day, my last meal of the day(around 9pm or so). 9 oz of chicken breast or some tuna, etc for protein, with carbs coming from either Oatmeal, brown rice, or yams. A personal favorite of mine is to take a 1 1/4 cups of raw oatmeal and mix in a cup of non-fat yogurt. Its really good. Anyways, my methods are pretty basic, but it is relatively easy. I literally drink olive oil to get my fat content for the most part. I actually keep a tablespoon at work next to a bottle of Extra Virgin Olive Oil.
     

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