Proper Nutrition for Mass Gain

trufitbootcamp2022 • February 11, 2022

Proper Nutrition for Mass Gain

A well-balanced diet rich in nutrient-dense proteins, plenty of vegetables and fruits, and some healthy fat sources is the best method to achieve long-term health and muscle growth. Just working out won’t get you the results you are looking to achieve. In order to build muscle mass or lose body fat, you need to have a balanced diet. Let’s take a look at some of the important things to consider when planning for proper nutrition.

  • Determine how often you need to eat. Make sure you are getting in three solid meals with a pre- and post-workout snack as a starting point. Then you can fine tune your calorie intake based on the results you are looking to achieve.
  • Start with protein. You need about one gram per pound of bodyweight. You can get protein from chicken, lean beef, ground meat, fish, cheeses, eggs, protein powder (for post-workout) and Greek yogurt. If you go slightly below your required amount, don’t stress yourself out.
  • Don’t cut carbs completely out of your diet. You still need carbs if you want to build muscle but make sure they are complex carbs without any added sugars. Complex carbs can be obtained from rice (white and brown), potatoes (sweet and white), oats, green vegetables, fruits such as apples, bananas, and berries, and whole grain breads and pastas. Start with two grams per pound of bodyweight and then adjust as necessary.
  • Eat the right kind of fat. You need healthy fats to balance out your mass gaining diet. Oils naturally found in fish, avocados, nuts, and nut butters are great choices. Start with around 0.5 grams per pound and adjust as necessary.
  • Pre- and post-workout nutrition is very important. Its’s vital to get in a little something prior to training, especially if you’re the nine-to-five type. This should include a lean protein and a complex carb to get you through your workout. Additionally, it’s a good idea to have some post-workout nutrition on hand immediately after training, which should include a fast-acting protein source and some quick digesting carbs to help the recovery process.
  • Give yourself a reward and schedule cheat days. What’s a mass-gaining eating plan without a cheat day? If your diet is relatively clean and full of the good stuff, take a meal or two on a weekend and have anything you want. It will give you something to look forward to at the end of the week, and give you a much-needed mental break with a reward.
  • Stay consistent. You will need to stay consistent with the eating plan as well as training in order to see results.

Simple fitness habit you are not doing

By Joel Bates • February 26, 2025
Start the new year off with this easy yet effective fitness habit, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily. ***Warning: This fitness habit is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.*** The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily. Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day. Why is water such a big deal? Here are 3 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation… #1) Water Helps Fat Metabolism in the Liver When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day. Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down. #2) Water Helps Balance Hormones Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance. This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it. #3) Water Reduces Calorie Intake By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up! In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc. While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration. Does this make sense? Remember: Drink a minimum of 64 ounces of water each day. I hope that you find this simple fitness habit to be helpful in your quest for a new and improved you in 2025! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape. I’m here to help you on your fitness journey. Call or email me today to get started!
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