Weight Gaining Diet - All You Need To Know

Are you looking at gaining some serious mass? Well this article is going to take you through how to do this and show you how to gain quality mass rather than just fat!

Its really important how many calories you are taking in when trying to bulk up so you must set an eating plan and stick to it as you can easily lose track of your food. What you need to determine is how much carbohydrates, protein and fats should you be getting from your diet. A very popular ratio is a 50/30/20 ratio where you are in taking 50% carbohydrates, 30% protein and 20% fats in your diet. As far as the calories go you need to be taking in more calories then you are burning off. If you are not then obviously you are going to be losing weight no matter what!

A good starting method with your diet is to track your calories for a couple of weeks which involves writing down everything that you have eaten within that time period. You then need to determine the calories of each meal and find out the average number of calories you are consuming per day. Once you find out the average calories you have been consuming you are going to add 300-500 calories to your current diet for the first two weeks. For the next at least 8 weeks you are going to add 300 calories to your daily intake each week.

As far as how often you should be eating it really depends on how fast your metabolism is. If you have a really fast metabolism then you should eat every 2 to 3 hours so that all your fuel isnt being burnt so quickly.

Carbohydrates -

Carbohydrates are essential for energy in your diet and you need a lot of carbohydrates as stated earlier, up to 50% of your diet must consist of carbs. For the weight gaining diet there are two types of carbohydrates you will be consuming, simple and complex carbs. You should only eat simple carbs which consist of sugars/dextrose after your workout only as they will provide a large insulin spike in your body and this can cause you to store more fat. Complex carbohydrates on the other hand are great for bulking because the energy is released slowly into your body and do not create a spike. Therefore you will focus your diet on more complex carbohydrates.

Simple carbohydrates include:

Dextrose
Fruits
Sugar
Sports drinks
Candy

Complex carbohydrates include:

Brown rice
100% whole wheat bread
Oats
Pasta
Spaghetti
Beans
Vegetables in particular the greens

protein -

protein is very important because it builds lean muscle tissue and thats how you get big. As we stated earlier your weight gaining diet should roughly consist of about 30% of protein and you should be getting about 1-2 grams of protein per pound of your body weight. You will find that your recovery after each workout with a good intake of protein is going to be a lot faster. Besides the food sources for protein sometimes time can be short and you may not be able to cook the food you need for you weight gaining diet as often. Therefore whey protein supplementation is very popular as you can drink a protein shake that gives you about 40 grams of protein and only takes a few minutes to prepare. These shakes are not to be the sole source of your diet as obviously they dont contain all the other nutrients found in other food sources. Its just that its very important when you are sticking to a strict weight gaining diet that you are getting your necessary protein and dont fall behind. Important foods that contain protein include:

Tuna
Salmon
Chicken breast
Beef
Pork
Chops
Turkey
Egg whites

Fats -

The final 20% of your weight gaining diet should consist of fats. Most people today who are training seriously overlook the necessity of fats in their diet. In recent times fats have got a bad reputation and people are trying to avoid it no matter what. Supposedly everyone feels that fat equals fat around your belly. There are two types of fat and thats the most important factor. You have saturated and unsaturated fats. Saturated fats are the fats that should be avoided at all cost as they are the bad fats and have no benefit what so ever. The unsaturated fats such as poly and monounsaturated fats are helpful and help the body and have been proven to raise natural testosterone. Salmon and fish are excellent sources of protein and the fat that we want. Theres virtually no saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil. Good fats include:

Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados

Michael Ward is the business owner of Australias leading fitness equipment store called Unbeatablefitness.com.au. If you visit http://www.unbeatablefitness.com.au you will find one of Australias largest fitness product range and all at the best prices money can buy. http://www.unbeatablefitness.com.au aims to provide fitness equipment for everybody no matter on their budget at hand. Not only do we provide equipment but also fitness advice as the team at http://www.unbeatablefitness.com.au all have long term experience in the fitness sector ranging from weightlifting, cardiovcascular training to the martial arts! Check out our prices and you wont be disappointed. For more information contact us at admin@unbeatablefitness.com.au

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Microsofts Xbox 360 vs. The Sonys Playstation 3

microsoft has tried to catch up with some of the titans of the gaming world, such as Sony with the release of the Xbox 360. The Xbox 360 offers many new features that players will love:

Free limited subscription to online gaming - This allows players who have not been participating in online gaming a chance to see what is available at no charge. All Xbox 360s come with Live-aware - This means you can get a friend invite or see who is online and what they are playing from your Xbox 360. The button in the middle of the controller makes all this very easy.

It offers great media features including listening to music while you play games, the ability to create custom playlists and your own custom soundtracks, the ability to rip songs from original CDs to your Xbox 360 and stream music from your MP3 player to your Xbox 360. You can also create slideshows of photos to share with friends and family. Xbox 360 has a wireless controller. No more tripping over the wires, although it can support two wired controllers through USB ports in the front. The game console is not only great for gamers, but developers as well. It is a powerful machine with an unprecedented amount of RAM - a feature added on the request of developers.

But, Xbox 360 still has some problems that need to be worked out:

Their japanese third party support is lacking - While some japanese developers offer software for the Xbox, it is small in number when compared to what the same developers offer for Playstation. While the controller is wireless, it eats batteries rather quickly. Standard alkaline batteries only last about thirty hours, so if you buy Xbox 360, invest in rechargeable batteries to save yourself some money in the end. When they were set up in WalMart stores before days before the launch, many suffered what is known as the Xbox "360 screen of death," an error screen. The Xbox 360 had also had some problems with overheating. Some report the Xbox 360 system as being very noisy when playing an Xbox 360 disc.

Many people are eagerly awaiting the release of Playstation 3, which may occur as soon as November of this year. It has been said that the Playstation 3 has an outward feel (which allows it to stand vertically or horizontally on its own), as opposed to the Xbox 360's inward feel. It is a much larger console than the Playstation 2 and closer to the original size of the Xbox. game discs slide into the console like CDs slide into a car player.

Here are a few attractive features of the Playstation 3:

It is always on, so you can access your Playstation 3 from anywhere as long as you have an internet connection. With a Playstation portable, you can connect to your Playstation 3 and transfer media such as music and movies. The Playstation 3 appears to be much more powerful than that Xbox 360, Ninetindo Revolution, and Playstation 2. Initial reports say it will be twice as fast as the Xbox 360. Developers and publishers of over 230 games have announced titles for Playstation 3 games.

Here are a few reported cons and problems with the Playstation 360:

Comes with only 256 MB, less than the 512 MB the Xbox 360 will come with. Their Playstation network Platform (the online service) is still in development and may not be ready by the time Playstation 3 is released.

The launch of the Playstation 3 has already been delayed due to disk problems.

Both the Xbox 360 and Playstation 3 are incredible gaming consoles. It seems that although the Xbox 360 came out first, the best bet is still the Playstation 3. The strongest point of the Xbox 360 is its online functionality, but Sony may be working on something similar to Xbox Live right now. However, microsoft is closing the gap with Xbox 360 and probably will eventually catch up with Sony in gaming consoles. For some users, it may come down to something as simple as which one is more compatible with the games they already own.

Mark Robbins is a gamer providing valuable tips and advice on video game systems, game cheats, and giving new game reviews. http://www.xbox-360-guide.com

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