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Goal: Gain Weight
Exercise Program
- Conduct intense weight-training exercise utilizing basic exercises such as
the dumbbell bench press, squat, rows, curls, etc. You should train 3-4 times
per week for no more than 45-60 minutes each time. Warm up with 5 minutes on
the bike or treadmill to loosen up your muscles.
- You can perform 20-30 minutes of cardiovascular exercise 3 times per week
if you like but it is not absolutely necessary to gain weight.
- Follow up
any workout with a high calorie meal replacement (within 45 minutes).
Nutrition Program
- Consume approximately 15-18 times your bodyweight in daily calories. So at
a weight of 150 lbs you want to target approximately 2250-2700 calories total
per day.
- While different people respond differently to certain types of food, in
general the best calorie breakdown for serious weight gain is approximately
50% carbohydrates, 30% protein, and 20% fat.
- Break up your calorie consumption into 5 or 6 relatively equal sized
meals.
- Feed your body high quality protein throughout the day, at least every 3
hours, to help support muscle growth. You’ll want to take in at least 1-2
grams of protein per pound of bodyweight.
- If after 2-3 weeks you find you’re not gaining weight, up your calories by
350-400 per day.
- Good sources of protein include: eggs, fish, chicken & turkey, cottage cheese,
beef & quality protein powders. Good sources of carbohydrate include:
vegetables, fruits, beans, milk, whole grains (brown rice, oatmeal, whole
grain pasta etc.). Good sources of fat include: nuts, seeds, olive oil, fatty
fish (salmon, tuna), canola oil, cheese, peanut butter, flax seeds and EFA supplements.
- Drink one-half to one full gallon of water each day.
- Allow yourself a cheat day once a week to satisfy your cravings and eat
whatever you want.
Supplement Program
- Ultimate Muscle Mass: the Training Program is a complete weight training
program designed to help you gain 10+pounds of muscle mass. See details.
- Use a quality multi-vitamin / multi-mineral formula. See TwinLab’s Daily
One.
- Use creatine monohydrate. I prefer creatine formulas that you just mix
with water and drink. These are scientifically developed with ideal transport
ingredients to insure optimum cell uptake. See
ProLab Creatine.
- Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure
that you take in enough lean quality protein to support muscle mass gains. See
Prolab Matrix and VPX Micellean.
- Weight gain formulas are high
calorie, nutrient packed shakes that can really add an extra 300-800 calories
into your daily food intake. See Prolab N Large 2.
- Essential Fatty Acids! EFAs are wonderful, healthy fats that can help
support your efforts tremendously. See the Total EFA.
- Use a whey protein powder if you have trouble consuming enough protein.
See Optimum 100% Whey.
- These are the basics, there are many more quality supplements available
and as always I recommend that you visit ICON1 NUTRITION frequently to stay
in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health
care practitioner. Consult your physician before you begin any nutrition,
exercise, or dietary supplement program.]
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Livermore, CA 94550 - 925-443-5007
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