7:20 AM 6/14/2008

Creating Lean Muscle Weight Gain

1. It's all about the numbers. There are various methods of establishing a baseline number of calories necessary for you to produce weight gain. One way is by keeping track of the types and amounts of food that you eat for a few weeks, along with your weight. Others use a specific formula. You can find a rough estimate of your maintenance calories by doing an online web search for "daily caloric needs". Once you determine this baseline, your goal is to consume 15-20% more calories than this. Know that 3500 extra calories = 1 lb. gained. We all vary to some degree on exact calories needed to maintain and increase weight. Some are "hard" gainers; it may seem effortless to others. As such, you should monitor your weight on a weekly basis.

2. Timing is everything. How you distribute your calories throughout your day is one of the most critical components to adding lean muscle in the absence of unwanted fat. Ideally, you should be staggering your meals approximately 3 hours apart, and aiming for 6 meals per day: breakfast, midmorning meal, lunch, mid-afternoon meal, dinner, and a late night snack. Also try to keep your calories evenly distributed, just as you are with your meals. So, if I needed 2500 daily calories to gain 1lb. per week, each meal would total around 420 calories.

3. Include adequate protein. As your goal is to gain muscle mass, you should shoot for around .8g of protein per pound of body weight. As with your meals, try to distribute this evenly throughout the day. Don't worry about obsessing over exact grams-you should come close to your target if you consume 1 quality source of protein per meal and snack, and eat until you feel satisfied. Quality protein sources are listed at the end of this article.

3. Consume the Right Carbohydrates. Include low glycemic carbohydrate sources such as beans, oatmeal, brown rice, sweet potatoes, and whole grain breads in your daily meal plan. These are slowly absorbed into your bloodstream, giving your body more time to effectively use their energy instead of storing it away as fat. See examples of ideal sources of carbohydrates in the list below.

4. Healthy Fats that Satisfy. Unsaturated fats - like olive oil, almonds, and flax seed meal, play a role in lessening post workout soreness and also in manufacturing certain growth-related hormones in your body. Saturated fats, found in meat and dairy products, should be consumed in moderation. Try to eliminate all sources of trans fats (partially hydrogenated oils) from your diet. These fats are not well metabolized by the body and contribute to heart disease. Examples of ideal fats are listed below.

5. No time? Rely on drinkable meals. Meal replacements and smoothies make adding calories between mealtimes a lot simpler than cooking. If you have a hectic schedule this is something you may want to consider . Look for prepackaged shakes containing similar ratios of carbohydrate and protein, and low in saturated fat. If you're making your own, purchase a "blender bottle" from a nutrition supplement store, and make your own shake from whey protein powder, milk, and ice. Blenderized shakes can be versatile, as you can add banana, berries, flaxseed, and even peanut butter!

6. Exercise is a must. In order to gain muscle, you must utilize what you have already got, and build upon that. Keep in mind that any form of cardio - running, stair climbing, cycling, swimming, etc. - burns more calories per minute and hour than strength training activities. You may need to temporarily spend a little more time lifting and a little less time jogging if you are not seeing results with the above suggestions.

Best Carbohydrate Choices

Potatoes, white and sweet; Rice, brown or wild; Oatmeal, oats; Beans, lentils; 100% Whole grain breads, bagels, waffles, & English muffins; Whole grain cereals; Whole Grain Tortillas; Fruit; Low fat yogurt; Lowfat milk; Pasta - look for protein enriched or whole grain

Best Fat Choices

Avocado; Olive oil; Canola Oil; Peanut oil; Sesame oil; Salad dressings made with olive, or canola oils; Safflower or canola mayonnaise; Trans fat free margarine; Butter; Olives; Seeds -any; Nuts - any

Best Protein Choices

Chicken breast; Turkey breast; Venison; Buffalo; Fish; Shellfish; Lean cuts of lamb; Veal; 7% Fat ground beef; 7% fat ground turkey; lean cuts of pork; egg whites; Omega 3 enriched eggs; Egg substitute; Cottage cheese, 1 or 2%; Ricotta cheese, part skim; Tofu/soy protein products; Whey protein powders; High protein bars

Founder and owner of McDermott Nutrition, Jamie McDermott is a Registered Dietitian and Personal Trainer specializing in weight management and sports nutrition. In addition to private counseling, she serves as the official Dietitian of ESPN. She helps her clients achieve their weight and exercise goals through customized nutrition plans and behavior modification. To learn more, please visit http://www.mcdermottnutrition.com