One strategy you might want to consider using this holiday season is setting a base diet that consists of enough protein-rich foods to meet your needs, as well as enough carbs and proteins for right around the workout period. This way, you know you’ve got your bases covered and won’t miss out on what’s needed to maintain muscle mass. By doing this, you’ll also have a low enough calorie level that you’ll have plenty of calories to “spend” on holiday-related foods without seeing weight gain.
The typical 175-pound male requires between 175 grams and 200 grams of protein a day and about 2,400 to 2,600 calories to maintain his body weight. Assuming you eat 200 grams of protein and 50 grams of carbohydrates both before and after the workout, you’ll have around 1,200 to 1,400 “play calories” each day. Obviously you will want to try to consume as many unprocessed foods as possible for nutritional purposes, but this should demonstrate that -- as long as you practice moderation and balance diet and workouts -- you can still fit in many holiday foods without the consequential weight gain.
This is another awesome video to train the arms! Try it out now! Also watch this video for training of the buns!
Try out these easy breakfast ideas for those extra calories!
⇒ Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy liquid meal to go.
⇒ Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole
wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk
⇒ Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
⇒ Nontraditional ideas:
* Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.
* Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.
* Pop a baked potato in the microwave for 5-10 minutes; top with chopped veggies (frozen ones are quickest) and melted cheese, canned chili, or hearty bean soup.
* Wrap vegetarian refried beans, shredded low fat cheddar cheese, and tomato salsa in a couple of flour tortillas.
This is a very intense exercise for the buns. It's perfect for those of you who wants to work out the buns and also trying to fit some exercise into your busy schedule. Also Check out this 8 Minutes abs videofor hard rocking abs!
 | 8 Minutes abs Training Video! Do this Video Everyday for 8 minutes and get hard rocking abs! |
 | 8 Minutes Buns Workout to help your buns get into shape! |
 | 8 Minutes Arms Workout! Looking for the perfect exercise for the arms? Check out this video NOW! |
 | Greg Plitt's Abs Workout! A more advanced workout for those of you looking for a challenge! |
Try some of these quick snack ideas to help you gain weight!
Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients. NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.
Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.
Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.
Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very
portable, and very tasty.
Wanna Have Hard Packed Abs? Try this 8 minute Abs Workout! Remember to increase frequency between sessions as you get better at it! You will have hard abs in no time!
These Quick Snack Ideas are perfect for Gaining Weight! Try them all out!
Dry cereal: Wheat, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories and carbs.
Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands
NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.
Fuel Your Weight Gaining Efforts by adding these high carbohydrate and protein foods to your meal.
• Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat milk.
• Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.
• Spread honey, jam, or jelly on breads, bagels, and crackers.
• Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.
• Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes, soups, and hot cereal.
Always remember to eat enough calories!!
Here are some food ideas for those of you who are in need for more calories in your meal! Remember, you can gain weight by eating right!
• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.
• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches, plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types. NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing. NOTE: Creamy dressings are high in calories, but also high in saturated fat.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.
When it comes to gaining weight, you must always remember -> Gain Weight By Eating Right!
Before I start, there is something that I think everyone should know:
It cost 3500 calories to gain one pound, which means if you want to gain some weight, you must eat 500 extra calories per day! How to do it? Keep reading....
• Eat frequently! -- Make time for 3 large meals and 2 to 3 hefty snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts...
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
• Make beverages count! -- Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! -- Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.