Ok, so for most people gaining mass has been about EAT EAT EAT. Now this is true due to the fact you need to Eat more than is being burned in Calories BUT the type of food and where the Calories are coming from must be right.

Diet for Gaining Body Mass

- 1 gram of protein for every pound you weigh
- 2-2.5 grams of Carbohydrates for every pound you weigh
- .22-.25 grams of Fat for every pound you weigh
- 5-7 meals per day
- Post workout Shake consist of, Simple Carbohydrate(Like Honey, and a banana) and your whey protein/soy which ever you use.
- 8 hours sleep every night. Sleeping by 10:30pm allows you to get the best possible sleep. At around 11-3 you will get the best sleep.
- Eat Breakfast within ONE hour of waking up.
- Cardio to a minimum of warming up 5 min every workout and 20 min of High Intensity per week.
- Lift in the Gym 45-60 min keeping yourself from over training a muscle.
- HEAVY WEIGHT LOW REPS, 3-5 reps builds strength, 6-8 reps builds strength and muscle, 6-12 reps builds muscle. Warm up with a weight you can do 15 times but do it only 10-12.
- STRETCH
- If your sore don't lift that group of muscles.
- EAT EAT EAT

Ok now to break down where Protein, Carbohydrates, and Fats should come from.

Fat Sources for Gaining Body Mass

- Fish
- Flax Seed Oil
- Nuts
- Vegetable Oils

Carbohydrate Sources

(no carbohydrates within 1-1.5 hours of sleep)

- WHOLE GRAINS (whole wheat bread, Brown Rice, OATMEAL [best source by far in my books])
- Vegetables
- Fruit (limit to the beginning part of the day, like before 4pm)

- EXTRA LEAN BEEF (limit to 2-3 times a week if you are a hard gainer I'd recommend 4 times a week to help give extra calories)
- Poultry
- EGG Whites (best source of protein)

- Some people can also take a Weight gainer shake
- No more than 3 servings a Day
- You need at least 4 WHOLE MEALS a day, that means Actual food.

My Diet Breakdown

- Breakfast: 12 egg whites, 3/4 cup Oatmeal, 1 banana and 12 oz Milk
- Meal 2: Weight Gainer Shake
- Meal 3: Fish/Chicken, Whole Wheat Bread, 2 oranges, and a salad with oil and vinegar
- Pre-workout meal: Pineapple, 1 slice whole wheat and a tbs peanut butter
- Post-workout shake: Whey Protein, 2 tbs Honey, Oatmeal, and a banana
- Meal 5: Steak/Chicken/Fish, Salad, Brown Rice, Yams
- Meal 6: Breakfast meal
- Meal 7: Weight Gainer Shake
- Bed time meal: 1 Cup Cottage Cheese, 8 oz milk, and 1 tbs peanut butter

Vitamin Supplements/Other
- Multi
- B-Complex
- Calcium
- Glucosamine
- Flax Seed Oil
- Fish Oil
- L-Glutamine

Final Pointers

Last thing before I forget which is key in fitness while gaining body mass, Make sure your checking body fat every 2 weeks. You want to stay at 11-12% body fat during a bulk. If you're too low, increase carbohydrate intake. If your body fat is too high decrease carbohydrate intake. Find out where you maintain that Body fat. Also as you're putting on some muscle (and gaining mass) you're going to start burning more calories, 30 Calories/pound of muscle. So You may need to increase eating a little during your bulk.