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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

posted by 2772  # 6:54 PM 0 comments

It used to be that a golf career was just a far off dream for the average person. Luckily, this is no longer the case. Changing attitudes about careers and a booming golf industry has allowed a great number of individuals to attain their dream job.

One does not necessarily have to be directly involved in the sport to have a career in the golf industry. It only makes sense that the wide variety of people that love golf have a wide variety of different strengths and skills. Keeping the industry afloat requires not just players but groundskeepers, operations managers and even public relations personnel.

The person who really lives for a day on the course may do well as a groundskeeper, especially those who like working with their hands. These individuals know there is much in the way of strategic planning for golf courses. There is also the aspect of providing an aesthetic view.

A groundskeeper is also likely to be in charge of a crew, calling for good people skills. The ability to budget will come into play whenever different tools or materials for the course are needed. To top it all off, knowing the correct usage and application of these tools and materials makes the groundskeeper one of the most educated persons in the golf industry.

Another prestigious golf career is that of a golf course manager. this is a best bet for those who have a special ability to coordinate various aspects and keep operations running on a smooth track. A golf course manager largely represents the face of a course from the ground up.

A good golf course manager knows he or she must create a quality environment, not only for patrons but for workers as well. The required skills to oversee the entire operation of an organization are not just found anywhere. On top of a well-rounded education and a good amount of experience, a strong sense of self and good attitude must also be present.

Sometimes, individuals find they do their best work promoting the game of golf to others. Sports writers, public relations professionals and charity coordinators all have their place in the golf industry. As the world of golf constantly evolves and changes, keeping abreast of all the new events and innovations is a never-ending task.

The use of golf as a charity event has always been one of the best ways to raise money for a cause. However, putting these events together requires everything from players to effective advertising. Knowing the golf market is essential to getting the message out to the right people at the right time.

For those who prefer to stay close to the game but out of the professional circle, the most sought after golf career is that of the instructor. The call for instructors can have one working in recreational camps, high schools, luxurious golf courses and even resort hotels. With a number of individuals of all ages taking up golf, one can even choose what age range they prefer to work with.

Golf instructors must be able to help their students feel comfortable in order for learning to take place. They must be able to gauge their student's skill level and recognize strengths and weaknesses. Those who have a special gift for this type of vocation often have luck working as private instructors.

When an individual combines their best skills with their love of golf, there's no telling what type of golf career will emerge. What is for sure is that the person will finally have the type of career that makes them look forward to getting up and going to work in the morning.

Andy West is a freelance writer for SDGA. San Diego Golf Academy is a premier golf career college with five locations across the United States. For information please visit http://www.sdga.edu

posted by 2772  # 4:51 AM 0 comments