The topic this month is "adding mass". To accomplish this, you must increase your protein intake while boosting your calories. This can be tricky at times. However, you must figure out how to do this if you are serious about adding some serious muscle growth because your body will need plenty of fuel for growth and repair.

First, start by increasing your calories by 25%. For example, if you are eating 4000 calories per day, you need to increase your calories to 5000. You will need to space these calories over 6-8 meals. Eight meals is actually the best for the percentage increase. Spacing your meals will allow your body to use more nutrients and not be overloaded with too many calories in one sitting.

Secondly, protein is the most important building block for creating new muscle mass. You must take in at least 1 gram per pound of bodyweight. For some, 1.5 grams of protein per bodyweight is needed.

Fats should be limited to 15% of total calories. Although many believe they need to "add" fats, you should get enough fats through your protein intake. This is due to the fact that all protein, except egg whites, contain fats. Adding more fat will only make you fatter since carbs will be used as fuel before fats will. Also, with the increase in fats, this can cause a decrease in carbs consumption which can inhibit muscle growth.

Carbs should be the your most abundant source of calories during the mass cycle. The best carbs to eat, in my opinion, are oats, potatoes, rice, and simple sugars. Twenty-five percent of your carbs should come after training. Another 20% should be taken during your morning meals. It is important to have a good portion of carbs before and after training. Simple sugars are best after training to replenish glycogen and to spike insulin levels. The increased insulin levels will help to "drive" carbs into muscles.

Here are some examples of what is needed in the mass gaining cycle (this is based on a caloric intake of 3,000 calories at a bodyweight of 200 lbs):

Protein:
* You need 1 gram per lb of bodyweight
* 200x1=200 grams of protein per day
* 200 x4 calories per gram= 800 calories of protein needed daily

Fat:
* To find your necessary daily fat (15%) caloric content:
* 3000 x .15 = 450 calories from fat needed daily
* Each gram of fat is = 9 calories
* 450 divided by 9 = 50 grams of fat per day

Carbs:
* Take the sum of calories from protein and fat = 1250
* Subtract that from total calories which is 3000
* 3000-1250=1750
* 1750 calories from carbs needed daily
* 1750 divided by 4 = 437 grams of carbs per day

Like I mentioned in the beginning, this is a very simple, but effective, system to use when trying to add mass. By increasing your calories by 25% and bumping your protein and carbs intake higher, your body will begin the muscle building process with less chance of fat storage.

Best of luck and enjoy the new year! Keep gaining!