martin
Hi i've been reading these logs about gaining lean mass for a long time now and i don't know what to do. It says to eat 18-20 x your bodyweight to gain lean mass. If you don't burn the calories the complex carbohydrates don't they go to your body fat stores?? Also if you eat too much protein sources don't they go to waste??
I'm so glad to hear you've been reading our advice and hopefully we've provided you with some useful information. In order to gain muscle you do have to eat more calories (yes, sometimes even 18-20x your bodyweight) but the goal is to have your body use those extra calories to build muscle and not fat. If you are eating well (complex carbohydrates, lean proteins, and healthy fats) and strength training you should build muscle and not fat from those calories. On the other hand, if you are eating extra calories and not working out consistenly, your body has no choice but to store them if they are not burned for energy. As far as protein too much can be a waste so try to stick to the right amount for your weight (up to 1.3 grams per kilogram of body weight) and you shouldn't have a problem. Keep writing us - we love to hear from you!
Heather Campanile, RD / Sports Nutritionist
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Hey I am about 6 foot and 132 pounds. My body fat is very low, close to 1%! I need to know how much calories, protein, carbs, and fats i need a day to gain good muscular weight. My goal is around 155-160 with a 6% body fat. I lift 4-5 days a week for hourly sessions. Im 16 years old. I was skinny my whole life but i recently chubbed up then dropped a large amount of weight. I take protein after i lift, sometiems in the morning, and always before bed. I try and eat every 2-3 hours. I eat very clean. What are also some good snacks for putting on quality muscle? Like PB&J or pretzels or rice cakes, or things like that. Thanks! Justin
Dear Justin - 
It's very common for teenagers to fluctuate between "chubby" and "very thin" - parents can't believe the dramatic difference a year can make in their kid's bodies. This happens because your body is going through a lot of changes (hormonally and physically). It sounds like your body fat is EXTREMELY low, almost too low so I recommend getting a few different readings to be accurate. If you are serious about gaining weight and have read my posts about clean eating then what you are most likely missing is the calories. Think volume. At your height and weight I would start out at at least 3500 calories and if you don't gain any weight after a week or so go up to 4000. A healthy weight for you is one you feel comfortable and athletic at - it may be 155, it may be 170. You'll know when you get there. So start eating more, but keep it clean and of course let me know if you have anymore questions.
Heather Campanile, RD / Sports Nutritionist
Hello I'm a Brazilian Jiu Jitsu fighter and I'd like to know what diet would be convenient to follow and what supplements should I take to increase my lean muscle mass while decrising my body fat percentage, what
would make me a faster, stronger and explosive athlete because I train hard but sometimes I feel I'm doing things wrong.
The most effective way to increase lean body mass (fat-free mass) and decrease body fat is a combination of consistent strength training and a nutritious diet. Athletes who train usually have an easier time building muscle than they do losing fat which points directly to diet. A diet rich in lean proteins (chicken, fish, turkey, egg whites), good carbohydrates (rice, pasta, sweet potatoes) and low in saturated fat (fried food, cheese, butter, junk food) is what you want to aim for to reduce your body fat while buiding muscle. If you are looking for the proper supplements to take I recommend Branched-Chain Amino Acids (sold as BCAA) which you take pre and post workout to ensure you are not burning your own muscle tissue for energy. You might also want to consider taking glutamine (5gm per day) which allows your muscles to recover quicker and strengthens your immune system. Good luck and let us know if you have any more great questions!
Sincerely,
Heather Campanile, RD
PIctured above is Brazilian Jiu Jitsu Fighter Daniel Gracie after losing 8% Body Fat
Dear Heather:
Is it true that eating a lot of fiber can help you lose weight? Ever since I read an article on the benefits of fiber and weight loss I’ve been eating tons of fiber. Is there any truth to this or am I just wasting my time? Joanne
Dear Joanne:
Fiber has a number of great benefits and weight loss has recently being promoted as one of them. The reason why studies are showing that eating more fiber can help you lose weight is because foods containing fiber take longer to digest, satisfy you longer and ultimately cause you to eat less. Focusing on high fiber foods will help cut your calorie intake by giving you a feeling of fullness. Also, because fiber is digested slower you don’t experience dramatic blood sugar drops - which can be responsible for your late afternoon sugary snack needed to boost energy. It’s really easy to add fiber to your diet. Check out the difference between a low fiber and high fiber day.
Low Fiber Day 
Breakfast
1 Cup Rice Krispies, Skim Milk & 8 oz Orange Juice
Lunch
½ Turkey Sadwich on White Bread & Cup of Chicken Rice Soup
Snack
Small Bag Pretzel Twists
Dinner
Roasted Chicken, Baked Potato and Steamed Carrots
High Fiber Day
Breakfast
1 Cup Cooked Oatmeal, SKim Milk & Whole Orange
Lunch
½ Turkey on Whole Grain Bread & Cup of Lentil Soup
Snack
Nature Valley Granola Bar
Dinner
Chicken Stir Fry w/ Broccoli & Brown Rice , Mixed Green Salad
It’s really easy to add fiber to your day if you focus on one meal at a time. Aim for 25-35 grams a day to get the health benefits as well as weight loss benefits of fiber. To meet your daily requirement, look for foods with 2 grams of fiber or more per serving.
Thanks for another great question! We love to hear from you!
Sincerely,
Heather Campanile, RD
The results are in and they are AMAZING!! Almost every one of our athletes training for this year's NFL Combine reached their weight and body fat goal by cleaning up their diet and training twice a day - 6 days a week. See for yourself!
Fred Bennett: Start 196 / 7.6% BF...............Goal - maintain wt & bf................... Final 196 / 8% BF
David Clowney: Start 178 / 7.3% BF.............Goal - gain 10 lb & maintain bf............Final 188 / 7.4% BF
Cliff Ryan: Start 317 / 20% BF.....................Goal - lose 10 lb & lose bf ...................Final 310 / 16.5% BF
Tony Ugoh: Start 303 / 24% BF....................Goal - maintain wt & reduce bf............Final 301 / 17.9% BF
Josh Wilson: Start 185 / 6.1% BF..................Goal - maintain wt & bf .....................Final 189 / 6.7% BF
Dave Harris: Start 237 / 15.5% BF.................Goal - lose bf...................................Final 243 / 15% BF
Michael Coe: Start 180 / 5.7% BF .................Goal - gain 10 lb & < 6% bf...................Final 190 / 5.9% BF
Mario Henderson: Start 293 / 19.1% BF..........Goal - gain 7-10 lb & reduce bf ............Final 302 / 17.7% BF
Craig Dahl: Start 206 / 8.5% BF....................goal - gain 5-10 lb & reduce bf .............Final 216 / 7.7% BF
Drew Mormino: Start 293 / 21.9% BF.............Goal - gain 7-10 lb & reduce bf .............Final 299 / 18.7% BF
Jacob Ford: Start 242 / 11% BF...................Goal - gain 7-10 lb & reduce bf .............Final 249 / 11% BF
Dan Bazuin: Start 266 / 14.2% BF.................Goal - gain 5 lb and reduce bf ...............Final 266 / 14% BF
Jay Moore: Start 272 / 11.6% BF .................Goal - maintain wt & bf.......................Final 274 / 11.7% BF
Chris Davis: Start 174 / 6.3% BF...................Goal - gain 7-10 lb & maintain bf ...........Final 181 / 6.1% BF
Dante Rosario: Start 248 / 12.3% BF .............Goal - Maintain wt & reduce bf ............Final 244 / 9.2% BF
Gabe Hall: Start 315 / 23.5 % BF ..................Goal - lose 5-8 lb & reduce bf ...............Final 313 / 18.5% BF
Michael Allan: Start 252 / 15.6% BF ..............Goal - reduce bf ..............................Final 255 / 12% BF
Posted by: Heather Campanile, RD / Sports Nutritionist