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How Men Can Gain Weight Fast

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You’ll most often catch men talking about their struggles when it comes to losing weight, but there are plenty of guys who find it just as difficult to gain weight when they’re trying to increase muscle mass. Known as “hard gainers,” there are a number of reasons why some people—despite regularly exercising and lifting weights—might struggle to increase strength. Chief among them: They’re not eating right.

“If you want to make more muscle cells, you need to eat more food,” says Jessalynn Adam, a sports medicine specialist at Mercy Medical Center in Baltimore, Maryland. While being granted permission to chow down may sound like a dream, it doesn’t mean you can just start gorging on pizza at every meal. Food quality is just as important as quantity, especially if you want to build muscle.

As Dr. Adam puts it, “You need to make sure that you’re fueling your body so that it can recover.” Essentially, resistance training creates micro tears in your muscles, she explains. The muscle repairs itself, and your muscles become bigger and stronger, but they still need the right building blocks, like protein, to do so, she says. If you decide to bulk up by eating junk, you’ll gain fat along with muscle. These strategies will help you gain weight the right way.

Start slowly

It’s tempting to go overboard, but eating too much, too quickly could cause gastrointestinal problems. “Our bodies like certainty and routine,” says Christen Cupples Cooper, a registered dietician and assistant professor at the College of Health Professions at Pace University. Although side effects vary by person, adding too many calories quickly upsets your normal routine, and may cause an upset stomach, bloating, heartburn, diarrhea, or constipation.

Before doing anything, you’ll want to figure out your baseline, Melanie Boehmer, M.S., R.D., CDN, CISSN at Lenox Hill Hospital. Then, you’ll want to add about 250 calories a day and reassess at the end of the week. So, if you’re currently eating 2500 calories a day, bump that up to 2750 calories. The goal is to gain anywhere from half a pound to a pound a week she says.

“You don’t want to just dump a bunch into your system,” she explains. “You want to do it slowly.”

Increase portion sizes

Cooper says it’s easier to increase calories by having larger meals and a few snacks, instead of simply eating more meals. “For example, if you have two scrambled eggs on toast for breakfast, have three scrambled eggs on whole wheat toast with a piece of fruit or container of yogurt with fruit.” Cooper also recommends snacking on nuts, which have omega-3 fatty acids and protein that help build muscle.

Use Protein Supplements Strategically

Protein supplements aren’t a magic bullet when it comes to building muscle. If you lift weights, train hard and eat right, there’s no reason why you can’t gain muscle weight without them. Case in point: A 2019 study shows that whether you get your protein from milk or whey, the amount of muscle weight you gain will be much the same. Even with the use of various sophisticated methods—including DEXA, MRI, and ultrasound scans—to assess muscle growth, there was no difference in results between the milk and whey groups. In other words, as long as you’re getting enough high-quality protein in your diet each day—at least 0.7 grams of protein per pound of bodyweight—you can build muscle without the use of supplements.
“Where protein supplements do help is by making it convenient and easy to provide your muscles with the nutrients they need to grow, which is why I use them myself,” says Christian Finn, a UK-based trainer and exercise scientist. “Supplements are not necessary for gaining muscle weight,” he says, “but they do make hitting your daily protein target a whole lot easier.”

Ramp Up Your Protein Frequency

It was once believed that small meals, eaten 5 to 6 times a day, would rev up your metabolism and help you lose fat faster than three larger ones. We now know that to be false. Given the same number of calories, whether you eat large or small meals doesn’t make much difference one way or the other. Studies show that the amount of fat you lose will be much the same.

Spreading your protein intake evenly throughout the day, however, has been shown to speed up the rate at which new muscle protein is laid down. In other words, eating small meals more often won’t help you lose fat faster. But increasing your protein frequency so that you’re getting 25-40 grams of high-quality protein 3-5 times a day may have a small but positive impact on the amount of muscle weight you gain over time.

Boehmer recommends eating protein that has plenty of lucein, an essential amino acid that helps stimulate muscle mass.

Don’t Fear Fat

High-fat keto diets have spiked in popularity the past few years. But you don’t need to go “full keto” to enjoy the muscle-building benefits that fat has to offer. In fact, simply including one or two high fat meals in your diet has a number of benefits for anyone who wants to gain muscle weight.

“For one thing, some folks tend to burn off a lot of calories throughout the day, and have a hard time eating enough to maintain their weight, let alone gain any,” Finn says. “That’s where the addition of some high fat meals can help,” he adds. Because fat contains roughly twice as many calories as carbohydrate or protein, you don’t need to eat as much to get the same amount of energy. Adding an avocado to your salad, for example, or eating a high-fat snack like pistachio nuts, is a simple and tasty way to bump up your daily calorie intake.

What’s more, fat also has a number of interesting benefits in the muscle-building department. In one study, a post-workout drink containing whole milk was found to be more “anabolic” than fat-free milk. Although both drinks led to an increase in protein balance, it was the high fat whole milk that delivered the greatest results. In another trial, eating a whole egg did a better job of boosting muscle protein synthesis than eating just the white, even when protein intake was identical.

Eat clean

Adam advises against relying on junk food and supplements for extra calories. Instead, focus more on legumes, whole grains, fruits, vegetables, healthy fats, and of course, protein. Need meal ideas? Use this daily meal plan to gain weight, courtesy of Leslie Bonci, R.D., a sports dietitian for the Kansas City Chiefs:

Breakfast

Select from one of the following menus

  • Orange juice (12-oz glass)
  • Bowl of Cheerios (large) with granola added, skim milk
  • Bagel or 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece

    or

    • 2 pieces of fruit
    • A glass of juice (12 oz)
    • A breakfast sandwich on an English muffin
    • Scrambled eggs (2)
    • 2 pieces of ham
    • 2 slices of cheese

      or

      • Bagel with 1 tablespoon of peanut butter
      • Smoothie, made with:
        • 1 scoop of protein powder
        • 8 oz yogurt
        • 12 oz skim milk
        • 1 cup of frozen fruit

        smoothie for post workout snack

        Roman Larin / EyeEm

        Post-Workout Snack

        Eat something within 15 minutes of finishing your workout, even if you are not hungry. If you exercise more than once a day, you need to eat something after every workout. Choose between one of the following options that are optimized to recover as well as increase weight.

        • Sports drink
        • Snack (choose one)
          • Peanut butter and jelly sandwich
          • A container of yogurt with granola
          • A small bag of trail mix and sports drink
          • Energy bar

          Lunch

          Select from one of the following menus

          • Submarine sandwich on whole wheat (12-inch), made with one of the following proteins:
            • Chicken
            • Tuna
            • Steak
            • Ham and cheese
          • Baked chips
          • Juice

            or

            • Grilled chicken salad
            • Baked potato
            • Juice

              or

              • Bagel sandwich with turkey, cheese, and fruit
              • Pasta with sauce and 2 pieces of chicken
              • Salad

                or

                • Omelet with 3 eggs, cheese, vegetables,
                • Hash browns
                • Toast (2 slices)

                  Afternoon Snack

                  • Drink (choose one)
                  • Snack (choose one)
                    • Banana with peanut butter (2 tablespoons)
                    • Trail mix with cereal, nuts, and dried fruit (1 cup or 2 handfuls)
                    • Cheese and whole wheat crackers
                    • Cereal (large bowl)

                    Dinner

                    Split your plate evenly between protein and carbohydrates

                    • Protein (choose one)
                      • Steak
                      • Chicken
                      • Fish
                      • Pork
                      • Turkey
                      • Carbohydrates (choose one)
                        • Pasta
                        • Baked potato
                        • Rice
                        • Corn
                      • Side (choose one)
                        • Salad
                        • Cooked vegetables
                        • Fruit
                      • Drink (choose one)

                        Late-Night Snack

                        • Snack (choose one)
                          • Smoothie or protein shake with ice added
                          • Peanut butter and jelly sandwich

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Most Extreme Animals | Coolest Things Animals Can Do

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5. Stonefish are the most poisonous fish in the world.

The stonefish produces intense vasoconstriction. If you’re stung by one, it can cause shock, paralysis, malaise, nausea and vomiting, sweating, delirium, pyrexia, cardiogenic shock, respiratory distress, and even death if it’s not treated within a few hours by anti-venom. If you do survive, the symptoms can last a long time, from days to weeks, and full recovery may take many months.

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Joe Pesci’s Net Worth — What Is Joe Pesci’s Net Worth Now?

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Premiere Of Netflix's "The Irishman" - Arrivals

Frazer HarrisonGetty Images

The Irishman is making headlines for its great performances, incredible score, and creative retelling of one of the most mysterious disappearances in U.S. history. And, of course, the Netflix movie is also creating a lot of chatter because it’s the film that finally brought Joe Pesci out of retirement.

Even though Pesci reportedly had to be asked 40 times (!) to join the film, his scenes in The Irishman make it seem like he’s never left the big screen. Fans are now curious about what Pesci has been up to since his last voice role in 2015—they’re also wondering about just how much money he has in the bank. Here’s what we know about Pesci’s net worth.

Joe Pesci’s net worth is $50 million.

Pesci made a name for himself in movies like Raging Bull, Goodfellas, Home Alone, and My Cousin Vinny, but many people don’t know that Pesci actually got his start as a child actor. He started starring in plays in New York at 5, and when he was 10, he made appearances on a television variety show called Startime Kids.

He was nominated for the Academy Award for Best Supporting Actor in 1981 for Raging Bull, and he ended up winning the award in 1991 for his role as the violent and hot-tempered mobster Tommy DeVito in Goodfellas.

The New Jersey native’s most profitable role is his turn as burglar Harry Lyme in 1990’s Home Alone, as the movie grossed nearly half a billion dollars worldwide. Pesci reprised the role in 1992’s Home Alone 2: Lost in New York. He later announced that he was retiring from acting in 1999, although he’s been in four movies since then, including The Good Shepherd and The Irishman.

Music is another one of Pesci’s talents, and before he became an actor he released an album called Little Joe Sure Can Sing!, where he sang covers of contemporary hits. Growing up, Pesci was friends with The Four Seasons‘ Tommy DeVito and Frankie Valli, and its rumored that Pesci is the one that connected the band with singer and songwriter Bob Gaudio. Actor Joseph Russo portrayed Pesci in the Jersey Boys movie.

Pesci’s second album, Vincent LaGuardia Gambini Sings Just for You, was released in 1998, and the album’s name is a nod to his character from My Cousin Vinny. Still Singing, his latest album, was released in 2019, and it includes a song that features Maroon 5’s Adam Levine.

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Who Was Tony Pro? The True Story of The Irishman Character.

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While Robert De Niro, Joe Pesci, and Al Pacino lead The Irishman in their roles of Frank Sheeran, Russell Bufalino, and Jimmy Hoffa, respectively, it’s the movie’s supporting characters that managed, at times, to steal the show. Bobby Cannavale shined as gangster Felix “Skinny Razor” DiTullio, and Sebastian Maniscalco was brilliant as “Crazy” Joe Gallo, but it’s Stephen Graham’s turn as Anthony “Tony Pro” Provenzano that really has fans talking.

Pro is a key part of most of The Irishman‘s second and third acts, but the movie doesn’t delve into his later life, leading fans to wonder what happened to the New Jersey mobster. Here’s what we know about Tony Pro’s true-life story.

    Who was Tony Pro?

    Tony Pro’s real name was Anthony Provenzano, and he was born in New York City in 1917. Not much is known about his early life, but by the 1950s, he was president of the Teamsters Local 560 in Union City, New Jersey, and vice-president of the International Brotherhood of Teamsters. He was also a made member of the Genovese crime family.

    While The Irishman portrays Pro and Teamsters president Jimmy Hoffa as enemies pretty much from the beginning, the two were actually friendly for many years. It was later revealed that the two men were using union funds for their own personal use. Pro went to prison in 1963 for extortion, and Hoffa went to prison in 1967 for bribery and fraud, and they both ended up serving time at the Lewisburg Federal Penitentiary in Pennsylvania.

    James R. Hoffa, Gen. Pres. of International Brotherhood of T

    Jimmy Hoffa and Anthony Provenzano with two other Teamsters leaders during happier times.

    New York Daily News ArchiveGetty Images

    Their relationship soured while in prison, as Pro learned that he wasn’t going to be eligible to get his Teamsters pension anymore. “Jimmy refused to help Pro go around the federal law and get his $1.2 million pension when he went to jail, while Jimmy got his $1.7 million pension even though he went to jail, too,” Sheeran claimed in the I Heard You Paint Houses book. Hoffa further angered Pro when he allegedly told him, “It’s because of people like you that I got into trouble in the first place.”

    After they both were released from prison in the ’70s, Pro and Hoffa’s relationship continued to worsen. They reportedly came across each other during a chance meeting at an airport, and Hoffa is said to have broken a bottle over Pro’s head, while the mobster told the union boss that he would “rip his guts out with his bare hands and kill his grandchildren.”

    In 1975, Hoffa disappeared. He had been in Detroit for a meeting with Pro and mobster Anthony Giacalone, but they never showed up. Hoffa was last seen getting into a maroon Mercury in the parking lot of the Machus Red Fox restaurant in Bloomfield Township, Michigan, but no one knows what happened to him after that.

    And while Sheeran later said he was the one that killed Hoffa, the case is still unsolved. However, most experts believe that Pro had something to do with it—he had an infamous grudge against Hoffa, and while some say he was in New Jersey the day of Hoffa’s disappearance, other reports place him in Detroit. Pro was named as a suspect on the FBI’s report about the case, called the Hoffex Memo, along with Giacalone and Russell Bufalino.

    Portrait of Anthony Provenzano with Newsmen

    Tony Pro talks with journalists in Florida in 1975. Pro reportedly explained that he was a friend of Jimmy Hoffa and he had nothing to do with his disappearance.

    BettmannGetty Images

    And in an interesting twist, Nixon’s first public appearance after resigning as President was with Pro and some other Teamsters leaders at a golf course, just ten weeks after Hoffa’s disappearance.

    Where is Tony Pro today?

    In 1978, Pro was convicted of ordering the 1961 murder of Anthony Castellito, the Local Teamsters 560’s secretary-treasurer. He was sentenced to 25 years to life for the murder. A month after getting that sentence, Pro was also sentenced to four years for arranging kickbacks on a $2.3 million pension-fund loan. A year after that, he was also convicted on labor racketeering charges, which landed him another 20-year prison term.

    Teamster Anthony Provenzano Arriving for His Trial

    Anthony “Tony Pro” Provenzano arrives for his trial on labor racketeering charges in 1979.

    BettmannGetty Images

    Pro died in prison in 1988 at the age of 71. He’s buried at St. Joseph’s Cemetery in Hackensack, New Jersey.

    Which actor played Tony Pro in The Irishman?

    English actor Stephen Graham plays Tony Pro in The Irishman. And while it’s unclear if Pro ever showed up to meetings in shorts like he did in the movie, the mobster was once described as a “short, stocky and ham-fisted man who bore the scars of his young years as an amateur boxer.”

    Before the movie’s release, Graham talked to Esquire UK about how he got cast for the film. He recounted speaking with De Niro and director Martin Scorsese in Scorsese’s house, and the legendary duo spent some time talking amongst each other. “They’re gonna say I’m not Italian-looking enough, my accent,” Graham recalls thinking. “They don’t understand what I’m saying anyway, so how can I pull it off?”

    Graham and Scorsese had actually worked together on HBO’s Boardwalk Empire before reuniting for The Irishman. In that series, Graham played another notorious and hot-headed crime figure: Chicago gangster Al Capone. Scorsese directed him in the pilot, and was an executive producer for the remainder of the show’s run.

    After Scorsese told him that he had gotten the Irishman role, Graham said that he “felt like I’ve just been made, do you know what I mean? Like I’d been accepted into the family.”

    image

    Stephen Graham as Anthony “Tony Pro” Provenzano in The Irishman

    Netflix

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