. NUTRITION .. Over the years I have received numerous questions about how to add mass to one's frame. To put on mass can be a painstaking task for some. I have found that the following things can help a great deal with adding mass to the frame. a. Eat, eat and eat some more b. To add strength and mass, try to consume four to six meals a day. Choose from a variety of food groups at mealtime. Try to include lots of potatoes, rice, pasta, fruits and vegetables c. Make sure you are eating enough. A low fat diet and avoiding refined foods are good, but it won't help you build mass. On the same note you don't want to eat a high fat diet all the time. Fat provides additional calories, the fat-souluble vitamins A, D, E and K and raw materials for important hormones that stimulate muscle growth. d. Monitor the amount of mass you are gaining. Measure your body parts and weigh every week to see if you are going in the right direction. e. Lastly, continue to train hard. And remember gaining mass won't happen overnight.