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ASSUMPTION PARISH of Maltese 4725 Mathis Rd. St. Louis, MO 63128 Phone: 3144877970 Fax: 3148925513 www.assumptionstl.org Welcome to our Parish! July 4, 2012, Mass only at 9:00 am Daily Masses Mon

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1. Determine your daily caloric needs: Before filling out mass at 900, it is important to calculate your daily caloric needs. Factors such as age, gender, weight, activity level, and goals will play a role in determining your calorie intake.
2. Focus on nutrient-dense foods: To fill out mass effectively at 900, prioritize consuming nutrient-dense foods. These include lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide essential vitamins, minerals, and macronutrients necessary for muscle growth and overall health.
3. Increase protein intake: Protein is crucial for building and repairing muscles. To fill out mass at 900, aim to consume an adequate amount of protein with each meal. Good sources of protein include lean meats, fish, poultry, eggs, dairy products, legumes, and plant-based proteins like tofu or tempeh.
4. Monitor portion sizes: It is important to be mindful of portion sizes when trying to fill out mass at 900. Consuming too many calories or oversized portions can lead to weight gain, but not necessarily muscle growth. Use measuring cups, a food scale, or portion control plates to ensure you're consuming the appropriate amount of food.
5. Have frequent balanced meals: Instead of consuming three large meals, consider spreading your calorie intake throughout the day by having smaller, balanced meals and snacks. This approach can help promote muscle growth and prevent excessive fat gain.

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Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet or exercise routine. They can provide personalized guidance based on your individual needs and goals.

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