Mass Gain Diet

[mastover]

I have a lot of guys (and I see this issue on other fitness/bodybuilding boards) trying to eat for mass. A lot of these people are underweight with little muscle, but fear of getting fat. Yeah, you'll get fat if your training is not conducive for muscle. But if you incorporate a progressive strength training routine, your skinny/fat problems will be forgotten quickly. They all think they are eating enough, when the truth is they are not. I'm talking about the 6'2" 170 pound guys with little muscle but are self conscious about their gut. let's get real here.... Oh, and let's not lets not forget the 5'3' guys weighing 115 guys. Again.... conscious about their guts and skinny arms with man boobs.

1) Hit the weights hard. Heavy, basic compound movements. Eliminate the bicep curls, tricep pushdowns, dumbell laterals, and focus on squats, deadlifts, heavy benches, military presses, barbell/db rows. HEAVY.

2) EAT and use creatine monohydrate.

3) Train 3x per week.

4) EAT

5) Get stronger every week by adding the smallest possible increment of weight each week on related exercises

6) EAT

Here is what I did back in 2001 when I won the NYS Natural Bodybuilding title. I went from 155 pounds to 175 pounds in 16 weeks. Once I dieted down for the show, I wound up at 157 pounds @ 4% BF.


MEAL 1: 8 egg whites
2 servings of oatmeal or grits
1 protein drink (1.5 scoops Beverly's Muscle Provider)
MEAL 2: 8 ounces chicken breasts
2 plain medium baked potatoes
1 cup broccoli
MEAL 3: 8 ounce of baked fish or chicken
1 large serving of pasta.
1 medium salad with lemon juice
1 protein drink
MEAL 4: 8 ounces skinless chicken breasts or 6 ounces red meat
1 cup of rice
1 banana
MEAL 5: 8 ounces baked 99% lean ground turkey.
2 medium yams or sweet potatoes.
1 cup broccoli.
1 protein drink (whey isolate or Muscle Provider)
MEAL 6:
8 egg whites, 1 whole egg
1 baked potato

Supps were 12 fish oil caps, 5 grams creatine monohydrate, multi vitamin, amino acids, dessicated liver.

The nutrition rules the roost. If you want to gain muscle mass, you gotsta eat.

[MT77]

Thanks for the post. I'm on a quest to gain about 15lbs for an upcoming strongman contest. The more lean mass the better. I'll try to follow these principles.

[mastover]

Originally Posted by MT77

Thanks for the post. I'm on a quest to gain about 15lbs for an upcoming strongman contest. The more lean mass the better. I'll try to follow these principles.

MT, if you've never used Dessicated Liver, I would highly recommend it. You will notice endurance AND strength increases within the first two weeks. If you decide upon Beverly's Ultra 40 Liver tabs (don't worry, I'm not endorsed by them) I would take 1 tab per every 10 pounds of bodyweight. Just make sure to add it to your macro totals for the day if you are counting calories. One tab equates to 2 grams of the highest fat free protein source I can think of. Use creatine monohydrate and HMB along with the Ultra 40. You will crush your strong man comp.

Good luck.

[MT77]

Originally Posted by mastover

MT, if you've never used Dessicated Liver, I would highly recommend it. You will notice endurance AND strength increases within the first two weeks. If you decide upon Beverly's Ultra 40 Liver tabs (don't worry, I'm not endorsed by them) I would take 1 tab per every 10 pounds of bodyweight. Just make sure to add it to your macro totals for the day if you are counting calories. One tab equates to 2 grams of the highest fat free protein source I can think of. Use creatine monohydrate and HMB along with the Ultra 40. You will crush your strong man comp.

Good luck.

Got my Ultra 40 tabs yesterday, and took 6 before bed last night. 6 again this morning, and 6 this afternoon. I'll have another 6 after dinner. I'll let you know how it goes. My supplement shelf in my pantry is getting a little out of control:

Animal Pak multivitamin (11 pills in each pack, 1 pack per day)
Glucosamine / Chondroitin (1 pill AM, 1 PM)
Creatine (10g daily)
L-Glutamine (10g daily)
Fish Oil (1 AM, 1 PM)
Melatonin (2 PM)
I3C (1 AM, 1 PM)
DHEA (1 PM)
Protein powder (2 shakes, 80g total daily)
now Liver tabs (18-20 per day)! Yikes!

[mastover]

Originally Posted by MT77

Got my Ultra 40 tabs yesterday, and took 6 before bed last night. 6 again this morning, and 6 this afternoon. I'll have another 6 after dinner. I'll let you know how it goes. My supplement shelf in my pantry is getting a little out of control:

Animal Pak multivitamin (11 pills in each pack, 1 pack per day)
Glucosamine / Chondroitin (1 pill AM, 1 PM)
Creatine (10g daily)
L-Glutamine (10g daily)
Fish Oil (1 AM, 1 PM)
Melatonin (2 PM)
I3C (1 AM, 1 PM)
DHEA (1 PM)
Protein powder (2 shakes, 80g total daily)
now Liver tabs (18-20 per day)! Yikes!

MT, as an elite strength athlete, here is what I would suggest. Again... these are only my suggestions and not requirements. When all is said and done, you're the boss with the supps you take.:

Drop the creatine to 5 grams per day. Anything over than that will make your kidney's work harder and then there is the conversion to creatinine, which will only be excreted at waste and enhance dehydration. 3-5 grams mono a day is plenty. In 28-32 days your body's creatine stores will be saturated.

I would eliminate glutamine entirely.

Don't know what I3C is.

Can't comment on DHEA since it is banned in natural orgs. If the orgs you compete in allow it's usage, then you may benefit. A better option for increasing test would be d-aspartic acid. 3 grams per day for 4 weeks, followed by 4 weeks off.

Use 3 Ultra 40 tabs per day with each meal for the first 10 days. Thereafter, use 4 tabs with each meal. At your stats, you can take upwards of 24 tabs a day after the two week initiation point. In the past, I have taken upwards of 28 tabs a day during severe pre contest dieting yet my strength never wavered. In fact, it increased.

Look into HMB. Very important for strength and endurance. Works in synergy with creatine mono.

[luka5]

hmm maybe I'll post my current bulking diet here.


Meal I
100g oats, 100g blueberries, 1 scoop natural whey, 3 boiled eggs, 2 rice cakes

Post-workout meal (if workout day): large banana, 1 scoop natural whey

Meal II
100g brown basmati rice, 200g baked turkey breast, 1 tbs extra virgin olive oil, 150g broccoli

Meal III
100g brown basmati rice, 200g braised lean beef, 1 tbs extra virgin olive oil, 150g green beans

Meal IV
100g brown basmati rice/100g roasted buckwheat, 200g backed turkey breast, 1 tbs extra virgin olive oil, 150g broccoli

Meal V
200g steamed salmon


what do you think about it?

[MT77]

Originally Posted by mastover

MT, as an elite strength athlete,

I'm flattered, but I'm a middle-of-the-pack strength athlete.

Originally Posted by mastover

here is what I would suggest. Again... these are only my suggestions and not requirements. When all is said and done, you're the boss with the supps you take.:

Drop the creatine to 5 grams per day. Anything over than that will make your kidney's work harder and then there is the conversion to creatinine, which will only be excreted at waste and enhance dehydration. 3-5 grams mono a day is plenty. In 28-32 days your body's creatine stores will be saturated.

DONE

Originally Posted by mastover

I would eliminate glutamine entirely.

Why? Seems to have lots of benefits. Am I missing something?

Originally Posted by mastover

Don't know what I3C is.

Indole 3 Carbinol. Found in cruciferous veggies. It promotes hormone balance, supports liver health. Taking this because I'm taking DHEA. Can help regulate estrogen.

Originally Posted by mastover

Can't comment on DHEA since it is banned in natural orgs. If the orgs you compete in allow it's usage, then you may benefit. A better option for increasing test would be d-aspartic acid. 3 grams per day for 4 weeks, followed by 4 weeks off.

Not banned in the North American Strongman org. In fact, there is no testing in NAS. I wouldn't consider taking anything illegal, but DHEA is commercially available, and seems to work.

Originally Posted by mastover

Use 3 Ultra 40 tabs per day with each meal for the first 10 days. Thereafter, use 4 tabs with each meal. At your stats, you can take upwards of 24 tabs a day after the two week initiation point. In the past, I have taken upwards of 28 tabs a day during severe pre contest dieting yet my strength never wavered. In fact, it increased.

OK, i'll follow this protocol. I consumed 18 yesterday but in 3 servings of 6. I'll spread it out a little more.

Originally Posted by mastover

Look into HMB. Very important for strength and endurance. Works in synergy with creatine mono.

Will do. Thanks!

[mastover]

Originally Posted by MT77

Why? Seems to have lots of benefits. Am I missing something?

Over the years I have changed my views on several supplements and l-glutamine is one of them. It's perfectly OK to take but it's more beneficial for intestinal health to maintain healthy bacteria in the GI tract.

Our bodies naturally produce all the glutamine we need but I believe the main benefit of Glutamine is that it helps stabilize blood sugar levels. When they are too low, it suppresses insulin to keep levels from going lower, and helps convert excess sugars into added energy.

A supplement I prefer over Glutamine would be a good EAA powder or in tablet form.

[mastover]

Originally Posted by luka5

hmm maybe I'll post my current bulking diet here.


Meal I
100g oats, 100g blueberries, 1 scoop natural whey, 3 boiled eggs, 2 rice cakes

Post-workout meal (if workout day): large banana, 1 scoop natural whey

Meal II
100g brown basmati rice, 200g baked turkey breast, 1 tbs extra virgin olive oil, 150g broccoli

Meal III
100g brown basmati rice, 200g braised lean beef, 1 tbs extra virgin olive oil, 150g green beans

Meal IV
100g brown basmati rice/100g roasted buckwheat, 200g backed turkey breast, 1 tbs extra virgin olive oil, 150g broccoli

Meal V
200g steamed salmon


what do you think about it?

It may or may not be. I really can't say...

[luka5]

Originally Posted by mastover

It may or may not be. I really can't say...

as far as it comes to food selection..?

[mastover]

Originally Posted by luka5

as far as it comes to food selection..?

Food selection looks fine, but it's important to take in enough calories to support a mass gain phase with minimal fat gain.
It matters much less WHAT you eat than the number of protein/carbs/fats you take in. At the end of the day you have to come as close to your targeted macro numbers as possible.

[luka5]

Originally Posted by mastover

Food selection looks fine, but it's important to take in enough calories to support a mass gain phase with minimal fat gain.
It matters much less WHAT you eat than the number of protein/carbs/fats you take in. At the end of the day you have to come as close to your targeted macro numbers as possible.

ok, got it sir.

I consume approximately 3400 kcal and my BW is 81kg currently (5 8 height)

PS. Your Av made my day

[mastover]

Originally Posted by luka5

ok, got it sir.

I consume approximately 3400 kcal and my BW is 81kg currently (5 8 height)

PS. Your Av made my day

OK, cool..... But please call me Mast or Aram.

[mastover]

I've been getting a lot of PM's regarding this post, and I would like to add some thoughts and some more info concerning weight and strength gains.


I like to proceed in the healthiest way possible.

~ Add more resistant carbs (non-glycemic starch) to your diet. This starch is not digested in the small intestine but has healthful benefits in the colon. Remember.... Health is numero uno..
~ Example of naturally occurring resistant carbs:
navy beans
raw banana
lentils
barley
oatmeal
whole grain bread

~ Resistant starches are also oligasacchirides. A fermentable fiber.
~ I like prebiotics over probiotics. Most probiotics on the market are useless.
~ Examples of Prebiotics are natural foods such as saurkraut, kimchi, or fermented wheat germ extract.... which helps to assimilate more bcaa's

With the above you will notice less stomach/GI distress... ie: gas, bloat... with the added bonus of taking in more food (with the absence of dairy) and not experience the stomach problems associated with a high calorie diet. To expand on what I just mentioned...... I would eliminate milk, and possibly other dairy products like cheese and even yogurt.

[luka5]

this topic is really informative, but I wonder if:

8 oz lean round steak (grilled in oven)
3,5oz (raw weight) of wholegrain basmati rice
1 baked potato
1 tbs extra virgin olive oil

would be a good post workout meal consumed ~30-60min after workout? (since I can eat a solid meal 30-60 min after workout I think that any whey shakes, carbo, dextrose etc wouldnt be neccessary diretly after workout, am I right?)


and also if

40g natural whey concentrate
3,5 oz rolled oats (raw weight)
a bit of cinnammon

would be a good preworkout meal (consumed ~1h before workout)
?

[mastover]

Originally Posted by luka5

this topic is really informative, but I wonder if:

8 oz lean round steak (grilled in oven)
3,5oz (raw weight) of wholegrain basmati rice
1 baked potato
1 tbs extra virgin olive oil

would be a good post workout meal consumed ~30-60min after workout? (since I can eat a solid meal 30-60 min after workout I think that any whey shakes, carbo, dextrose etc wouldnt be neccessary diretly after workout, am I right?)


and also if

40g natural whey concentrate
3,5 oz rolled oats (raw weight)
a bit of cinnammon

would be a good preworkout meal (consumed ~1h before workout)
?

Sure, those meals look fine.

[luka5]

Originally Posted by mastover

Sure, those meals look fine.

thank you, so I dont need a whey/simple carbs shake directly post workout in case I eat solid meal 30-60 min after workout?

[Uncle Bose]

Originally Posted by mastover

If you decide upon Beverly's Ultra 40 Liver tabs (don't worry, I'm not endorsed by them) I would take 1 tab per every 10 pounds of bodyweight.

Isn't this an extreme iron overload? Everything I've read describes excess iron as being difficult for the body to eliminate. Add to that the fact that heme iron is the type of iron most easily absorbed by the body, I just don't see how this would NOT put someone in danger of iron toxicity.

Not trying to be argumentative, but I'd love to see some literature that explains this.

EDIT: I emailed Beverly Int'l and they said each tab contains 0.5 mg of iron, which isn't "extreme" after all. Still, I'd be curious as to how excess is mitigated considering that along with diet, 1 tab per 10 lbs would place you on the upper end of (or a hair beyond) the recommended range for iron intake.

[mastover]

Originally Posted by Uncle Bose

Isn't this an extreme iron overload? Everything I've read describes excess iron as being difficult for the body to eliminate. Add to that the fact that heme iron is the type of iron most easily absorbed by the body, I just don't see how this would NOT put someone in danger of iron toxicity.

Not trying to be argumentative, but I'd love to see some literature that explains this.

EDIT: I emailed Beverly Int'l and they said each tab contains 0.5 mg of iron, which isn't "extreme" after all. Still, I'd be curious as to how excess is mitigated considering that along with diet, 1 tab per 10 lbs would place you on the upper end of (or a hair beyond) the recommended range for iron intake.

Too much of anything can be harmful. I have clients who refuse to take fish oil, creatine, and some who will only eat organically grown foods. If you don't want to take dessicated liver, that's your choice. With clients, I offer my supplement suggestions on their plans. But they are only that.... suggestions and NOT requirements.

If heme iron was dangerous, I would've been dead 20 years ago. LOL. I've gone as high as 30 tabs per day during contest dieting. During my last physical 6 months ago I was on a heavy cycle of liver tabs. Upwards of 26 per day. My blood test revealed a total cholesterol of under 190, normal iron levels, excellent vitamin D levels, and above average testosterone levels for a guy my age. Further, my liver panel came out excellent. And remember, I abused alcohol and recreational drugs for a solid 7 years straight from the age of 17 to 24. Hospitalized on numerous occasions.

With 20 tabs as an example, you'd be getting less than 10 grams of heme iron per day. A far cry from 45 grams which would be considered toxic. Heme iron is the bioavailable counterpart to elemental and "inorganic" iron, which can get stored as unused iron and cause different facets of toxicity. This can lead to the formation of free radicals eventually leading to the damage of cell membranes. Heme iron is a natural form of iron already found and used in our bodies. Toxicity is very rare.

Like I said earlier, too much of anything can be harmful.... even water.

I take dessicated liver and can feel and see the difference. Sometimes I even cycle off creatine when I'm on the DL. If you do not wish to take it, that's perfectly fine.

[Uncle Bose]

Oh, I definitely want to take it, and if not for your posts I wouldn't have considered it. Just wanted to alleviate my concerns/ignorance first.