Secrets of a Mass Building Diet

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  1. #1
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    Secrets of a Mass Building Diet

    Muscle Surf

    Mass Building Diet

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    Most people think dieting for a show is tough work. It takes loads of dedication and focus. But when it comes to gaining weight in the off season, most think it's a walk in the park. Hell, eat whatever you want, whenever you want? Trust me, this is not a dream come true. You try shoving down can after can of tuna and you'll see what I mean. Even filet mignon sounds good until you're eating it every single day for weeks on end. The biggest mistake lifters make is not taking diet and nutrition seriously when it comes to gaining.

    Most lifters think insane training is enough. Other less informed athletes think supplementing with creatine and whey protein alone is going to do the trick. Both groups are mistaken. Listen up. Training is secondary to diet. Training is the enjoyable part; eating big can be difficult. Just trying to keep your body fed when you're training with heavy weights is a tall order. To gain weight, you got to add calories on top of that. I guarantee there are going to be times when you have to chow down even though you can barely keep from puking the food back up.

    Start with protein, plenty of protein. When bulking, I keep my protein somewhere in the 450-600g range. For you, here's my rule of thumb: http://www.musclesurf.com/anmaxprot.html
    No fewer than 2g of protein per pound of bodyweight. So if you weigh 200 pounds, your goal should be a minimum of 400g of quality protein every day. When bulking, get your protein primarily from whole foods like lean cuts of beef and pork, eggs, lowfat chicken and turkey, salmon, and tuna packed in water. Lamb chops aren't too bad, but they're higher in fat than pork chops. Here's one tip: In my experience, red meat is better than white meat for a gain, so you may want to focus heavily on beef as opposed to chicken or turkey.

    Lean cuts have similar amounts of fat, but better amino acid profiles, tons more B vitamins essential for energy, and more calorie-dense. I eat 20-30 egg whites per day as well, but I use an egg white product that's pasteurized and comes in a carton. You can find them in most grocery stores. Raw eggs are more difficult to digest and contain a lot of harmful bacteria. Don't eat them raw.

    If you're getting 400g protein per day, then you should also eat half of that in carbs, or 200g. So, that's 2g protein per pound of bodyweight, and 1g carbs per pound of bodyweight. My preferred sources of carbs include whole oats (not the sugar-filled instant oatmeal), brown rice, steamed white rice, pasta (in the off-season), sweet potatoes, baked potatoes, whole wheat bread, and all kinds of leafy green vegetables.

    Once you got your protein and carbs in order, divide the total amounts of each into as many meals as you can get in per day. In other words, let's say you need 400g protein and 200g carbs during the first week. If you can, divide those grams into 5-6 meals spaced every 2-3 hours. What you end up with is about 80g protein and 40g carbs per meal.


    Now I didn't mention anything about fat because most of the fat you need will come from the foods you are eating, like the nuts (peanuts, pecans, almonds, cashews), beef, eggs, natural peanut butter (not the sugar-rich peanut butter commonly found) and the like. However, you can always supplement a little with flaxseed oil http://www.musclesurf.com/jarrowflaxseedoil.html or other essential fats. Limit your total fat intake to about 20%. No more.


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    Supplement-wise, take the Animal M-Stak http://www.musclesurf.com/anmest.html every single day, on training and non-training days. Take the M-Stak 30 minutes before you lift. On non-training, take the M-Stak on an empty stomach between meals. Bear in mind that with the M-Stak, you can use your other supplements. I recommend a good multi like the Animal Pak http://www.musclesurf.com/animalpak.html . Other supplements you can use with the M-Stak http://www.musclesurf.com/anmest.html are creatine http://www.musclesurf.com/prolcreatmon1.html , liver tabs http://www.musclesurf.com/beverly-ultra-40-liver.html , BCAA shttp://www.musclesurf.com/beverly-muscle-mass.html , and glutamine http://www.musclesurf.com/astlglut300g.html . I use these myself. Most lifters today think liver tabs are outdated and obsolete. They don't know what they're missing.

    Now here's the important part. Follow this diet for 7 days, or the first week of the Animal M-Stak cycle. At the end of the week, get on the scale. Look at yourself in the mirror. Are you gaining weight? Yes or no? If no, then you need to increase your calories. For the second week of the M-Stak cycle, keep your protein intake at 2g while increasing your carbs to 1.5g per pound of bodyweight. After the second week of the cycle, check the scale and the mirror again. Is the weight coming on? If not, for the third week, go to 2g carbs per pound of bodyweight, and check results at the end of the third week. If everything looks good, follow the same diet for the fourth week (the off cycle).

    The whole trick here is to do things in increments. You add thousands of calories right off the bat, and I guarantee you'll put on more fat than you expected. Listen, everybody and his brother wants quick results, but this kind of short-sighted thinking will only set you back, not forward. Be patient. Just like you pace yourself with lifting, being careful to avoid overtraining, pace yourself with your meals. Don't try to gain everything all at once. If you need to, continue with a second Animal M-Stak cycle the following month. You can safely use Animal M-Stak for up to six consecutive months.

    Believe me, it's not going to be easy adding a ton a calories immediately. Since you're eating every 2-3 hours, you'll probably never feel hungry. Sometimes, you're going to have to force yourself to eat. Listen, eating this way isn't for everyone. If you want to look like an animal, you got to eat like one. As a final reminder keep your protein intake high, drink plenty of water, and make sure your sugar intake low. Avoid junk foods and try to eat clean. Combined with your training and Animal M-Stakhttp://www.musclesurf.com/anmest.html , you should be able to put on quality weight by the end of the month and feel stronger too.


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  2. #2
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    Wait a min!? Arent to carbs supposed to be more instead of the protein?
    ]

  3. #3
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    Thanks for the info Babsi. You are right about eating being difficult. I'm sitting here now trying to decide what to eat for dinner. Beef, Turkey, Tuna, I'm sick of it all. I need new recipes to do something different with this stuff. I'd kill right now for a snickers.

  4. #4
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    Yeah, 400g of protein is a shitload. And, to GAIN, you NEED carbs. I would say if you're doing 300g of protein, you carbs would be around 500g. Not the other way around...

  5. #5
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    I love the guys from Animal Pak!!

  6. #6
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    Originally posted by donescobar2000
    Wait a min!? Arent to carbs supposed to be more instead of the protein?

    Yes or at least equal to them. The article is written by Universal which just happens to sell protein powder. Hence the reason they reccomend so much protein. Carbs are protein sparing, you wouldn't need to eat so much protein if you ate enough carbs.

  7. #7
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    Yeah, that's what I was trying to say

  8. #8
    Patrick
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    here, you want the secret to building mass??? It is really simple:



    EAT SOMETHING AND PICK SOMETHING UP!!
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  9. #9
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    I love it



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  10. #10
    Fighting Endometriosis


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    Originally posted by P-funk
    here, you want the secret to building mass??? It is really simple:
    EAT SOMETHING AND PICK SOMETHING UP!!

    That's true, but why do you have to come in here and be sarcastic?
    Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
    Before you talk about what you want - appreciate what you have.

    http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
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  11. #11
    The Gym's Disciple
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    Now lets not start any arguements. I'm sure it was not meant in that manner. Lets just all be friends.
    ]

  12. #12
    Patrick
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    Actually, I wasn't trying to be sacastic.....I was trying to be cute
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  13. #13
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    And a cutie you are



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  14. #14
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    I try to be friends with everyone. I'm not mad. I'm just asking why he had to come in here and junk it up with that comment.

    It held exclamation points and it was clearly in all caps. Caps generally promotes anger, high point focusing, etc....I have yet to see where anywhere where caps wasn't used in sacasm. I can see here and there in a quote or comment, but not a complete sentence. I dunno.....Anyway, I'm not upset. Just asked...No biggie.
    Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
    Before you talk about what you want - appreciate what you have.

    http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
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  15. #15
    Fighting Endometriosis


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    Originally posted by P-funk
    Actually, I wasn't trying to be sacastic.....I was trying to be cute

    It was cute. I need to get to know your personality. I don't think we chat often.

    Anyway, I liked what you said. It's very much true.
    Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF
    Before you talk about what you want - appreciate what you have.

    http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg
    A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac
    Desire+Consistency='s RESULTS

  16. #16
    Patrick
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    No, actually, I was really just joking around, I am not trying to be difficult. The main reason I did that is because everyone seems
    to want to over complicate things when it comes to their diet. It is really simple, if you want to gain weight, then eat. That is all I was implying.

    Jodi........glad someone thinks so
    Optimum Sports Performance

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