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Muscle Surf
Mass Building Diet
powered by:
Machine from Universal Nutrition
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.
Which Protein is Best?
Checkout the musclesurf.com top selling protein of all time here...
http://www.musclesurf.com/100wheyprot2.html
The Best Prohormone?
Checkout which prohormones we recommend here...
http://www.musclesurf.com/prohormone1.html
What exactly is GHR 15?
The product is Growth Hormone Releaser 15 (GHR15). It is NOT a hormone. Read more on GHR 15 here...
http://www.musclesurf.com/ghr-15-facts.html
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.
The World's Strongest Fat Burner...
The original Stacker 2 formula is designed for those who are in need of a powerful, thermogenic dietary supplement and extreme energizer. This powerful formula may help create a thermogenic response, crush nagging cravings and deliver an extreme boost of energy.
Stacker 2 contains the original powerful thermogenic ingredients that have helped men and women nation-wide. http://www.musclesurf.com/stacker2.html
Mass Building Diet
powered by:
Machine from Universal Nutrition
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.
Which Protein is Best?
Checkout the musclesurf.com top selling protein of all time here...
http://www.musclesurf.com/100wheyprot2.html
The Best Prohormone?
Checkout which prohormones we recommend here...
http://www.musclesurf.com/prohormone1.html
What exactly is GHR 15?
The product is Growth Hormone Releaser 15 (GHR15). It is NOT a hormone. Read more on GHR 15 here...
http://www.musclesurf.com/ghr-15-facts.html
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.
The World's Strongest Fat Burner...
The original Stacker 2 formula is designed for those who are in need of a powerful, thermogenic dietary supplement and extreme energizer. This powerful formula may help create a thermogenic response, crush nagging cravings and deliver an extreme boost of energy.
Stacker 2 contains the original powerful thermogenic ingredients that have helped men and women nation-wide. http://www.musclesurf.com/stacker2.html
