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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 05-20-2014, 07:10 AM   #1
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Default Diet for mass gain

I copied and pasted a post I made about eating to gain mass while trying to keep fat gain to a minimum. I thought I would contribute it to MAB. Its two posts combined so it may not read smoothly but the first part explains the thoughts behind it and the other is a sample implementation:

If your looking for a simplified way to gain mass then heres a brief synopsis I wrote on the board on the DC method of eating. I was trained by Dante in 2006 so this is what I learned from him and it works for gaining weight with minimal fat gain.

"1 Dante posts a study where sumo wrestlers actually carry more muscle mass than bodybuilders and they dont lift weights. They get that large by overfeeding. Since we dont want to look like a sumo wrestler, we need to take that lesson and approach it diffrently. We need an excess of calories to gain size so protein is the macronutrient of choice. Due to the calories it takes your metabolism to burn protein, a overabundance can give us the excess calories while stimulating the metabolism. Body temp rises and we become Dante described "blast furnances".

2 While we are doing this there are some things that will help you stay lean while you gain:daily morning cardio (low intensity 45 minutes), carb cutoffs. green tea, 7 Keto, etc. Also water intake is huge. At least a gallon of water a day!

So let say 350 grams of protein is the goal.
–6 meals.
–Each meal has to have 55-60 grams of protein.
-Each meal is either a pro carb or pro fat meal depending on time of day. PWO is always pro carb. Usually, your last two meals are pro fat due to carb cutoff.
-Eat the protein first then eat the rest.
Example Protein fat meal: Steak, brocolli, and salad. Eat all the steak and then fill up on the salad and brocolli.
Example Protein carbs: Egg whites, turkey sausage, oatmeal. You know the deal.

Our hypothetical bodybuilder eats on a training day:
Meal 1: pro carbs
Train
Meal two (pwo): pro carbs
Meal three: pro carbs
Meal four: pro carbs
Carb cut off
5 and 6: pro fat

Non training day maybe only one pro carb meal or he may have four depends on bodyfat. There is a little more to it but that’s enough to be dangerous."

Start with your pro carbs meal based around your workouts and pro fat for the others. Not gaining? switch some of your pro fat meals to pro carbs. Getting too fat? visa versa. The protein goal is an arbitrary number also and I think its a usually a little too high. I like a little over a gram per bodyweight. I weigh 225 so I would shoout for 250 grams of protein. I eat 5 times a day usually so 50 grams average per meal. Fill the rest in with carbs and fats as we discussed and see what happens.


An example of putting a plan together for someone who weighs 200 pounds and wants to gain mass with minimal fat gain.

BW 200 pounds
Protein:250
Meals:4 (whatever fits your schedule)
Trains in the afternoon

Training day
Meal 1: (pro fat) 4 Eggs, 4oz sirloin, vegetables
Meal 2: (pro carbs) 10 oz cooked chicken,vegetables, rice (eat last and until your full)
Meal 3: (pro carbs) 1 cup cottage cheese, 1 can pineapple
Train
Meal 4: (pro carbs) 8oz sirloin,vegetables, potato (eat last and until your full)

Non training day:
cardio in AM
Meal 1: (pro carb) 4 Eggs, 4oz sirloin, Eziekel bread (eat last and until your full)
Meal 2: (pro carbs) 10 oz cooked chicken,vegetables, rice (eat last and until your full)
Meal 3: (pro carbs) 1 cup cottage cheese, 1 can pineapple
Meal 4: (pro fat) 8oz sirloin,vegetables

Eat like this. Eat the protein first, then the vegetables, and then the carbs. Let your hunger drive how many carbs you eat for that meal. Check the scale weekly and use the mirrior to give you feedback. If your really hungry and its a pro fat meal then by all means increase the protein serving size and fill up on vegetables.

If your not gaining weight:
First-switch pro fat meals to pro carbs
Second-increase portion size of protein
Third-add meals

If your gaining too much weight:
First- switch meal three on non training day to pro fat
Second-switch meal one on non
Third-switch meal two on training day

Thats a basic overview but its a way to eat without having to constantly check your macros or just binge eating. Its up to you to make the necessary adjustments for what your seeing. Your daily energy requirements are going to fluctuate so let your hunger drive how much you eat as long as you do so according to the guidelines. I like it better than just picking some arbitrary calorie number that may be way to much or to little to accomplish your goal for that day.
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Old 05-20-2014, 08:42 AM   #2
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Stickied. Thanks!
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Old 05-20-2014, 08:46 AM   #3
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Nice read Mike!
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Old 05-20-2014, 09:59 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
Stickied. Thanks!
Thank you and I am glad I can contribute to this great board.

Quote:
Originally Posted by moeheep View Post
Nice read Mike!
Thank you sir.
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Old 05-20-2014, 10:23 AM   #5
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Good read. Essentially what I have been doing of late, even as I am cutting a bit. The one thing I have noticed as I am leaning out is that salt intake affects my daily picture. I am amazed at the water weight fluctuations I see on days with higher salt intake. If you don't keep your mind focused, it can be really frustrating.
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Old 05-20-2014, 10:53 AM   #6
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It can definitely work for both. A strict fat loss plan would be pro fat meals for all but the one before and after the workout.
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Old Today, 04:49 AM   #7
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This is a good plan. but I think I can stick to one plan at a time.
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