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Subject: Diet for Muscle Gain
My Diet for Muscle Gain
By Gabe Davis
Here is my diet I followed during my muscle gain cycle. I'll preface
it with a quote from Ronnie Coleman, "Lift a lot of weight and eat
a lot of food."
I learned that you have to ramp up your appetite to where your body
is expecting food every few hours. That's how I was able to wake up
at 2 AM every morning to have a protein shake, my body woke me up
with hunger pains because it had become accostumed to eating so
often.
The next step is quality meals. I don't see any value to having a
meal that's just empty carbs. Complex carbs sure, but not empty
carbs. So for a schedule I basically ate every 3 hours with a
midnight meal, it looked like this:
2 AM, 7 AM, 10 AM, 1 PM, 4 PM, 7 PM, 10 PM. Almost every meal had
some sort of protein and carb. That could mean whole-wheat toast
with a protein shake, or a lean meat (chicken, steak, fish, turkey)
with a vegetable, either starchy or complex depending on where I
was in the day. I never missed a meal, and I never had a meal that
was less than 20 grams of protein, 500 calories, etc.
I difinately was going for 50% more grams of protein a day than I
weighed which worked out to be 300 grams of protein a day. I
probably was averaging 6000 calories a day. Of course the second
part was that I never took more than 48 hours off from a full
workout at the gym.
Lastly, too many guys want to try to bulk up while keeping a six
pack, so they do cardio after their workouts, and ab work. I've
found you can't combine the two. What I explain to people now is
that I did 4 months of muscle gain, then 6 weeks of cutting to get
the extra fat back off. No Problem. I know tons of guys trying to
do both at once, and I don't know any of them, not one who's getting
very far with either category, it's the old two steps forward two
steps back.
Secrets:
cook up 10 lean pieces of chicken at a time.
Make a vat of chili (turkey, beans, tomatos, corn), brown a few lbs
of meat at one time then add it to vegetables with a sauce when
you're ready to eat.
And protein shakes are perfect for weight gain because your body
doesn't have to work hard to process it like it does meat. I always
mixed it with milk for more of all the good stuff. |
| Posted: 1/16/2008 |
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