Please Scroll Down to See Forums Below
Diet for building mass
- Thread starter tomps43
- Start date
Rabid_Goose
New member
Eat more calories then you need, heavy emphasis on protein. Then you need a good weight lifting routine also, for building mass you want to work your back and legs to put on some mass. This is my 5th week of 5x5 and my Quads are starting to show up some more, and my back is looking better. But I'm cutting.
You can clean bulk or dirty bulk. Difference is, clean is a diet where most if not all foods are healthy, dirty is where if it has calories, you eat it.
You can clean bulk or dirty bulk. Difference is, clean is a diet where most if not all foods are healthy, dirty is where if it has calories, you eat it.
disturbed311
New member
specific diets are posted all over this section.... Quit bein lazy and do some readin..tomps43 said:
Meal1-
1 cup oats
16 egg whites
1 tbsp pb
Meal2(PWO)-
50g dextrose
2.5 scoops protein
1/2 cup of oats
Meal3-
3 slices wheat bread
3 chicken breasts
2 tbsp of flax
Meal4-
1 full yam(pretty large)
3 chicken breats
2 tbsp of flax
Meal5-
1 cup of oats
2 scoops of protein
1 tbsp of pb
Meal6-
2 chicken breasts
2 tbsp of flax
Breaks down to:
420grams of protein(40%)
310grams of carbs(30%)
130grams of fats(30%)
4200 total cals
1 cup oats
16 egg whites
1 tbsp pb
Meal2(PWO)-
50g dextrose
2.5 scoops protein
1/2 cup of oats
Meal3-
3 slices wheat bread
3 chicken breasts
2 tbsp of flax
Meal4-
1 full yam(pretty large)
3 chicken breats
2 tbsp of flax
Meal5-
1 cup of oats
2 scoops of protein
1 tbsp of pb
Meal6-
2 chicken breasts
2 tbsp of flax
Breaks down to:
420grams of protein(40%)
310grams of carbs(30%)
130grams of fats(30%)
4200 total cals
3200 Calorie Lean Builber
Calories Protein Carbs Fat
Meal 1 Breakfast
2 Eggs 200 14 2.8 14.6
4 Egg Whites 68 14 1.2
1/2 Cup Oatmeal 145 6.6 27.9 3
Beef patty or 6oz, Chicken Breast, or Turkey 145 26 4.5
or Muscle Milk RTD
558 60.6 31.9 22.1
Meal 2 and 4: 10:00 am, 3:00pm
Muscle Milk & Respect in Milk or 425 47.6 22.5 15.45
Oh Yeah ! Bar 425 47.6 22.5 15.45
OR
4oz to 6oz Chicken Breast or Turkey 155 32.5 2
.5 oz English Walnuts or Almonds 93 2.1 2 9.24
Banana 105 1.2 26.7 0.12
2pcs wheat bread or Wheat Bun 220 9 38 4.5
573 44.8 66.7 15.86
Meal 3 Lunch
6oz Chicken Breast or Turkey 186 39 2.4
4 Cups Salad Vegetables 45 4.65 8.1 0.5
Banana or Piece of Fruit 105 1.2 26.7 0.12
8 oz Sweet Potato or 2 pcs wheat bread 205 4.57 47.31 0.34
541 49.42 82.11 3.36
Meal 5 Dinner
8 oz Lean Beef, Chicken, Turkey, or Fish 360 52.97 15.7
4 Cups Salad or Vegetables 44.73 4.76 8.37 0.56
1 cup Brown Rice or Baked Potato 232 4.9 49.7 1.2
1/2 TBS Olive or Flax Oil 60 7
696.73 62.63 58.07 24.46
Meal 6
Muscle Milk & Respect in Milk 425 47.6 22.5 15.45
Calories Grams Grams Grams
3218.73 312.65 283.78 96.68
Cal's Cal's Cal's
1250.6 1135.12 870.12
38.85% 35.27% 27.03%
Calories Protein Carbs Fat
Meal 1 Breakfast
2 Eggs 200 14 2.8 14.6
4 Egg Whites 68 14 1.2
1/2 Cup Oatmeal 145 6.6 27.9 3
Beef patty or 6oz, Chicken Breast, or Turkey 145 26 4.5
or Muscle Milk RTD
558 60.6 31.9 22.1
Meal 2 and 4: 10:00 am, 3:00pm
Muscle Milk & Respect in Milk or 425 47.6 22.5 15.45
Oh Yeah ! Bar 425 47.6 22.5 15.45
OR
4oz to 6oz Chicken Breast or Turkey 155 32.5 2
.5 oz English Walnuts or Almonds 93 2.1 2 9.24
Banana 105 1.2 26.7 0.12
2pcs wheat bread or Wheat Bun 220 9 38 4.5
573 44.8 66.7 15.86
Meal 3 Lunch
6oz Chicken Breast or Turkey 186 39 2.4
4 Cups Salad Vegetables 45 4.65 8.1 0.5
Banana or Piece of Fruit 105 1.2 26.7 0.12
8 oz Sweet Potato or 2 pcs wheat bread 205 4.57 47.31 0.34
541 49.42 82.11 3.36
Meal 5 Dinner
8 oz Lean Beef, Chicken, Turkey, or Fish 360 52.97 15.7
4 Cups Salad or Vegetables 44.73 4.76 8.37 0.56
1 cup Brown Rice or Baked Potato 232 4.9 49.7 1.2
1/2 TBS Olive or Flax Oil 60 7
696.73 62.63 58.07 24.46
Meal 6
Muscle Milk & Respect in Milk 425 47.6 22.5 15.45
Calories Grams Grams Grams
3218.73 312.65 283.78 96.68
Cal's Cal's Cal's
1250.6 1135.12 870.12
38.85% 35.27% 27.03%
Hybridtheory2o
New member
promet1 said:
I like that simple but yet effective.
SgtSlaughter
New member
how do you know it's "effective" unless you've tried it?Hybridtheory2o said:
... I'm not shit stiring. it's rhetorical to make you think.
With that said, you may not need that many calories to grow... or you may need more.
Basic food choices there are pretty solid though.
Except whole eggs shouldn't be avoided. Cholestorol is good contrary to popular belief and stimulates natural testosterone production.
Steak is something else that would be great in there as well.
Milk. Veggies too.
But tailor your food chocies to what you can afford and what your body prefers (if you know that yet).
(that's responding to the 1st meal layout... just want to make that point if it's not obvious due to me repling to the post that the post i'm repling to with a post... lol... anyway.)
Hybridtheory2o
New member
I am going to start this diet next week once living conditions get better and I move back in with my parents. Ill let you know the day I start it and the results if anyone cares lol. ill takesome pics of before so can compare with after 10 weeks out or so.
Hybridtheory2o
New member
Oh yeh well thats what I meant about simple and effective. I basically meant in terms of what foods he had listed. I had a similar diet to that with maybe 1-2 meals less and not as strict and I blew up. I figured with this strict diet and absolutley no junk food or soda I could gain some nice mass and maybe drop some unwanted fat. My bad wasnt really thinking when I typed that.
Rabid_Goose
New member
promet1 said:
Oh crap, I think I've been doing my macro nutrients wrong all along. How is 420g/310/130 = 40/30/30? Are you going by the grams of the MN added up, or the percantage of calories they contribute too?
