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Kris Gethin's DTP: Nutrition

Maximize your muscle growth by following Kris Gethin’s DTP nutrition plan. You want to get big? You gotta eat big.

Food is fuel. It's essential for muscle repair, recovery and growth, especially on a program as taxing and intense as DTP. If you don't eat the right foods in the necessary quantities, it doesn't matter how hard you train: You simply won't grow.

Abs are built in the kitchen, but so are biceps, triceps, shoulders, back and every other body part. DTP demands that you eat big to get big.

Without adequate calories, your body will not produce enough energy to drive consistent, maximum workout output. You need enough fuel to support recovery, healthy testosterone levels and muscular development. You need enough fuel to grow!

No Excuses ///

It doesn't matter where you reside, how much you travel, what type of job you hold, how old you are, what hours you work, how many kids you have, or if you are a beginner. Don't make excuses! You either put up or shut up. You can make another excuse or make a commitment.

Control your circumstances, or get controlled by them for the 10th year in a row. Drink some concrete, because it's time to harden the f#ck up. If you want results like me, you need to eat and train like me.

This nutrition program is built specifically for the accompanying DTP training program. The training program is constructed to pair with the supplement program. The supps are stacked to fuel your cardio and resistance workouts.

If you want to experience the EXACT muscle-building results that I and many of my clients have experienced, do not deviate or change this plan by even 1%!

If you want to try something else, follow a different plan. Don't waste my time asking if you can try this or change that. If it's not on the plan, don't ask me if you can have it, change it or swap it.

Eat This ///

To maximize growth while minimizing fat gain, you will eat roughly 20 calories per pound of bodyweight every day for the next 4 weeks. You will eat 6 meals per day, not including your post-workout shake.

Every meal will contain roughly 35-45 g of protein, 50-70 g of carbohydates, and 15-25 g of fat.

Every meal will be comprised of lean protein, 1-3 forms of carbohydrate (complex, fibrous, or fruit) and a healthy fat source. Your macronutrient ratio will be roughly 35% protein, 50% carbs and 15% fat.

Eat These ///

It's important that you mix up the sources of protein, carbs and fats you eat throughout the day. You need to give your body varying amino acid profiles and the right nutrients at the right times.

You need plenty of food to build muscle; you don't want to get bored eating the same bland food at every meal.

Some of my favorite macronutrient sources are:

No Cheating ///

I'm not an advocate of dirty bulking, so burgers, fries, pizza, tacos, chips, candy and chicken wings are a no-no. However, when training larger body groups like chest and back or legs and abs, you can be somewhat flexible with your pre- and post-workout meals.

Two times per week, you can have a high-carb, starchy meal like sushi, or go Italian with a lean source of protein and spaghetti. Eat these meals roughly one hour before or after training.

Drink Up ///

Drink roughly 1.5 gallons of water every day. Your body is made up of over 70 fluids. If you aren't adequately hydrated, expect your performance to be severely impacted. Water plays a huge role in the transportation of nutrients, elasticity of tissues, regeneration of bone and joint health, etc.

To make it easier, mix your water with Amino Recovery to provide a refreshing taste that encourages you to drink more.

DTP Sample Meal Plan

Throughout the day, drink 1.5 gallons of water mixed with 6-8 scoops of Gaspari Aminolast

Upon Waking
Meal 1: Mass Mush
  • eggs

    Egg Whites

    8
    Calories: 92 | Fats: 299 mg | Protein: 19 g | Carbs: 1 g

  • eggs

    Egg Yolks

    3
    Calories: 166 | Fats: 12 g | Protein: 12 g | Carbs: 1 g

  • almond butter

    Almond Butter

    1 tbsp
    Calories: 94 | Fats: 9 g | Protein: 3 g | Carbs: 4 g

  • apple

    Apple

    1/2
    Calories: 46 | Fats: 136 mg | Protein: 241 mg | Carbs: 12 g

  • pineapple

    Pineapple

    5 slices (708 g)
    Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

  • blueberries

    Blueberries

    Handful (19 g)
    Calories: 11 | Fats: 61 mg | Protein: 137 mg | Carbs: 3 g

  • yogurt

    Probiotic Yogurt

    1 cup
    Calories: 197 | Fats: 3 g | Protein: 11 g | Carbs: 31 g

  • oats

    Cooked Oats

    2 cups
    Calories: 260 | Fats: 4 g | Protein: 7 g | Carbs: 48 g

Meal 2: Nutrition by Design
  • chicken

    Chicken Breast

    6oz
    Calories: 134 | Fats: 663 mg | Protein: 29 g | Carbs: 4 g

  • pasta

    Pasta

    7oz
    Calories: 291 | Fats: 1 g | Protein: 12 g | Carbs: 58 g

  • apple

    Apple

    1
    Calories: 91 | Fats: 273 mg | Protein: 482 mg | Carbs: 24 g

  • walnut

    Walnuts

    8
    Calories: 209 | Fats: 21 g | Protein: 5 g | Carbs: 4 g

Meal 3: Steak Sarneys
  • steak

    Sirloin Steak

    6 oz
    Calories: 362 | Fats: 17 g | Protein: 49 g | Carbs: 0 g

  • bread

    Wholemeal Bread

    5 slices
    Calories: 398 | Fats: 7 g | Protein: 16 g | Carbs: 70 g

  • eggs

    Fried Eggs

    2
    Calories: 137 | Fats: 10 g | Protein: 9 g | Carbs: 579 mg

  • coconut

    Coconut Water

    1L
    Calories: 193 | Fats: 2 g | Protein: 7 g | Carbs: 38 g

Post Workout
Meal 4: Tuna and Pasta Melt
  • tuna

    Tuna

    6oz
    Calories: 263 | Fats: 7 g | Protein: 46 g | Carbs: 0 g

  • cheese

    Fat-Free Cheese

    3 slices (30 g)
    Calories: 88 | Fats: 6 g | Protein: 7 g | Carbs: 1 g

  • pasta

    Pasta (macaroni)

    2 cups
    Calories: 410 | Fats: 2 g | Protein: 17 g | Carbs: 82 g

  • veggies

    Vegetables

    1 cup
    Calories: 61 | Fats: 610 mg | Protein: 3 g | Carbs: 12 g

Meal 5: Nutrition by Design
  • steak

    Steak

    6oz
    Calories: 355 | Fats: 19 g | Protein: 43 g | Carbs: 0 g

  • rice

    Rice

    7oz
    Calories: 253 | Fats: 907 mg | Protein: 5 g | Carbs: 54 g

  • pineapple

    Pineapple

    5 slices (708g)
    Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

Meal 6: Protein Power & Anabolic Antioxidants

Kris Gethin: Nutrition & Shopping List

Kris Gethin: Nutrition & Shopping List

Kris takes a trip to the grocery store to buy mountains of lean, clean food. Kris gives diet and cooking tips you'll need to succeed!

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About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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ScottF186

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ScottF186

Oh my, that is a lot of food.

Aug 6, 2012 12:01pm | report
 
Vanahilion

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Vanahilion

i just did the math, this diet is based on roughly a 240 lb person. it's about 5000 calories. I only weigh 135 so I just need 3000

Dec 25, 2012 4:27am | report
sosa1997

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sosa1997

vanahilion how would you tweak it for meals ??

Jun 7, 2013 7:38pm | report
Zyphon400

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Zyphon400

Vanahilion is right.
I need 3500 cal/day . That means 580cal/meal .
In the article, the first meal is 1200 calories....
So, for me, I will eat half of what is in this meal plan. (the same ingredients, the same proportions, but HALF the quantity of everything).

That is for 3500 of course. You must calculate your calorie intake as he teaches in the article.

Jun 10, 2013 6:04am | report
  • Body Stats
  • ht: 5'10"
  • wt: 179.24 lbs
  • bf: 13.5%
mdecaro

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mdecaro

im looking for a substitute for coconut water, but still get the nutrients i need.... i did some reading to try to find something..

will gateraid work as a replacement? anyone have any other advice?

Jul 23, 2013 5:06pm | report
mdecaro

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mdecaro

im looking for a substitute for coconut water, but still get the nutrients i need.... i did some reading to try to find something..

will gateraid work as a replacement? anyone have any other advice?

Jul 23, 2013 5:07pm | report
sasukexx16

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sasukexx16

Alot Indeed

Nov 10, 2013 11:28am | report
joehxc

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joehxc

The guess work I did for today's meal prep is pretty spot on , I'm ready for day 1 legs

Aug 6, 2012 12:01pm | report
 
cjdaylax429

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cjdaylax429

I have lost a good amount of weight doing the 12 week hardcore trainer and I would rather maintain my weight rather than gain too much. Would this program still be beneficial if I just followed the 12 week trainer diet?

Aug 6, 2012 12:34pm | report
 
ScottF186

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ScottF186

You definitely need the huge amount of carbs in this program for gaining muscle and using them for energy!

Aug 6, 2012 12:45pm | report
josiah81

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josiah81

I know how you feel about not wanting to gain back weight after working incredibly hard to lose it. I've lost roughly 50lbs. in the last few years and never got great results until I stopped caring about what a scale told me. I'm willing to bet with this plan you wouldn't be able to put on 7lbs. if you tried. As you gain more muscle, your going to burn more fat. If you've been calorie deficiant for a while you may want to spend the first few days building up to the proper calorie intake. It's easier on the stomach.

Aug 6, 2012 5:28pm | report
gottatrainhard

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gottatrainhard

How was the 12 week workout for you ? did u maintain muscle whilst burning fat , as i am going to start the 12 week workout tryna gain abs whilst keeping muscle

Aug 7, 2012 10:14am | report
Spawn8214

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Spawn8214

gottatrainhard: I just finished the 12 week program and actually gained a bit of muscle (I say this due to the fact that I was still adding weight to my lifts). It's a good program, but you got to be pretty determined as it isn't easy at all. I cut from 211lbs to 189.6lbs measured as of 8/6/12. Though I'm looking pretty flat right now due to carb depletion haha, can't wait to carb up and hit DTP to fill out and add some mass.

cjdaylax: Trust me, you won't gain so much fat that you will lose your results. The way this program is set up, your body is soooo depleted right now after the 12 week program that it's not going to store what you give it, it's going to use it for these intense workouts to recover and repair. This is what makes the 4 weeks so crucial because your body is going to be like "WTF just happened? I need to build. Good thing I've got these nutrients now that I didn't have for 12 weeks to do it!"

Aug 12, 2012 8:54pm | report
Oghma

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Oghma

DTP is mostly a bulking diet with crazy *** lifting. You wont survive the intensity if you don`t eat, trust me.

Aug 13, 2012 8:41am | report
  • Body Stats
  • ht: 5'11"
  • wt: 221.56 lbs
  • bf: 25.0%
chino1689

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chino1689

Oghma I agree/disagree. in the last two weeks of the DTP in the12 week trainer I did a carb cycle diet which gave me good results. Also being that I wasnt taking protein either I still had enough energy to finish my DTP workouts strong. But I do agree you need to eat to get a good pump and manage through the workout. I feel a difference doing this program with all this food, even tho i think its way too much food for me to handle.

Aug 17, 2012 6:13pm | report
maingi

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maingi

i am in the same dilemma ...

Aug 21, 2012 2:08pm | report
JoeClements

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JoeClements

Remember the amount of calories shown are for KRIS...you have to do your own maths to find out how much you need. Like he said, 20 calories per pound of bodyweight

Mar 30, 2013 3:42am | report
RobertPett

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RobertPett

Getting prepared for it, starting next week

Aug 6, 2012 1:15pm | report
 
stlkid84

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stlkid84

Are there anymore sample meal plans or am I to pretty much follow this everyday?

Aug 6, 2012 2:21pm | report
 
skoldadam

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skoldadam

You can change it up like switching chicken for a eye of round steak och tenderloin, kris did that in his hardcore videotrainer:) you can change your carbs from brown rice to sweet potatoe but keep in mind that when u r on a diet u usually eat the same food pretty much all the time:P

Aug 12, 2012 3:15am | report
JoeClements

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JoeClements

Life of a bodybuilder

Mar 30, 2013 3:41am | report
sasukexx16

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sasukexx16

Thanks For Info !!!

Nov 10, 2013 11:29am | report
rezeq

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rezeq

Coconut Water 1L X 3 everyday????

Aug 6, 2012 2:29pm | report
 
Jasondias761

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Jasondias761

X4 per day! like $15/day

Aug 7, 2012 7:18pm | report
mijoma

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mijoma

was wondering if others saw that, was pricing the stuff and this would be **** expensive to keep up with a coconut water habit.

Nov 9, 2012 6:36pm | report
Showing 1 - 25 of 425 Comments

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