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Eat Big To Be Big

Find out how to finally start gaining weight and adding lean muscle. Learn how by eating big, you can get big. Check out this awesome nutrition and supplement plan!

By: Planet Muscle

I graduated from high school a scrawny 126 lbs. at 5'10." I gradually built myself up to 200 lbs. plus, with appreciable muscle, if I do say so myself. It has been a slow, tooth-and-nail drill. I was in college in the late 1980's, an era marked by bad music and bad nutritional supplements! Weight gainers were sugar-packed, low-quality, foul-tasting sludge, with low-quality protein.

I used the classic approach to gain weight - gallons of milk! For a period of years, I consumed at least a gallon of whole milk a day. In addition, I ate 4-5 huge meals of lasagna or a couple of pounds of hamburger, topped off with numerous yogurts. I used to eat a half-gallon of chocolate ice cream before bed.

Needless to say, consuming all that sugar and lactose made me produce more gas than Kuwait does.


Calories & Gaining Muscle

Daily calorie intake is the amount of energy ingested from protein, carbohydrates and fat. The basal metabolic rate (BMR) is the calorie load just to keep our metabolism running. Consuming additional calories are dependent upon whether you are a lumber jack, computer worker or go out clubbing 2-3 nights a week! Stress from divorce, legal hassles, school, finances, family or job further bumps up calorie needs.

A starting point to gain muscle is 20 calories per pound of bodyweight. For example, a 150-pound male would need, 3000-calories a day. To gain muscle weight, eat 6-8 meals each day. You will utilize nutrients better with smaller, more frequent meals.

Typically, diets are designed by listing a precise ratio of protein, carbs, fats and serving sizes. Every meal you eat should be rich in protein. For a weight gain diet, I recommend 2-2.5 grams of protein per pound of bodyweight from eggs, beef, chicken, turkey, fish and quality protein powders (a 150-lb. man should take in 300 to 375 grams). Fat intake should be about 20-25% of your calorie intake. Good sources of fat are olive oil, omega 3 supplements, canola oils, nuts, flaxseed oil or special blended oils, and peanut butter.

Carbohydrates provide work energy. But, depending on your sensitivity to carbs, too many carbs can lead to fat accumulation. Adjust your carbohydrates for steady gains with acceptable increases in bodyfat. A moderate amount of fiber is essential for muscle weight, optimizing digestion. A serving of oatmeal, green beans or steamed fibrous veggies will help.

    Example: 150 lbs. Need 20 calories per/lb. = 3000 calories. Of that, protein intake is 300 g/day at 2 g/lb. This provides 1200 calories a day from protein (4 calories/g).

If you eat 8 times a day, you should average 40 grams of protein each meal.

For Those Training In The Morning:

    7:00 Breakfast/pre-training meal
    8:00 TRAINING
    9:30 Post-training shake
    10:30 Post-post-training meal
    1:30 Lunch
    4:00 Mid-day snack
    7:00 Dinner
    10:30 Bed snack/shake
    3:00 Mid-sleep shake, optional. Have this pre-made and if you get up to urinate, hey, eat more protein!

PM Training:

    7:00 Breakfast
    10:30 Mid-morning snack
    1:00 PM noon lunch
    4:00 Pre-training meal
    6:00 TRAINING
    7:30 Post-training shake
    8:30 Post-post-training meal
    10:30 Bed snack/shake
    3:00 Mid-sleep shake, optional


Your 7-8 Meals

Breakfast:
Your body has just been catabolic for 4-9 hours without nutrients (depending on if you get up in the middle of the night). I recommend Ultra Size from Beverly and Dorian Yates Approved ProPeptide. [Editor's Note: Optimum Pro Complex and Labrada Lean Body are also good]. These are mixtures of protein for immediate influx of amino acids and sustained slow protein absorption. Also oatmeal and whole eggs.

Mid-Morning:
A protein snack.

Pre-Workout:
Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!

Post-Workout:
Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (Muscle Provider by Beverly and Bioplex are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). Glutamine, BCAA and creatine (as are found in Beverly Muscle Synergy) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!

Post-Workout Meal:
After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.

Before Bed:
Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.

Middle Of The Night:
If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.

Besides calorie load, to gain maximum lean muscle, use proteins! Additional supplements can be glutamine, creatine, BCAA, omega 3 fats, liver and a vitamin-mineral supplement, in this order.


Three For Total Thunder!

1: Whey isolate and peptides.

Whey is a fast protein. It's absorbed quickly. Use a whey protein that contains high quality whey (isolate/hydrolysate/high quality concentrate). To make sure the whey concentrate is high quality, use a ranked company in PLANET MUSCLE because they all have been tested!

2: Micellar casein, caseinate proteins, milk protein isolates and egg protein.

Micellar casein and caseinate are slow proteins, a sustained source of amino acids for growth. Micellar casein or caseinates are great before bed, on an empty stomach and middle-of the night protein. Egg white protein powder is also a moderately slow protein.

3: Glutamine Powder.

This cell-volumizing amino acid is also a potent muscle-builder. A healthy 5 to 10g dose once or twice a day will reinforce your immune system and dramatically decrease muscle breakdown.

Eat Big To Be Big

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sburke5

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sburke5

wow great article.....its good to know cause gaining weight has been a trip for me....i work all the time and have a daughter so i need protein anytime i can get it....casein before bed, whey isolate before and after workouts...

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Aug 6, 2012 6:41am | report
 
AfterTheDrop

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AfterTheDrop

Great article. I'm new to the bulking phase, and I find it hard to get up at 7a.. so i get up at 8a, eat, then eat every 3 hours later.. I also workout like 5x a week with 2 days off using compound weights. I have 2 questions indirectly associated with this article if anyone can help..

1) How can I tell if my weights are heavy enough? My body rarely gets sore, but I feel if I use weights heavier then what I'm at my form will be screwed up..

2) I used to be fat, so obviously eating about 3000cals is a scary thought to me. Is it really necessary to eat THAT much? I mean I eat sometimes even when I'm full..should I skip that meal, or continue what I'm doing an shovel it down?

May 1, 2013 12:50pm | report
 
davidb7486

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davidb7486

Hey ! Since nobody answered you i'll do it.

1) If you start lifting it's normal that if you put heavy your form is not good....it's gonna come with time...just don't quit....go with lighter weight with good form....always always go for the form before the heavy weight....for sure the heavier you go with good form the best it is.....sorry my english is not that good...hope you understood.

2) Calories wise you need to try it out....see what happen. Exemple: Start at 2500 calories (25% fat/ 45%carbs/30%proteine) and then get on the scale in the morning each morning...and then depending on your goal you can see if you gaine weight or lose weight on 2500 calories.....each one got a different metabolisme....for exemple now I am on 3300 calories and I put on 0.5 pounds per weeks...thats my goal.....If I would want to maintain I would be more around 3000 calories.... but that's just me...maybe you maintain under or over that....you need to try it

hope it helps.

-David-

Jun 15, 2013 10:29pm | report
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