Diet *(A MUST READ FOR EVERYONE LOOKING TO GROW!)*

[Massive G]

I see many guys spend hours writing out exercise schemes and routines and splits for Dc training but most fail miserably on the diet part.

I don't understand this as it's pretty cut and dry. You eat pro fat veggie and pro carb meals. You eat more carbs early in the day and cut them at night. A guy that tends to put on fat sniffing food will cut his carbs sooner and they will be lower, where as a guy that walks around steaming because he is naturally a fat burning metabolic machine will be able to get by with later carb cut offs and even at some points combine fats and carbs-(EFA's and complex carbs)

As far as macros calories and meals that's really individual a basic plan is get the whole solid meals in first, eat around 8 feedings a day and 2 grams of protein per pound of bodyweight.

Proteins
Lean Beef
Chicken
Fish
Pork
Eggs

Carbs
Pots
Rice
Pasta
(simple sugars pre powo only)

Fats
Olive oil
Fish oil
walnuts, almonds, macadamia nuts etc.

Meal structure
1 pro carb with EFA (solid)
2 Pro carb (solid)
3 Pro fat (liquid-mrp shake with EFA)
4 Pro Carb Veggie
5 Pro carb -(liquid pre powo shake)
6 Pro carb (solid)
7 Pro fat Veg (solid)
8 Pro fat (liquid night time shake)

Now as this thread evolves it can build on supplements that can be added as well as techniques on how to eat, how to get more protein down, and a host of other tips and tricks I used over the years to evolve my diet and develop the perfect formula for me to gain lean mass with minimal fat gain.

Be prepared to spend some $$ even if you are just eating tuna and rice as food is a big part of the buget for a bb'er.

[dropshot001]

awesome! thanks massive

[bmxican]

whats your view on ground beef thats 73% lean to the 93% lean one? I always try to go for the obvious one but some times the budget or the 73% is just that cheap.

[Massive G]

Originally Posted by bmxican

whats your view on ground beef thats 73% lean to the 93% lean one? I always try to go for the obvious one but some times the budget or the 73% is just that cheap.

Honestly I'd rather eat tuna and olive oil mayonaise with a couple of grams of creatine added in that the 70-85% ground beefs out there.

To add a bang to your solid proteins when not eating lean beef you can add creatine to the chicken fish or even lean pork in a sauce or spoon it in.
Creatine mono is absorbed a lot better with food IMO secondary only to postwork out. (Tip of the day for you guys following this thread)

[tommytucker]

Originally Posted by bmxican

whats your view on ground beef thats 73% lean to the 93% lean one? I always try to go for the obvious one but some times the budget or the 73% is just that cheap.

I buy whatever I can get. I fry the meat in a fry pan with no extra oil, then tip all the fat that has collected at the bottom of the pan out into the sink or my dogs bowl.

Very easy way of reducing the fat content without paying too more.

When I'm really in the mood I'll rinse the beef with hot water in a strainer to get all the fat out that I can. I always add pasta sauce to ground beef, even if I haven't emptied the fat out of it, so the sauce makes up for the shit taste of having no fat.

[Massive G]

I wrote that post in like 5 minutes it's pretty basic-
so I'll start with the most food I ate on a diet that I used around 5-6 years ago when hovering around 318 or so-remember a lot of these supplements we have today were not out. I am typing fast looking at my journal and will add supplements and tricks on how to prep food and to get it down the hatch as well as keep it moving..

Meal one
4 am (slammed sometime in the middle of the night or early am then back to nighty-night)
Whey Ion X 50 grams and 20 grams glutamine

6 am
6-8 eggs over medium in EVOO
Lean piece of flank steak
Oatmeal with sugar free syrup
Vitamins and minerals
Coffee
Water with lemon

9am
Meal two
Casein/whey/egg powder shake (70 grams) with EVOO or
Lean Deli Roast beef slices and walnuts or Almonds

11 am
Meal three
Shake as above or
Lean ground beef and rice

1 pm
Meal 4
Chicken
Potato
Salad
Veggies

3 pm
Meal 5
tuna and rice

4:30 pm
Meal 6 pre-powo
whey ion/whey hydro/glutamine/creatine/malto/shake in grape juice

6:30 pm
Meal 7
Cottage cheese/baked pot or egg whites oatmeal

8 pm
Meal 8
Lean beef
salad with EVOO

10 pm
Meal 9 Same

11:30 pm
Meal 10
Micellar Casein/eggwhite powder/glutamine with EVOO

[Jeff Grant]

Originally Posted by Massive G

tricks on how to prep food and to get it down the hatch as well as keep it moving...

This is what I'd like to know

I do the fiber thing, but not really sure how much to take with meals, (I do jasmine rice now instead of brown rice, so I know I'm missing out on fiber there too) and how often I should take it for optimal pooping performance. I think food not moving quick enough is part of me not gaining as much as I could... The last thing I want to do is slam down a whole bunch of clean food, when I'm still stuffed from food the day before.

Any suggestions you have are definately appreciated!

[dice77]

Originally Posted by Massive G

4:30 pm
Meal 6 pre-powo
whey ion/whey hydro/glutamine/creatine/malto/shake in grape juice
6:30 pm
Meal 7
Cottage cheese/baked pot or egg whites oatmeal

First of all, thanks for doing this. I've felt like my diet has been at 80% of where it should be and this will help me tighten it up even more.

Here is my question:
You have a pre wo shake at 4:30, then you have a post wo shake say around 6 and then eat the whole food meal at 6:30? So you are having a pre and post shake between 430 and your next whole food meal at 630?

Thanks again. This is freakin awesome!

[doug1]

Originally Posted by dice77

First of all, thanks for doing this. I've felt like my diet has been at 80% of where it should be and this will help me tighten it up even more.

Here is my question:
You have a pre wo shake at 4:30, then you have a post wo shake say around 6 and then eat the whole food meal at 6:30? So you are having a pre and post shake between 430 and your next whole food meal at 630?

Thanks again. This is freakin awesome!

i think you are confusing meal #6 with 6pm.

[Adam2433]

Originally Posted by dice77

First of all, thanks for doing this. I've felt like my diet has been at 80% of where it should be and this will help me tighten it up even more.

Here is my question:
You have a pre wo shake at 4:30, then you have a post wo shake say around 6 and then eat the whole food meal at 6:30? So you are having a pre and post shake between 430 and your next whole food meal at 630?

Thanks again. This is freakin awesome!

this is a little bit of the overanalyzing that G is talking about. plus remember hes listing what he was eating at 318lbs. its safe to say if your eating a ton of food including surrounding your workouts youll be primed to make solid gains.

[dice77]

Originally Posted by Adam2433

this is a little bit of the overanalyzing that G is talking about. plus remember hes listing what he was eating at 318lbs. its safe to say if your eating a ton of food including surrounding your workouts youll be primed to make solid gains.

I can see where you are thinking I'm overanalyzing. I was thinking more along the lines of "fine tuning." Thanks for pointing that out to me. I don't think I was asking my question clearly.

I guess a better way to phrase it is if I down a post shake right after my workout (50g whey, 25g casein), how soon after that could my next whole food meal be? If I'm hungry, just eat when I get home 15 minutes later? Or is too much for my body to digest in such a short time?

[Massive G]

Originally Posted by dice77

I can see where you are thinking I'm overanalyzing. I was thinking more along the lines of "fine tuning." Thanks for pointing that out to me. I don't think I was asking my question clearly.

I guess a better way to phrase it is if I down a post shake right after my workout (50g whey, 25g casein), how soon after that could my next whole food meal be? If I'm hungry, just eat when I get home 15 minutes later? Or is too much for my body to digest in such a short time?

I start my first "meal" when I get home from the gym-which is about 20 minutes after the last sip of the powos hake.

Usually I eat cottage cheese/baked pot or egg whites and oatmeal..something that is pretty simple to start digesting so that the blood does not rush to the stomach and a lot fo energy is wasted on digestion-steak veggies etc...these will come in the 2nd and third meals powo.

[Jeff Grant]

[QUOTE=Massive G;737737]I am typing fast looking at my journal and will add tricks on how to prep food and to get it down the hatch as well as keep it moving..

Got anything on these 2 topics MG?

[Massive G]

[QUOTE=Jeff Grant;738822]

Originally Posted by Massive G

I am typing fast looking at my journal and will add tricks on how to prep food and to get it down the hatch as well as keep it moving..

Got anything on these 2 topics MG?

A meat grinder works wonders on chicken and turkey meats as well as lean tough steak.
http://www.google.com/products/catal...142&sa=title#p
Buying your own meats and grinding them makes them very tender.
When you cook them -they almost flake off.
One of the biggest road blocks to most people getting the food down is time.
Time it takes to eat the meal. The longer you chew the more it interferes with your appetite so if you take 20 minutes to choke down dry chicken -the clock already starts ticking on that meal.
You want to eat quickly but effeciently so that involves having your foods broken down as much as they can be prior to chewing -this is accomplished by grinding the pure meat-less chewing and down the hatch. Your body gets started on digestion and assimilation and most likely even when done eating you are still rpimed to eat another meal in 2 hours as your appetite will still be strong.

2000 GDU's of bromelain per day greatly helps protein digestion as well as a host of other effects especially anti-inflamm.
Take around 600 gdus 3 times a day prior to the meal.

[Macho Man]

A few questions. First, I'm def not going to be annoying and write out my entire diet, but do you think these protein sources are adequate, or do i need more red meat?
meal 1 eggs
meal 2 prot shake
meal 3 chicken
meal 4 chicken
meal 5 venison/beef
meal 6 eggs

B, how much fish oil would you say is adequate for daily supplementation for someone in the 200-220 lb range? I have heard some people talk of super dosing it, and others say that taking in a ton doesn't help any.

And three, swed oat star/glyc/creat/bet al immediately post workout, then 20 mins later protein, or should i throw the protein in with it?

Finally, how do you feel about black beans as my first solid food carb source pwo?

[Massive G]

Originally Posted by titantrans

A few questions. First, I'm def not going to be annoying and write out my entire diet, but do you think these protein sources are adequate, or do i need more red meat?
meal 1 eggs
meal 2 prot shake
meal 3 chicken
meal 4 chicken
meal 5 venison/beef
meal 6 eggs

B, how much fish oil would you say is adequate for daily supplementation for someone in the 200-220 lb range? I have heard some people talk of super dosing it, and others say that taking in a ton doesn't help any.

And three, swed oat star/glyc/creat/bet al immediately post workout, then 20 mins later protein, or should i throw the protein in with it?

Finally, how do you feel about black beans as my first solid food carb source pwo?

the meal structure looks good for the most part, good solid foods in there.
you might try to stretch a meal to add up to 7 in there some where..

When someone asks me if they need more beef the tricky part is the fat...beef is good if it is lean for the most part.

I take around 20 grams of fish oil a day but I am around 290 and take it for heart health as well as I am nearing 40...you would be good on 5 grams ..10 at most. fish oil has a lot of good effects but I don't buy into the mega dosing hype of 30-40-and 50 grams a day..

Protein should always be in your pre and powo shakes.

I would prefer rice or pots over beans but it's up to you..personal choice..

[Misterfrankiej]

Thanks for the posts Massive. This thread is going to be a goldmine! I look forward to all of the info to come. I hope everyone appreciates you taking the time to post here.

[Massive G]

Originally Posted by Misterfrankiej

Thanks for the posts Massive. This thread is going to be a goldmine! I look forward to all of the info to come. I hope everyone appreciates you taking the time to post here.

thanks for the words...now is the time to ask up any questions you guys might have....

Like I said I won't write out EXACT meal plans but you should leave this thread knowing how to eat for maximum gains....basically eating for function...

all you guys need are lean proteins, complex carbs, and EFA's as the solid core, then adding in a food grade MRP shake when needed (casein/egg/whey) a good liquid pre/powo shake and basic supplements and you are pretty much there..that's the formula to gain as long as you are consistent I can't see ANYONE failing on a diet like this.

But like you as you grow and evolve your nutrition and eating techniques and supplementation requirements will also change.

[rowdyhouston]

like your K.I.S.S method massive G... Keep It Simple Stupid!

[ScottMcDonough]

This is going to be good... thanks for sharing so much lately Massive.

[Macho Man]

excellent, thanks for your help!
How do you feel about egg yolks as a fat source, say 4 yolks and 8 whites in a meal? I have that 2 meals per day, but haven't read up on any recent articles regarding the fat in yolks. I'm only 24, so I don't really have to worry about my cholesterol right now, but then again, now is the time when I should be worrying about it i suppose.

Also, I read on dusty's thread that you should take in a gallon of water in addition to any tea or drinks you might consume. What are your feelings on this?
I remember reading on a thread how to brew up a gallon of green tea at home using the tea packets, but can't find it. I'm assuming just boil a gallon of water and add 10 packets or so for a few minutes?

[Massive G]

I think eggs are an excellent food and well if someone is having major issues with cholesterol I am gonna put them on lower carbs to keep insulin down and the lipids that way.
Eggs are an incredbile food-both the yolk (vitamins mineral emulsifiers (lecithin) and growth factorsand the white is such a highly pure biovailable protein sourse so I see no problems with 6-8 yolks/eggs a day. (I eat that in one meal-even though they are Omega 3 eggs (chickens feed flax seeds) there is still some cholesterol in them and they tend to cost more)

Yes dusty's spot on with the water requirements -you may require less due to activity and size remeber dusty is a cyborg operating on cold nuclear fission so he needs a lot of water to power it...ha ha..
but hydration is key and I wrote so much about glycerol in my other thread I forgot it..but it's gonna get covered in here...

[Massive G]

My true protein sleep aid pills got me bugging right now so I am gonna log off ...no telling what stories I'd tell....skip and the donkey or dante and the goat or MG and the princess or at least that's what the mideget told me she was....hahahhhahahahVegas rules!

[Macho Man]

you should write an e-book. yep. Call it "Massive Gorge".

[v1hyp]

This is a great thread MG! Thanks for taking the time to post it.