| “Give me a 64-ounce steak, double-baked potato | | | | three times as much energy as fat. You need protein |
| with extra sour cream and an apple pie for dessert. | | | | to maximally turbo-charge your metabolism, improve |
| No, not a slice – give me the whole pie, please.” | | | | your muscle mass and accelerate recovery. |
| If you have ever had the opportunity to go out with a | | | | Aim for lean meats such as ground beef, chicken, |
| bodybuilder for dinner, you would be familiar with that | | | | turkey, etc. Aim for fish such as salmon, tuna, orange |
| kind of order delivered to the distressed waitress. | | | | roughy, etc. Aim for Omega 3 eggs and pasteurized |
| These high-carbohydrate, high-protein, and high-fat diet | | | | egg whites. Aim for dairy from cottage cheese, yogurt |
| meals were the popular method for packing on muscle | | | | and partly skimmed cheeses. And if you have to |
| and climbing the scale. “I'll pack on all the weight I | | | | resort to supplement shakes, go for whey, casein or |
| can now, then melt off the fat later,” was the | | | | milk protein blends. |
| common motto. | | | | Principle #5: Eat 60-80 Grams Of Carbohydrate per |
| Many bodybuilders put a lot of focus into the details of | | | | Meal |
| their nutritional strategy. A small food scale, calculator, | | | | Not getting enough carbohydrates will make you feel |
| note pad and pencil are common items found in their | | | | like you’re carrying a bear on your back throughout |
| kitchen. Some competitive bodybuilders go to the | | | | your workouts. Your body’s gas tank is comprised |
| extreme of weighing and measuring everything | | | | of carbohydrates. No carbs and don't expect to get |
| wherever they go and scribbling numbers into their | | | | that car too far. |
| notepad after every meal. | | | | A lack of carbs in your diet can slow the |
| Obviously, not every skinny guy has the same | | | | muscle-building process because your muscle tissue |
| aspirations, desire and determination to live the life of a | | | | can be used as energy if your body’s preferred |
| bodybuilder. Skinny guys will be more successful today | | | | source of energy, carbs, are not available. |
| if they have a quick and convenient plan to follow that | | | | It is best to get your carbohydrates from a variety of |
| involves minimal measuring and minimal number | | | | high-fiber, complex and low-glycemic carbohydrates as |
| crunching. | | | | opposed to simple carbs (sugars) found in fast food, |
| The See Food Diet Is NOT The Answer | | | | fried food, processed food and junk food. Complex |
| The reality is that many skinny guys’ nutritional level | | | | carbs release a slower and longer lasting energy that |
| does not exceed the See Food Diet, that is, 'see food' | | | | is critical for your intense training workouts. Complex |
| and eat it. Not a bad option if you can avoid getting a | | | | carbs will rarely get converted to fat unless you are |
| potbelly in the process. If this is you, then consider | | | | clearly eating too many of them. If you are gaining |
| yourself blessed with a Lamborghini-style metabolism. | | | | more fat around your midsection as opposed to |
| Go right ahead and eat whatever and whenever you | | | | muscle, then you know you should cut back on your |
| want until you’re ready to audition for Rambo IV. | | | | complex carbs or add a few cardio workouts. |
| For the most part, the See Food Diet is typically not | | | | Aim for high-complex, muscle-building carbs such as |
| the most healthy meal plan since it puts zero | | | | bran, barley, buckwheat, beans, brown rice, cornmeal, |
| restrictions on any food categories and is more a | | | | oatmeal, pasta, potatoes and whole grains. |
| concept to shift a skinny guy’s mind-set than | | | | Principle #6: Eat 20-30 Grams Of Fat Per Meal |
| anything else. These days, the majority of readers | | | | About 30% of your diet should consist of fat - this |
| should know the fallacy of a See Food Diet. Sure, you | | | | number should remain pretty consistent for everyone. |
| can eat a super high calorie diet, like the See Food | | | | And as a skinny guy or anybody who wants to |
| Diet, and add some muscle, but you'll add even more | | | | maximize muscle growth, then eating 30% of your |
| fat. And from personal experience, and I'm sure many | | | | intake from fat is critical for boosting testosterone |
| of you can personally testify, putting the fat on is much | | | | levels. However, the key is to balance out your intake |
| easier than taking it off! Conveniently, bodybuilders now | | | | between saturated, monounsaturated and |
| have an “off-season shape” card to flash | | | | polyunsaturated fat. If you achieve 1/3 in each of |
| year-round to excuse themselves of looking like a | | | | these, then you will optimize your health and muscle |
| pregnant powerlifter. | | | | gains. This is not as complicated as it looks. |
| Muscle-Building Nutrition Principles | | | | Since North Americans are harshly deficient in mono |
| Mastering the principles of nutrition should be like | | | | (olive oil) and poly fats (from fish oils) and get enough |
| mastering the principles of training – simple. Master | | | | of saturated fats as it is, your job is to simply include |
| the basics and execute them consistently. Think about | | | | more olive oil and fish oil into your diet. This is |
| the 80/20 rule. 80% of your results will come from | | | | something that can be recommended for every man |
| 20% of your knowledge. Taking what you already | | | | and women and has no potential side effects. Again, |
| know and putting it into action consistently is the magic | | | | don’t worry; the meal plans included have got you |
| formula. Let's go over the most important nutrition | | | | covered. |
| principles you'll need to practice to get your body | | | | The only fats you MUST avoid at all costs - for so |
| growing. | | | | many reasons - are trans fats. |
| Principle #1: Eat Often – Every 2.5 to 3 Hours | | | | Trans fatty acids, also known as trans fat, is an |
| Don't expect to pack on quality mass – muscle | | | | artery-clogging fat that is formed when vegetable oils |
| without body fat – on three square meals a day. | | | | are hardened into margarine or shortening. It is found in |
| This would lead to massive quantities of both protein | | | | many other foods besides margarine and shortening, |
| and carbs at each meal. Your body can only store so | | | | including fried foods like French fries and fried chicken, |
| many calories per meal, so guess what this results in? | | | | doughnuts, cookies, pastries and crackers. In the United |
| Bloating, poor digestion and unwanted body fat. | | | | States, typical French fries have about 40 percent |
| Your first meal should be consumed within 15-30 | | | | trans fatty acids and many popular cookies and |
| minutes of waking up and consumed every 2.5 to 3 | | | | crackers range from 30 percent to 50 percent trans |
| hours. Set your stopwatch to beep until you get | | | | fatty acids. Doughnuts have about 35 percent to 40 |
| something in your body. Don't view these meals as | | | | percent trans fatty acids. |
| burdensome but as opportunities to fuel and grow your | | | | To determine the amount of trans fat in a food you |
| muscles. Look at them as growth surges. Think of the | | | | must know what to look for on the food labels. |
| next meal as a fuller chest, broader shoulders, bigger | | | | Whenever you see shortening, hydrogenated or |
| arms and rock-hard abs! | | | | partially hydrogenated oil higher up on the list of the |
| And if you miss a meal, visualize a sea of piranhas | | | | ingredients, the more trans fat. |
| eating up your muscle tissue like it’s an | | | | Principle #7: Eat Vegetables With Every Meal |
| all-you-can-eat buffet. And those deadly piranhas are | | | | How are vegetables supposed to promote muscle |
| eating up your CURRENT muscle that you are not | | | | gain? Your mom was right when she told you to eat |
| even satisfied with. They are actually making your | | | | up all your vegetables if you wanted to grow big and |
| musclessmaller. No, you will not lose an inch on your | | | | strong. Finally, the ‘muscle-nerds’ are catching |
| arms if you miss one meal, but once you start | | | | up. Not only are vegetables loaded with vitamins and |
| averaging 3-4 instead of 6-8 meals a day, don’t be | | | | minerals but they also contain important plant |
| upset when people look surprised when you tell them | | | | chemicals called phytochemicals that are essential for |
| you work out with weights regularly! | | | | optimal physiological functioning. |
| So how many meals should you be eating? That’s | | | | The most neglected benefit of eating vegetables is |
| easy - just divide the time you’re awake by 2 or 3. | | | | their role in recovery. Sure, you need calories to grow, |
| I would suggest mastering eating every 3 hours before | | | | but you also need these veggies for their high |
| you consider every 2 hours. So if you’re awake 18 | | | | antioxidant profile that will help reduce the amount of |
| hours a day, eat 6 meals. | | | | free radicals from heavy training, and they will |
| What if one of those meals falls right before bedtime? | | | | accelerate recovery by healing damaged muscle cells. |
| Then eat up! Take the opportunity to eat. If we went | | | | Most people are unaware that proteins and grains |
| to the extreme we would eat every 3 hours | | | | create high levels of acid loads to the blood, and if this |
| throughout the night as well. No matter what you have | | | | is not balanced out with alkaline rich vegetables and |
| heard on this (never eat after 7 P.M. garbage) ignore it. | | | | fruits, then too much acid can result in a loss of bone |
| Trust me! | | | | strength and muscle mass. So it is important to keep |
| Also, don’t view these feeding opportunities as | | | | these acid levels balanced by ingesting vegetables |
| ‘snacks.’ This is a wimpy word mentality that | | | | (and fruits) for their alkalinity to the blood. |
| should not be in your vocabulary if you are trying to | | | | The best way to get your vegetables is to cut them all |
| build muscle. Do you think Ronnie Coleman says, | | | | up at the start of the week. This will make life easier |
| ‘Hey, I think I’m going to go eat a snack?’ | | | | and make them more accessible. Aim for at least 2 |
| Every 3 hours you should be eating decent size meals | | | | servings, which is the equivalent of 1-2 cups per meal. |
| that will make your body better. | | | | Yes, every 2-3 hours you must be eating veggies. |
| Principle #2: Eat A Variety Of Foods | | | | Principle #8: Eat Your Biggest Meal At Breakfast, |
| It is easy to get into a robotic state of nutrition where | | | | Pre-Workout and Post-Workout |
| we eat the exact same foods every day, ingesting | | | | No matter what anyone says, I believe this is the |
| the same breakfast, lunch and dinner and the only time | | | | safest and most effective way tomaximize your |
| we eat differently is when we go out for dinner or | | | | muscle:fat gain ratio when bulking. In this article we will |
| someone else cooks for us. It is easier to choose | | | | not discuss the topic of nutrient timing. |
| convenience over variety. | | | | Shortly we will discuss the benefits of packing the bulk |
| Just like our training that we rotate around to prevent | | | | of your calories around the most catabolic and |
| boredom, you should rotate your food selection. | | | | anabolic times of the day so you will have sufficient |
| Normally, you will eat whatever is in your house, so the | | | | energy to train hard and heavy without any risk of |
| best strategy to eating a healthy variety is to shop for | | | | muscle breakdown, not to mention enough calories to |
| different foods each week. This will help balance out | | | | support muscle growth. How much food you eat at a |
| your diet and help you measure the response a | | | | particular time of the day should be based on the |
| variety of foods. Don’t go for the boring and easy | | | | NEEDS OF YOUR BODY AT THAT CURRENT |
| route. | | | | MOMENT. |
| Principle #3: Eat Enough Calories | | | | Principle #9: Plan Ahead |
| Building muscle is an eating game because your | | | | This principle could easily be number one because |
| muscles grow on calories. Not eating enough calories is | | | | oftentimes it is not a shortage of information that |
| like an attempt to buy a $50,000 car with only $25,000 | | | | creates a roadblock but our lack of CONSISTENCY |
| in the bank. It's not going to happen. If you are not | | | | and CREATIVITY. I bet if you did not change anything |
| gaining at least 1-2 pounds per week, then add some | | | | about what you are currently eating but ensured food |
| extra carbohydrates and proteins to your breakfast, | | | | was there when it was time to eat, you would |
| pre-workout meal or post-workout meal. | | | | experience a growth surge. |
| THERE IS NO WAY AROUND THIS STEP. Even if | | | | I strongly agree with the famous clich? that states, |
| you have the perfect training routine, you will never | | | | ‘Failing to plan is planning to fail.’ It is so true. You |
| grow unless you provide your body with the proper | | | | must have a plan that will ensure you have the food |
| amount of nutrients. It’s like saying you want to build | | | | prepared and cooked in the right selection and |
| a house but you do not have enough bricks, cement | | | | amounts every time you eat. This might require you to |
| and wood. It will be impossible to build that house. | | | | spend a few hours on Sunday evening cooking and |
| It’s like saying you want to race a car as fast as | | | | storing all your food in Tupperware containers. This |
| possible but you don’t have any gasoline or oil. | | | | might mean waking up half an hour early so that you |
| It’s downright impossible. | | | | can cook all your meals for the day. This might require |
| If you wish to ensure that your muscles have enough | | | | you to carry a lunch bag wherever you go. This might |
| fuel to support your workouts, lift heavy weights for | | | | mean packing a few shaker bottles if you know you |
| high reps, recover from workout to workout and, | | | | will be on the road most of the day. Bottom line - be |
| let’s not forget, GROW NEW MUSCLE, then you | | | | prepared. |
| have to keep track of what you are eating every day. | | | | Principle #10: Eat Whole Foods 60% Of The Time and |
| There is no way around it. This is the number one | | | | Liquid Meals 40% Of The Time |
| reason why skinny guys never gain weight or why | | | | I often have my clients use as few supplements as |
| anybody for that matter will not make quality gains that | | | | possible for the first few months of training. You will be |
| they so desperately strive for. | | | | amazed at the results achieved by simply putting all |
| Keeping track of what you eat is a lot easier than it | | | | your efforts into following your meal plan, proper |
| sounds – it’s probably why most people avoid it, | | | | training and sleep. It’s a very eye-opening |
| because they perceive it to be difficult. | | | | experience when they see almost immediate changes |
| Sure, you’re going to have to take some extra | | | | in body composition, health and energy levels. |
| time to read containers and labels, but if this method | | | | Your food intake should come from high quality food |
| will promise another 20 pounds in a few months from | | | | at least 60 % of the time, which means at least 4 of |
| now, is it not worth it? And the good news is that your | | | | the 6 meals you are eating. |
| brain will create a new file to store all your new | | | | This will ensure more vitamins, minerals, antioxidants |
| nutrient calculations, and since you are eating from the | | | | and fiber that supplements and pills lack. Whole food is |
| majority of the same foods, your ‘memory food | | | | loaded with digestive enzymes as well that help the |
| bank’ will expand quickly. | | | | absorption of food instead of eating too much |
| Principle #4: Eat 40-60 Grams Of Protein Per Meal | | | | ‘ground up’ food in the form of powder. Power |
| Building muscle is not on your body’s 'to do' list – | | | | shakes will make your life much easier and will remove |
| simple survival is. Not getting enough protein for your | | | | some of the inconveniences of having to cook and |
| internal organs results in your body robbing it from your | | | | prepare food all day. Aim to use these at least 2 out |
| muscle tissue. Your body cannibalizes itself for the | | | | of your 4 real meals a day and never more than three |
| amino acids it needs! This is the polar opposite of what | | | | power shakes unless your life is extremely hectic and |
| skinny guys want. | | | | unmanageable. |
| Proteins should make up at least 35% of your overall | | | | Conclusion |
| caloric intake. This translates to 40-60 grams of protein | | | | Dedicate the next 12 weeks to putting these muscle |
| per meal for males less then 200 lbs and will be | | | | building nutrition principles into action. Building muscle is |
| enough to maintain your appetite, increase your muscle | | | | really quite simple and exciting because you get to |
| mass, accelerate recovery and keep body fat levels | | | | indulge in large quantities of food, try new recipes and |
| low. Hit this level and you’re doing well. | | | | become a master chef since you'll be spending more |
| It is better to get your protein from whole, complete, | | | | time in the kitchen. Taking these principles and applying |
| and lean protein. Remember that protein is a costly | | | | them consistently over time and making them a part of |
| food and burns twice as much energy as carbs and | | | | your lifestyle is the secret. |