Bodybuilders Diet – For Big Mass Gains
If you are a bodybuilder or an athlete and you want to add muscle mass quickly, then you are going to have to live with adding a little bit of fat as well. That being said, the following typical daily diet should enable you to add much more muscle than fat, meaning that you may not notice the additional fat, due to the huge gains in muscle. Also, when you reach your target weight, you can then switch to a maintenance diet, where you cut your carbs and fat, whilst maintaining your high intake of protein, which would allow you to reduce bodyfat, whilst retaining as much muscle as possible, when combined with a suitable training programme.
Here is a typical diet for a bodybuilder weighing around 200 pounds and wanting to add more mass. Note: in general if you consume 20-22 times your bodyweight (in pounds) in calories, you should put weight on – even if you have a fast metabolism.
Meal 1 – 6AM
100g Oats, blended in 500ml milk, with 20g whey protein
1 banana, 1 apple, 1 orange
Total: 800 calories, 50g protein
Meal 2 – 9AM
Tuna or chicken sandwich (3 slice of wholemeal bread) OR Pro-Mass in shaker cup
50g cashew nuts
salad (optional)
Total: 700 calories, 50g protein
Meal 3 -12PM
Jacket Potato (large)
100g Cottage Cheese
40g Whey Protein in shaker cup
Total: 700 calories, 50g protein
Meal 4 – 3PM
Same as meal 2
Meal 5 – 6PM
Evening Meal
20g-40g whey protein if necessary
Total: 700 calories, 50g protein
Meal 6 – 9PM
2 slices of wholemeal toast with peanut butter
1 pint of semi skimmed milk (or micellar casein shake)
Total: 700 calories, 40g protein
Daily Total: 4300 calories, 290g protein
post-workout shake would be additional and could either be Pro-Recover from CNP, or simply a pint of skimmed milk (red top)
Tip: Make sure you sleep 8+ hours per night
Tip: Make sure you drink at least 8 glasses of water per day
Tip: Make sure you train no more than 4 days per week
Tip: Focus on improving your control and weight on the big exercises, i.e. squat, deadlift, rows, weighted chins, weighted dips, presses, etc.
Tip: Consider using Creatine Monohydrate.
Tip: Include a daily multivitamin and mineral tablet
Regards,
Martin
