This nutritional program is for the trainee who has reached a good state of muscularity and overall good shape, and seeks to increase the size of certain muscle groups (the extent depends on his personal goals) while keeping excess bodyfat at a minimum. The key to gaining muscular weight while reducing excess, unsightly fat is through a balanced diet with the emphasis on protein. Junk foods never add muscular weight, only fat! A proper nutritional regimen aimed at increasing muscle size should consist of the foods listed below.
I. Proteins—your total diet should consist of 35 - 50% protein.
Beef: Beef tenderloin, Filet Mignon, Sirloin, Flank Steak, Round Steak, Top Round, Roast Beef, Ground Round, Ground Sirloin. Ground Beef (90% Fat Free or leaner)
Poultry: Chicken breast, Turkey Breast, Turkey Breast Cutlets, Ground Turkey Breast, Deli Turkey Breast.
Fish: Just about all kinds including Tuna (canned in water or fresh), Cod, Halibut, Orange Roughy, Salmon, and Tilapia
Other Meats: Canadian bacon, Pork Tenderloin
Dairy: Eggs, Hard Cheeses, Cottage Cheese
II. Complex (Natural) Carbohydrates— A good muscular weight gain diet contains at least 1.5 grams carbohydrates per pound of bodyweight.
The best sources are: Oatmeal, Cream of Rice, Puffed Rice, Rice Cakes, Cooked Rice (brown or white), Potatoes, Sweet Potatoes, Beans (white, pinto, kidney or black), Lima Beans, Corn, Peas.
III. Fresh Fruits (not dried or canned) - Apples, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew Melons, Nectarines, Oranges, Peaches, Plums, Raspberries, Strawberries.
- Non‑Starchy Vegetables: Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Green Beans, Lettuce, Mushrooms, Onions, Peppers, Spinach, Tomato, Water Chestnuts, Zucchini.
- Fats and Oils (20-30%): Flax seed oil, Safflower oil, Sunflower oil, Olive oil, Walnuts, Heavy cream, and real butter.
Here is a sample menu for a good muscular density nutritional plan. If you find this is too much to eat simply cut out one of the food meals, a protein drink, or one of each. You may want to start with just 4 meals and work your way up to six over the first 4 weeks.
LEVEL 1 - RECOMMENDED WEIGHT GAIN PROGRAM (Excellent for hardgainers and teenagers)
Suggested Supplement Program:
FitTabs – 1 in the morning and 1 in the evening
Creatine Select - 1st five days: 1 scoop in 4-6oz water with four meals each day
Creatine Select – Maintenance phase: 1 scoop before and after weight training
Mass Maker Ultra – (up to 3 servings daily)
4 whole eggs + 1 slice cheese
1 bowl oatmeal or whole grain cereal
2 slices wheat bread
1 glass milk
2 scoops Mass Maker Ultra + 12oz milk or water
(use milk if you are underweight and fairly lean)
2 grilled cheese or peanut butter sandwiches
2 glasses milk
1 banana, 1 apple and/or 2 cups green salad or green vegetables
Jell-O or pudding for dessert
(Same as meal #2)
8-10oz hamburger, steak, grilled chicken or fish
2 cups green salad or green vegetables
1 cup brown rice
2 pieces whole grain bread with butter
Ice cream or fruit pie for dessert
(Same as meal #2 & #4)
Recommended Snacks – nuts, fruit, cheese sticks, yogurt, etc.