ok, so this is Iron Man's Bulking Diet....
Originally Written by The Iron Man
I would like to start out with my diets suggestion by saying you've got to condition yourself to ignore the scales for gauging your off season progress because they can "NEVER" distinquish between fat, muscle, and water. What I'm trying to say is body weight doesn't mean "EVERYTHING". How you look in the mirror "DOES"!!! Using a bodyfat measuring instrument is always needed in conjunction with the scales if you want to get real with yourself and see how much weight is truly muscle and not just added fat and/or water weight.
Next I would suggest you ignore all these new so-called "Secret Mass Gaining Diet's" popping up everywhere. Jumping around from one diet to the next is a sure fire way to not succeed in adding more mass to your frame. You've got to stick with your plan long term if you expect to get the best possible results for your bodies potential.
NOTE: Long term studies have proven that the "Zig-Zag" diet plan works better than any other method out there for gaining lean muscle mass. "Zig-Zagging" your calorie intake allows periodic BMR-(Basal Metabolic Rate) adjustments to take place. Then it's easier to begin gaining muscular body weight again-and again. If you simply try going up, up, up, in weight your "BMR" never has a chance to adjust, and weight gain becomes harder and harder, until you eventually give up on gaining that extra weight you so desperately wanted.
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HOW TO INCREASE BODYWEIGHT"
On "gear" the body has a higher metabolism, increased apeptite and is screaming out for tons of protein. When training as a natural bodybuilder the added boost in the growth process ( increased protein synthesis) from AAS will not apply so less protein will be needed.
Generally speaking a natural bodybuilders protein intake will only need to be about half of those using anabolic agents. A 200 lb natural trainer could get by with 200 grams of protein where as a drug user will need closer to 400 grams give or take a few grams. Natural trainers are only capable of absorbing so much protein. Excess intake of protein will be used as fuel not to add more muscle mass.
NOTE: CREATINE IS THE BEST LEGAL PRODUCT FOR OBTAINING MORE MUSCLE MASS. "MAXIMUM PUMP" is a product I highly recommend to natural and chemically enhanced athletes who desire that added boost in size-strength.
http://www.ironmaglabs.com/maximum-pump.html
(Increasing body weight requires that (natural trainers) add "2 calories" per pound of lean bodyweight to their normal daily caloric intake for 4-5 days each week)-(including training days). It's best to spread these calories out into 4-6 meals per day. For e.g: let's say you have a 200-pound "natural" bodybuilder who is around 12% body fat and wants to add weight. They should add around 350 calories per day to his or her diet. (Bodybuilders who are "chemically enhanced" may need to add "3" calories" per day, totalling 510-700 extra calories each day). On the remaining 2-3 days each week ( including off days), one should reduce their calorie intake by "2-3" calories depending on whether or not they are natural trainers.
NOTE: Caloric intake will need to be adjusted upwards monthly to in regards to your new caloric needs because of an increase in muscle mass.
"HOW TO STAY THE SAME BODYWEIGHT BUT GAIN MUSCLE"
For 4 days each week on non-training days, reduce caloric intake by 2-3 calories per-pound of lean bodyweight and increase it by 2-3 calories per-pound of bodyweight on the 3 days you train. Adjust calories in an upward direction each month. (Elite Bodybuilders will require a (4 calorie increase per lb of lean mass) throughout the continuance of "Blitz Cycles").
Any "Bulking Phase" will results in adding bodyfat to your frame without the use of large quantities of (Growth Hormone). I realize that's probably not what some want to hear but it's true none the less. Many Competitive Bodybuilders use 10 ius of GH or more each day. These individuals actually get leaner as their weight accends. Some can eat just about anything they desire while others have to be some what stricter but the amount of body fat gained while bulking with GH will be minimal at best in comparison to those not adding GH to their AAS regimine.
How can one gain maximal muscle size with or without the use of GH and AAS? Any straight forward PRO Bodybuildier will tell you there are no miraculous diet plans out there other than ("ZIG-ZAGGING" your "CALORIC" intake.)
You will never make significant gains in muscle mass without the ingestion of the needed "Nutrients" and "Calories" to support new growth. Lean tissue is made mostly from??? PROTEIN!!! Your PTOR (PROTEIN TURN OVER RATE) will be the determining factor as to how much protein you will need on an individual basis for your bodyweight if on AAS and/or GH, SLIN, etc. PTOR for those using anabolic aids can be determined by multiplying your bodyweight x 1.818 shown in grams. So how much protein will be needed for a 225 lb "Chemically Enhanced Bodybuilder"? 225x1.818= 409 grams of protein daily.. A "Natural Bodybuilder" will have a slower (PTOR)- Protein Turnover Rate and can get by with 1 gram of protein per lb of lean muscle mass.
NOTE: If too little protein is consumed, your PTOR needs will not be met. This will put your body into a state of catabolism-"losing lean muscle tissue". Using a mixture of both fast and slow digesting protein sources is optimal, but one should keep the faster acting versions-(WHEY PROTEIN POWDER) to a lesser by using them post workout and at night along with some slower digesting proteins as your going to bed. Slower digesting proteins like (CASEIN PROTEIN POWDER) and real food should make up 75% of your protein needs. 40-70% of your total dietary intake should come from protein dependent upon your "Somatotype".
Next is Carbohydrates.They are the bodies main energy source when working in an anaerobic fashion. The low glycemic version that burn at a slow rate are best because they provide a more steady energy source with less spike in insulin. Oat fiber, brown rice, various vegetable, and maltodextrin 20 are great sources of slow burning carbs. Faster burning carbs are also needed but should be kept to a miminum and used as part of your post workout meal for the most part. Carbohydrates should make up 20-60% of daily calories dependent upon your "Somatotype".
The last category is Fats. EFA are the most important source of fats but some saturated fats are needed as well. Keep saturated fats to a minimum. Fats should make up about 10-40% of the diet dependent upon your "Somatotype."
NOTE: Keep things simple when trying to gain mass. "Mesomorphs" -(should ingest more carbs along with their protein). "Ectomorphs"- (will need more of both fats and carbs along with their protein). "Endomorphs"-( will needs lesser amounts of both carbs and fats along with their protein intake.)
Once homeostasis is reached, the ZIG-ZAG diet is the best diet plan to follow inorder to add those extra pounds of muscle mass to your frame.
____________________________ Why settle for being a man when you can be an "IRONMAN".