Over the years I have tried many different diets for at least several month long periods. I was achieving slow gains along with expected gains in body fat for years following basic internet diet guides such as the one on this site. I have come to realize that without the help of aas, my body puts on the same ratio of muscle to fat following these diets no matter how I tweak the caloric intake (within reason) and the ration of carbs to fat (with generally moderate to high levels of protein). The two best methods I ever tried are certainly these two.
method 1 - eat foods that fill your stomach and are high in fiber and protein with low glycemic values CONSTANTLY. Using this method, I ALWAYS had a completely full stomach. I ate very little fat of any kind and never took in more than 50% of a dv of cholesterol a week. Right before bed I would stuff myself so full that it would be uncomfortable, so that by the time I awoke I would still be relatively full. After this for about 3 months my metabolism was insanely high that no matter how full I stuff myself I would be hungry again 3 hours later. I had gained a little body fat and a little bit MORE of muscle. Nothing ever worked as good as that diet to gain lean mass naturally until I discovered my favorite method (which also does not require me to be eating literally 24/7)
new method - Eat 1 meal a day with a carb/fat ratio of 80/20, as high glycemic value carbs as it gets, very low fructose (or moderately low sugar), moderate amounts of protein taken in at the same time, ALL OF IT EATEN AS FAST AS you possibly can. This method is against ALL diet advice you will ever hear for bodybuilding. Here is why I think it works best for me. I AM NOT A BODYBUILDER, BODYBUILDERS TAKE STEROIDS. I am at a point where I naturally do not respond positively to lifting weight more than 30 minutes a day 2 or 3 days a week. If I were taking AAS this diet would never work and I would surely be eating more meals a day and working out more. HOWEVER, I have come to discover that in general the faster I eat my meals, the more weight I will put on. The method works best for me if I eat all my meals in one big meal, some days I take in more calories than the next depending on how starved I feel for nutrition. It could be anywhere between 2000 and 5000+ calories in one sitting.
I know, I know, you are going to laugh and criticize. Well I do not care, everyone is different and this works for me at this point. How well does it work you might ask? I gain fat and muscle at the same ration I have gained with my best diets. No more fat than usual, no more muscle. HERES THE DIFFERENCE, I gain this weight AT LEAST 10 - 20x faster than normal. In 2 or 3 weeks I can put on 5 - 10 lbs without putting on any more fat than usual. I want to say that these gains are related to insulin, yet I would never be able to keep good track of the insanely complex processes that my body undergoes when taking in nutrients. I really think anything I hear about people trying to describe why a certain diet method works is totally bogus. Even if the explanation is several pages long, it is still like taking an automobile operations manual, and picking one page randomly and reading it and saying to everyone (THAT IS HOW THIS CAR WORKS!!)
I want to add that my body seems to cap out at a certain amount of muscle. What I mean is, that I get to a certain point where my muscle mass gains become slower and slower until I notice pretty much no gains at all. I have read that this is normal. I also want to say that changing my diet NEVER works to increase the speed at which I gain muscle once I get to that point.
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