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Thread: HERE IS...gain lean muscle mass kind of diet...

  1. #41
    Rick James is offline Junior Member
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    I hope to one day be able to take in this much food, but I am a 150lb. guy with a fast metabolism. What do you guys suggest for my protein/carb/fat intake?? I'm trying to take your diets as a model and adjust for my weight but what is the formula per body weight. I try to eat 1g per lb body weight in protein, but the rest starts getting uncertain. I have gained around 20lbs. training for 3 years serious but eating like crap, so I want to try to get serious on my diet.

  2. #42
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    a huge BUMP,..very good post bro...

  3. #43
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    Excellent post Mike..... maybe you could put 1 up that would include a "Bulking" Diet. Either way good job abd keep up the work Bro.

  4. #44
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    little confused

    I'm a on again off again on again user who has never go it the way I want now at 31 and at 196lbs and 6ft I think mentally I can do it right this time, the previous posts are great and I've been looking for a fat free gainer diet, I thought that you couldn't exceed in grams, carbs, your body weight in lbs, so in my case as long as I didnt exceed 196grms of carbs I wouldn't store any as fat, mikes diet is 300+grms of carbs I thought on this I would still gain bf. So whats the max amount of carbs per day can I consume to get the lean muscle without additional bf? baring in mind that I'm going to be using
    sus 750mg/wk
    eq 800mg/wk
    fina 250mg/wk
    for at least 14-18wks, I couldn't tell you my current bf but I can see lines in my side obliques but I have stubbon fat around my belly button, I do 30min of cardio 3 times a week and my goal is to end up at say 220-230 even if it takes 2 cycles any advice would be helpful.

    baz

  5. #45
    co2boi's Avatar
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    BuMpEtY bUmP bUmp

  6. #46
    SwoleCat is offline AR Hall of Fame
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    U can't bump a sticky.

    ~SC~

  7. #47
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    Quote Originally Posted by SwoleCat
    U can't bump a sticky.

    ~SC~
    you can if you look under "new posts"

  8. #48
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by damiongage
    you can if you look under "new posts"
    Who does that sh*t?

    ~SC~

  9. #49
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    Quote Originally Posted by SwoleCat
    Who does that sh*t?

    ~SC~
    uuuuhhhmmmm....not me

  10. #50
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    Quote Originally Posted by SwoleCat
    Who does that sh*t?

    ~SC~

    *Raises his right hand and grabs his crotch with the left* uummm, me

  11. #51
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by co2boi
    *Raises his right hand and grabs his crotch with the left* uummm, me
    So you're really Michael Jackson?

    Good to know about the new posts and the bumping thing......

    ~SC~

  12. #52
    CutMeUp is offline Associate Member
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    Quote Originally Posted by SwoleCat
    So you're really Michael Jackson?

    Good to know about the new posts and the bumping thing......

    ~SC~
    So you werent just being humble when you said that you are still learning

  13. #53
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    Quote Originally Posted by SwoleCat
    So you're really Michael Jackson?

    ~SC~

    No, no, no...It's ok to love your kids, just don't LOOOVEEE your kids. I'll take the money and the ranch though. It's like having p@ussy in a can.

  14. #54
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    hi all, excuse my ignorance....but what does bump mean and what is a sticky. Thx

  15. #55
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    Great diet.

    Now only if I can get off my lazy behind and prepare all this food so I can eat it while in my office.

    Rick James,

    I have the same issue as far as a high metabolism. I'm attempting to pack in 3500+ good calories, and 250g protein each day. I do this through 100% Whey protein shakes, chicken, eggs, rice, pasta, and oatmeal. I also attempt to eat every other hour as it appears my body does better when I'm always full. If you want to discuss it further PM me.

  16. #56
    Blown_SC is offline Retired Vet
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    Bump for Khull, and BduBz..

  17. #57
    massff is offline Junior Member
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    OK, great diet ideas, but what if you train in the morning? Should I eat anything first, and what about following up with PWO? Would that be eating too soon? I'm 29, 5'11", 183-185 lbs, around 11-12% BF. Looking to get around 200-210 lbs. w/ 8-10% BF once completed. Thanks.

  18. #58
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    XXL this is the best post I have seen on this site. Thanks, exactly what I was looking for!

    Levi

  19. #59
    whalerider is offline Banned
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    ditto to what leviticus says

    I have been following a combo of the mike xxl diet and cycling 1-test(transdermal) for about two months and gained almost 10lbs of lean mass with minimal fat, and even cheat days.

    Thanks mike.
    Last edited by whalerider; 11-17-2004 at 07:33 AM.

  20. #60
    Shrad6 is offline Junior Member
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    If I want to do this diet how do I find out how many cals I need if I weight 180lbs?

  21. #61
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    This should prove to be ridiculously helpful. A big thank-you to Mike XXL for the diet I am going to copy =)

  22. #62
    big austi is offline New Member
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    diet

    Mike, first of all great post and thanks for helping out novice trainers like myself. i've been doing a similar diet to the you posted, and i definetly am seeing the gains/losses i am hoping for. I'm eating about 5-6 eggwhites and 2 full eggs w/yoke per day. Does this pose a problem for my cholesterol, or could be dangerous to my health? I mean i don't really care, but i dont 'want to have a heartattack before my 20th birthday. Also, if i keep my carbs to about 20-30 in the morning, is this too low? I'm mainly going for lean muscle gain, while losing fat. I'm 5'8 about 198.

  23. #63
    SwoleCat is offline AR Hall of Fame
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    It's best to start a new thread w/questions one may have, as they usually go un-answered here.

    ~SC~

  24. #64
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    I'm definately using this. Great!

  25. #65
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    Quote Originally Posted by MIKE_XXL
    I get a lot of question about diet in my PM box, so I figured I will post a new diet on here once a month or so, maybe if one of the smarter MODs can make this a sticky it can stay on top and remind me to post a new one. This diet I use for gains in lean muscle mass, by only having 3 meals a day consisting of carbs, means only 3 spikes of insulin per day, keeping you leaner. I will do cardio 3 time a week, low intensity 20-30 minutes. I like walking. I will be following this kind of diet for the next 2 ½ month as I want to lean out a bit and gain some quality muscle before I go to the Arnold’s to meet all my fitness girl-friends…lol…please keep in mind i am about 200lbs, so adjust the total calories as needed...enjoy it, post questions below and I will try to get to them as often as I can. And of course let me know what you think of this idea. Thanks…XXL

    7:45 250 ml of egg whites
    2 small tortillas, mushrooms, fat free cheese & salsa
    1 English muffin with no sugar added jam & peanut butter
    15 gm of whey protein
    25 gm of oatmeal

    10:15 1 1/2 can of tuna
    15 ml of flax seed oil

    12:45 8 eggs & green onion & light mayo (makes an egg salad)
    3 pieces of whole-wheat bread w/ ham
    1 banana
    15 gm of whey protein
    1 yogurt

    3:15 1 1/2 can of tuna
    15 ml of flax seed oil

    5:15 120 gm of steak
    20 gm of whey protein
    Mustard
    50 gm of carrots
    5 ml of flax seed oil

    1 HOUR TRAINING START 6:00PM to 7:00PM

    7:15 60 gm of whey
    5 rice cakes (caramel flavored)
    1 apple
    2.5 ml of flaxseed oil

    9:30 125 gm of cottage cheese
    15 gm of whey protein
    1 no sugar added fat free yogurt

    TOTAL CARBS: 300 GM – 1200 calories
    TOTAL PROTEIN 320 GM – 1280 calories
    APPROX TOTAL FAT: 63 GM – 567 calories
    TOTAL CALORIES: 3047 calories per day
    How much does this diest cost U?
    do U know where I can get foods for cheap? this siet would caost me a grip.

  26. #66
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    Quote Originally Posted by rxarms
    "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."

    ~Arnold Schwarzenegger
    .
    BTW Arnold was and still is the "King of mind games" ...

    Bump diet Mike !!!

  27. #67
    tsl2000 is offline New Member
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    sounds great man, but i'm just not that hungry.i want to eat, and i can eat when i want to but when i'm at work all day i just get sluggish and bloated feeling,and just want to take a nap.it pisses me off cause i need to eat more.

  28. #68
    charlie20 is offline New Member
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    Great post mike, once a month is perfect and would help out, thxs

  29. #69
    pioneer's Avatar
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    MIKE why rice cakes and no dextrose in your PWO??

  30. #70
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    bump

  31. #71
    Posideon's Avatar
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    I'm 5'9 225 lifting for 14 years strong as an ox use to compete powerlifting, no I want to stay strong but lose just a little excess body fat, run 5 days a week about three miles. I felt alot weaker though. What steroids would you recommend on to lose some body fat, but make gains at the same time. My diet is outstanding, I just need to know what type of juice I should use?? Any help?

  32. #72
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    Quote Originally Posted by MIKE_XXL
    I get a lot of question about diet in my PM box, so I figured I will post a new diet on here once a month or so, maybe if one of the smarter MODs can make this a sticky it can stay on top and remind me to post a new one. This diet I use for gains in lean muscle mass, by only having 3 meals a day consisting of carbs, means only 3 spikes of insulin per day, keeping you leaner. I will do cardio 3 time a week, low intensity 20-30 minutes. I like walking. I will be following this kind of diet for the next 2 ½ month as I want to lean out a bit and gain some quality muscle before I go to the Arnold’s to meet all my fitness girl-friends…lol…please keep in mind i am about 200lbs, so adjust the total calories as needed...enjoy it, post questions below and I will try to get to them as often as I can. And of course let me know what you think of this idea. Thanks…XXL

    7:45 250 ml of egg whites
    2 small tortillas, mushrooms, fat free cheese & salsa
    1 English muffin with no sugar added jam & peanut butter
    15 gm of whey protein
    25 gm of oatmeal

    10:15 1 1/2 can of tuna
    15 ml of flax seed oil

    12:45 8 eggs & green onion & light mayo (makes an egg salad)
    3 pieces of whole-wheat bread w/ ham
    1 banana
    15 gm of whey protein
    1 yogurt

    3:15 1 1/2 can of tuna
    15 ml of flax seed oil

    5:15 120 gm of steak
    20 gm of whey protein
    Mustard
    50 gm of carrots
    5 ml of flax seed oil

    1 HOUR TRAINING START 6:00PM to 7:00PM

    7:15 60 gm of whey
    5 rice cakes (caramel flavored)
    1 apple
    2.5 ml of flaxseed oil

    9:30 125 gm of cottage cheese
    15 gm of whey protein
    1 no sugar added fat free yogurt

    TOTAL CARBS: 300 GM – 1200 calories
    TOTAL PROTEIN 320 GM – 1280 calories
    APPROX TOTAL FAT: 63 GM – 567 calories
    TOTAL CALORIES: 3047 calories per day

    I don't like all of the same foods as you do, so is it okay to substitute, as long as the Pro's, carbs and fats work out to be the same?
    One more thing......how do you measure 120 gms. of steak, or carrots, etc.

    I AM NEW....so I am assuming that there are measuring tools for this......is it a scale, or some type of measuring cup? What do I need to measure my food, and where do I get it?......

  33. #73
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  34. #74
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    Quote Originally Posted by silverfox
    If were talking off season here is what my current setup is and seems to be working well, gives me a clean 4000K on avg. per day. I have been weighing my food, and suggest that you do, as well, your probably over estamating how much your eating. You'll be surprise how much rice it takes to get 12-16oz.

    Meal 1 about 11am -
    7 eggs(4 whole)
    3 shedded Wheat Biscuts
    2 Whole wheat toast w/ Peanut butter
    1 Orange

    Meal 2 (2H later)
    Shake w/ 40g Dextrose
    meal 3- 30min later
    6-10oz Tuna
    14 oz Sweet Pot.
    Meal 4
    8-10oz Chicken
    16oz Brown Rice
    Meal 5
    8oz Chicken
    12oz Brown Rice
    100g Yoguart
    Meal 6
    12oz Chicken
    80z Brown Rice

    That is "typical day"

    Totals: 288g protien 334g carbs 53g fat Totals cals: 3868

    Just FYI............The macros at the bottom don't add up to 3868, more like 2,965.

    I like some of the meals in there.

  35. #75
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    I am wondering the same thing on why rice cakes instead of dex?

  36. #76
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    because in 2002 when this thread was written, dex was not as prelivent in our sport..
    The answer to your every question

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  37. #77
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    Quote Originally Posted by theforce3169
    I don't like all of the same foods as you do, so is it okay to substitute, as long as the Pro's, carbs and fats work out to be the same?
    One more thing......how do you measure 120 gms. of steak, or carrots, etc.

    I AM NEW....so I am assuming that there are measuring tools for this......is it a scale, or some type of measuring cup? What do I need to measure my food, and where do I get it?......
    Simple math. 28 grams = 1 oz. 120 / 28 = 4.28 oz
    So a little over 4 oz of steak

  38. #78
    WallyWorld637 is offline Junior Member
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    Can a body digest this much food in a day and not feel bloated?

  39. #79
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    this is freaky awesome i am 205 pound tryin do the same thing and after reading this my deit is sh*t. im gonna do this one with ya my hour are pretty much same i just alittle earier.

  40. #80
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    Quote Originally Posted by WallyWorld637
    Can a body digest this much food in a day and not feel bloated?
    are you serious? sometimes i wonder if im the only one who is always hungry. i could eat twice this and still be hungry. infact ive hit 13,000 plus cals in one day and was still hungry. i think i have issues

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