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

[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

[BIG TEXAN]

Looks good to me, of course you know a bit more about it than I do. I don't know if I could stomach that much tuna anymore.....i just look at a can and I feel nautious.LOL

[Pheedno]

I agree it looks great Mike. I also would much enjoy a monthly diet post to. I usually develope my own but input from all sides is the only way to know for sure you have your bases covered.


B.T. I to would have to replace the tuna with chicken. i used to eat 1-2 of those BIG cans a day and now tuna just makes me feel not good. Flax tastes better

[kingjmack]

bump

[MIKE_XXL]

I am surprised that's all the responeses this shit got, every body here is asking about how to eat so here comes a big:

BUMP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[David B.]

Cool! Consider it cut, pasted, and saved. Thanks.

--dnb

[gregnb]

Hey MikeXXL, looks like a nice diet but I have a couple questions. What's the highest bf% you would start this diet at? Since it's a diet that puts lean mass on you and little fat would it really matter?

[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

[MIKE_XXL]

I use this diet whenever, i do not reallyput my BF % into consideration but i usually do not get over 15%, and i agree with silver fox, you must weight your food, i do in in-season & off-season, but then again i am very anal about everything i do...XXL

[Crew]

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 <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>
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 <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>
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 <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>
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 <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a>
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

mike are you sure that's 3047 calories. seems like less. that's not much food at all. does your eggs include the yolks?

[tigress]

I stickied it Mike. Looks good to me.

[Cubber]

Thank you Mike. I would like to try your 3 carb meal a day diet. Have copied your post

[MIKE_XXL]

Originally posted by Crew

mike are you sure that's 3047 calories. seems like less. that's not much food at all. does your eggs include the yolks?

No the eggs do not include egg yolks and yes it's around 3,000cal according to my Nutritional Almenac, let me say i am pretty anal about the way i eat so everything is weight aou and i am generaly very precise person, so i would say it has to be very close to 3,000.


Thank you Tigress!!!

[RyDawg88]

yo mike, how do u eat ur tuna?

[Big Al]

I thought I'd get in on the act. My diet and supplement programme has development alot over the years, trial and error LOL.

7am
15g L-Glutamine, 5 Grams Creatine

8.30
50g Oats
50g Pro-Fuel
45g Propeptide

Pro-Vital AM
1G Glucosamine Sulphate (Joint Formula is far superior)

Kcal 568
Protein 52.20
Carbs 78.5
Fat 7.8

For Meals 2,3 and 5

I mixed 250g Brown Rice, with 400g tin Tuna in spring water (the large can), 175g chicken breast, 3 tablespoons of Udo’s Choice, onions, red peppers, basil, oregano, and pepper.

I then divide that meal into three. I supplement each meal with 25g (1 scoop) of Pro-Fuel. To be honest I do this for convenience, it is difficult to eat 6 solid meals a day, so my approach is to have smaller meals and supplement if necessary, it also gives me flexibility, if I wanted to increase or reduce carbs, I could increase or remove the Pro-Fuel.

Therefore the breakdown is:

Kcal 677.3
Protein 52.52
Carbs 83.93
Fat 13.93

I have 1g Vitamin C with Meal 3.

3.30 Meal four

50g Pro-Mass
50g Pro Fuel
32G Whey Protein

Kcal 518
Protein 39.50
Carbs 79.5
Fat 6.8

Post Training

Pro-Recover 80g, 5g Creatine

Kcal 297
Protein 23.58
Carbs 48.5
Fat 1.05

9pm Meal Six

200g Lean Mince
100g Pasta

Kcal 697
Protein 52.0
Carbs 70.1
Fat 12.35

Pro-Vital PM Formual
1g Glucosamine Sulphate


Totals

Kcal 4111.9
Protein 324.8
Carbs 528.3
Fat 68.9

On non training days I drop the Pro-Recover

This means I am cosuming 1.6-7 grams of protein per LEAN pound, 2.5-7 grams of carbs, and 0.36 of fats, fats makes up 15% of my total Kcals.

I train four times per week

Legs
Chest, Bi’s
Rest
Back,traps
Delts, tri’s

I am currently 238LBS at 5.9.

[MIKE_XXL]

My tuna gets mixed with flaxsed oil and then i eat it with a spoon......this meal tastes like shit on a stick, but is rich in protein and essential fatty acids...XXL

[hardasnails1973]

ok mike its time for me to chime in on this as well. currently i'm 5'9 212 and hovering around 5% bf (this is year round) here is my current diet

500 mgs ginger root
250-500 ALA each meal except last meal

training days
non training days meal 1-3 same meal 4-6 carbs are all fiberous, fat
no cheat days from here on out competition is coming fast !!

630
8 oz grapefruit juice
25 grams whey isolate
4 oz chicken
1/2 cup of oatbran dry
6 strawlberries
2 teaspoon flax

930
10 oz lean turkey 93% fat free
8 zo yam
2 cups green

1230
6 oz chicken
1 cup oatmeal dry

330
1 can tuna
2 whole eggs and
3 egg whites
greens
8 oz yam

during workout
25 grams whey isolate
5 grams BCAAS
5 grams glutemine
30 grams dextrose
5 grams creatine

post workout
50 grams whey isolate
10 grams glutine
5 grams Bcaas
50 -100 grams dextrose depedning on body part worked

wait an hour
4 oz chicken
5 egg whites
6 oz red potatoes
2 cups veggies

before bed
12 egg whites
2 eggs whole
1 table spoon flax
2 cups veggies in large salad


cardio is 3 times a week 20-25 minute varying intensity, 30 minute longer duration

[Magicz]

ow great post but thats so hard to eat.

[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
I don't care if its AS, passing out is bad bad bad. I get this type of BS all the time like no pain no gain attitude. I used to feel that way, but it is just a wrong mind set to be in and dangerous especially for a pro. If you are pro, which sure sounds like reconsider. It is one thing pushing your body to the limit and challenging your body mentally and phisically, but passing out is just plain wrong. What if you pass out and injure yourself, what then. You may miss serveral weeks of work out, all for thinking you're a tough guy cause you pass out and others don't. The reason you or whoever pass out is because your brain is not getting enough O2 or glucose. So it shuts everything down to protect the brain. It is not a benfefit at all. There are 2 kinds of pain. There is pain when something is wrong, which is not normal and you should do something about and there is the discomfort we all feel in muscles from a good successful workout. I don't call it pain because pain is a sign of a problem. I just get to worked up when I see people doing things for the wrong reason led on by thinking the wrong way.

[superstang]

I think a once per month nutrition plan is a great idea.Mike ,thanks for taking the time to post it.I look forward to seeing more of them..

[painintheazz]

Originally posted by MIKE_XXL
My tuna gets mixed with flaxsed oil and then i eat it with a spoon......this meal tastes like shit on a stick, but is rich in <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a> and essential fatty acids...XXL

You are officially the man!!!!! I envy you.

Pain

[babi]

mike dont you think that that much flax oil would be a little bit overboard,since its highly estrogenic(i know this through an oncologist)how about no more than a tbsp of flax a day than the rest can come either from fish oils or olive oil.the other thing i wanted to ask you i think for us 200 lbs guys daily calorie maintnance is at around 3000-3200 cals so how do you expect this to be a diet to gain size when building more muscle requires a surplus in calorie.
ps;please post a monthly diet as a lot of us can benefit from a knowled (oh fuck i dont know how to spell this damn word)bro like you

[MIKE_XXL]

I have put down as much as 6-8 table spoons of flaxssed oil in a day on veriouse diets, and never had any estrogenic side effects from it...maybe for an average 200lbs guy the basic maintance calories are 3000-3200 but for me it's around 2800 if i eat that i stay the same weight, eat more i gain, eat less i loose, it's something that every one has to figure out on their own, there is really not set calculation that will work for every one they are just guidlines, so for me 3000-3200 calories is surplus, and by slightlt manipulating my calories from day to day i keep my body guessing and most of the weight gain is lean muscle...remember this is not a diet to gain 20lbs in 8 weeks mreo like 8lbs, however the quality will be much higher...XXL

[MIKE_XXL]

Oh and yes the fish oil and the olive oil would be fine to replace some of the Flaxseed oil, basicly any oil that is rich in monounsaturated fats would be a good addition...XXL

[roch]

nice post. I'll use some of it in my diet that I plan to start.

[Sjef]

Good post, some very expensive meals, but everything for a good figure.
Don't you guy's eat darkbrown bread?

[bigasbrock]

Guys im about 170lbs right now and lookin to run a lean mass building diet till summer and altered the intakes above for my weight. Are these #'s accurate?

pro - 275
carbs - 250
fat - 50

Will this allow me to maintain/gain muscle while staying lean/shedding fat?

What should my training be like?

[Tock]

Mixing flax oil with tuna? Yecch . . .
Tuna's actually pretty tasty mixed with plain yogurt . . . mix it up like mayonaise, and it's not bad at all. Similar consistancy, similar flavor. Onions are good, too.
Sometimes a bit of barbecue sauce helps to break the monotony; I'll eat it right out of the can with a bit of bbq right on top.

[snowman]

Great post, keep it coming , great information... hey Mike, have you posted more?

[thegame01]

Hey great post Mike .I would love to see a monthly diet plan .i am trying to tune in my diet all the time. I cant do the tuna that much anymore .
Keep em coming guy's

GZ

[heytheresmoker]

Hey Mike i have tried your diet for 5 days now and weighed myself today and i lost 3lbs??

[PaPaPumP]

maybe water weight from eating less carbs than you normally do?

what were carbs before starting diet?

[caturpilar]

Mike this is a great post. A few qestions. I plan on using this as a guide. 1. could u break down the measurements such as ml to cups or tblsp for dummies like me. 2. Were would i substitute weight gainer at (like 2200 gold) and 3. I love potatoes so what could i replace those with? Thanx

[MIKE_XXL]

caturpilar, 15ml is one table spoon, 5ml is one teaspoon, you can replace bread with potatoes, and as far as mg to cups, well i have no idea as i weight everything on a scale so never had to conver it or change the way i measure it...good luck...XXL

[Nico]

Bump!
Great post.

[usualsuspect]

Mike-

just wondering if you still add flax to your PWO meal???...I was always under the impression that fat slows down the absorption rate at a time when you want the nutrients (preotein, amino's) to get to the muscles FAST.

But its hard to argue with someone who sports a 25 inch waist and weighs 200lbs

~US~

[freakout]

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

Ok. Anyone could help me with this.

I am 170 pounds endomorph.

The problem with me is I am quite sensitive with carbs. I do not seem to burns carbs well.(I mean each person has a different body)

Would you suggest I consume the same amount of carbs?

How much protein should I consume each day?

What about days where you do not workout at all?

The amount of fat level per day for me at the moment is 47GM.

Thanks.

[bigbouncinballs]

I like silverfox's diet as far as convenience. How would i change it up for myself:
6'1" 251lbs app. 10-12%bf. looking for lean quality gain.
thanks

[ANABOLIX2]

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

Seems like the only veg you have is sweet potato, you need to have a bit of salad and dif veg and also is this the same meal you have all the time when off season. You need to change it around a bit so you don't get board with the same old stuff everyday, I change my diet around every 4 weeks, keeps me sane and gives me abit of a change.

Anabolix2

[gregkovac]

great post. Hope to see more of these.