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

[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.

[ADSONE]

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.

170lbs. Endomorph?? Kinda goes against eachother...170 is pretty much average...but i would suggest taking the carbs down a bit maybe 50-75(225-250) but you have to gauge whether your energy is ok...you could increase you fats but i would change carbs first...see how that works for you...good luck

[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

[gregkovac]

great post. Hope to see more of these.

[Rick James]

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.

[big austi]

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.

[MIKE_XXL]

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.

20-30gm of carbs would be low in the morning your insulin sensitivity is highest in the morning you might as well use that to you advantage...it is a known fact that the colesterol you consum has VERY LITTLE if any effect on your colesterol levels, being inactive is the problem...XXL

[savecowman]

I'm just curious how much this diet would cost to maintain everyday and every week. Thats my biggest issue being in college and all.

[sponger]

hey xxl, when are you doing your aerobic activity? also your 12:45 meal 8 eggs, whole or just whites? thanks.

[Airnzah]

Hey Mike, awesome thread. I would like to try a similar diet like yours (only lesser, coz I'm of smaller stature than yours, just 170lbs). Been going through the 'bulking diet' for so long now, kinda gained a little too much fat. one thing I gotta ask though, some say that the 60/30/10 ratio of carbs/protein/fat is the standard? & some say that 'balance on each meal' is key? with yours, the carb & protein are almost equal (protein is slightly higher) & in some meals carbs are up & down. I'm just a confused being here. Hope you can reply. TID!

[dt725]

First i am amazed at how much food you consume. And it seems that you are eating constantly. Are you able to have this diet on a regular work schedule? And i am interested to know the benefits of flax seed oil. Any reason to take it more than once a day?

[Stakinplates]

There is no way I can eat that much food how do u do it?!?!?

[JOCKSOX]

Thank you Mike,

You have give me some great diet ideas. Always an issue here.

DUDE.

[Secret]

I am 5 9" currently 168 lbs, my goal is to gain 14 lbs but if at all possible to try and lose or lower my BF% from 27 to under 20%.

when i look at diets and how much people eat i am amazed that some people are so lean and cut. wish i could eat like that and become ripped.

below is my current working day meal plan based on 5 meals..

meal 1 6am

3 whole eggs
300 mill of milk
40g oats

total for meal 1, Kc 493g, P 26g, C 38g, F23g

meal 2 10am

1 large wholemeal bap
100g chicken breast
200ml milk
oat bar

Total for meal 2, Kc 700g, P 50g, C 87g, F 24g

meal 3 1pm

1 large wholemeal bap
100g Tuna
200ml milk

Total for meal 3 Kc 557g, P 43g, C 58g, F 25g

meal 4 pre work out 3pm training and then post work out

Maximuscle protien bar
1 Banana

Post work out 60g Cyclone

Total for pre/post training Kc 542g, P 55g, C 143g, F 10g

Meal 5 around 6/7pm

250 g brown rice
200g chicken breast
100g mixed veg

Total for meal 5, Kc 668g, P 72g, C 69g, F 8g

Total daily macro's

Kc 2960
Protein 245
Carbs 395
Fats 90

I have been on this diet now couple weeks, have gained 3 lbs but my waist line has increased from 37" upto 38"

Considering i am trying to build qualirt lean muscle but decrease my belly fat this may be a totsly wrong diet...

how could i improve this in any way..? add or cut foods.?

[Ronald123]

When building muscle mass, the workout is only half of the battle. The other half is your diet. Without a good diet, is impossible to gain any measure of lean muscle mass. That is because the workout serves as stimuli making your body build muscle tissue.

[getnbigr]

Awesome thread lots of great info.

[mxgregg]

I definitely need to eat way more food. New goal 3500 calories a day.

[RCK]

a huge BUMP,..very good post bro...

[Tryin2getHUGE]

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.

[baz_101]

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

[co2boi]

BuMpEtY bUmP bUmp

[SwoleCat]

U can't bump a sticky.

~SC~

[damiongage]

U can't bump a sticky.

~SC~

you can if you look under "new posts"

[SwoleCat]

you can if you look under "new posts"

Who does that sh*t?

~SC~

[damiongage]

Who does that sh*t?

~SC~

uuuuhhhmmmm....not me

[co2boi]

Who does that sh*t?

~SC~

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

[SwoleCat]

*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~

[beuleux]

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

[darkopz]

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.

[Blown_SC]

Bump for Khull, and BduBz..

[massff]

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.

[Leviticus]

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

Levi

[whalerider]

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.

[Shrad6]

If I want to do this diet how do I find out how many cals I need if I weight 180lbs?

[c_ville]

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

[SwoleCat]

It's best to start a new thread w/questions one may have, as they usually go un-answered here.

~SC~

[The Massacre]

I'm definately using this. Great!

[Ridla]

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.

[Priapism]

How much does this diest cost U?
do U know where I can get foods for cheap? this siet would caost me a grip.

This diet costs about $85 per week at your standard, high cost grocery store with no coupons or any cost savings involved. Meaning this is the top cost for it. Goes down from here based on steps you take for cost savings.

-P-

[tsl2000]

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.