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

[charlie20]

Great post mike, once a month is perfect and would help out, thxs

[pioneer]

MIKE why rice cakes and no dextrose in your PWO??

[MIKE_XXL]

MIKE why rice cakes and no dextrose in your PWO??

They taste better and work just as well...XXL

[pioneer]

bump

[Posideon]

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?

[theforce3169]

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?......

[Surrender]

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

[SwoleCat]

www.fitday.com

~SC~

[spywizard]

because in 2002 when this thread was written, dex was not as prelivent in our sport..

[WallyWorld637]

Can a body digest this much food in a day and not feel bloated?

[brjrj0000]

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

[kj101]

This is the kind of diet I need to try. After 5 months of strict dieting and hours of cardio and lifting, I need to start focusing on lean size now. No more bulking for me. I'm tired of the bulky look and the health problems associated with it. Great post!

[rabidsquirrel]

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.

[timidator34]

yea i dont think mike xxl is coming back to answer all these questions anytime soon lol.. last time he responded was in 2003

[beatango2008]

ok so I am following this exact diet to see how it works for me I may tweak it a little later..but is the 5:15 meal only 120 grams of steak? cause that is hardly anything...? correct me if I'm wrong.

[MIKE_XXL]

ok so I am following this exact diet to see how it works for me I may tweak it a little later..but is the 5:15 meal only 120 grams of steak? cause that is hardly anything...? correct me if I'm wrong.

Yes it is, it includes carrots, and oil and steak, that's it...XXL

[athlete20]

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 would you change your "gain lean muscle mass kind of diet" for non-workout days? In addition, what are the amounts (grams) of protein, carbs, and fats you are shooting for in every meal?

Thanks, I appreciate it. This will be of great help.

[athlete20]

How would you change your "gain lean muscle mass kind of diet" for non-workout days? In addition, what are the amounts (grams) of protein, carbs, and fats you are shooting for in every meal?

Thanks, I appreciate it. This will be of great help.

bump...

[MIKE_XXL]

I would reduce the carbs for non work out days...as for per meal, i try to get more calories in the morning and reduce the carbs through out the day...hope this helps...XXL

[Priapism]

Hey Mike - much thanks for posting this. I am going to go through it and put together a list of questions. I am like you - extremely into the details - so would it be better to post them here or annoy you by PM

-P-

[Priapism]

Actually let me just start off with this question. You are recommending 300 grams of carbs per day. I was on Cytogainer for 2 yrs and it made me fat, at 240grams of carbs per day. That was super overdose on carbs, in my opinion. I was anything but cut. Constant struggle to get rid of the belly that developed while the rest of me was hard and building. I fear if I did 300 grams per day I'd explode.

Thoughts?

-P-

[AandF6969]

Actually let me just start off with this question. You are recommending 300 grams of carbs per day. I was on Cytogainer for 2 yrs and it made me fat, at 240grams of carbs per day. That was super overdose on carbs, in my opinion. I was anything but cut. Constant struggle to get rid of the belly that developed while the rest of me was hard and building. I fear if I did 300 grams per day I'd explode.

Thoughts?

-P-

If I'm not mistaken, I think cytogainer has a lot of carbs from sugar.

[Priapism]

From the cytogainer label:

Contains:

"Cytosport's unique combination of branching as well as linear chain maltodextrins with very low DE providing a complex carbohydrate source approximately 96.5% sugar-free."

"Whey protein concentrate, Whey protein hydrosylate"

"Creatine monohydrate"

Those are the three main ingredients.

Is it relevant that I was taking it 3x a day even on non workout days?

79g carbohydrates
Sugars 6g

[Priapism]

Can someone please tell me what "250mL of eggwhites" is? How many eggs?

-P-

[beatango2008]

so on none training days would you cut out the rice cakes?

[Mike S.]

got a few questions I am pretty much following this diet of course with some changes. I was wondering is it possible with this diet to help reduce BF? If no then maybe stick with it and maybe take some fat burners>?

[preston157]

sweet diet! and i love tuna. i will start the diet tomorrow and let you know the progress!this will be my first actual diet.

[biggerguns]

I just started this diet 3 days ago. Keep in mind im only 5"11", around 15-16bf and 171 pounds when i started. This diet is meant for a 200 pounder. I had no diet before and ate sloppy meals. My workouts would crash 15 mns into it. Now i have full energy all day and especially during the workout! NO FATIGUE whatsoever. Im not on a cycle and aint gonna start one until i grow as much as possible naturaly and lean. Today I weighed myself in the morning empty stomach- 173pds. I have a feeling i will be 185 by the end of may on this 200lb lean diet. Thanks mikeXXL.

[mackerz]

im totally new to all of this as u can probaly see from my posts! i know u have to get ur diet correct before starting any cycles of steroids....im gonna give your diet a go mike...but my questions is ...how long would i have to be into this diet before taking steroids??

[Big]

im totally new to all of this as u can probaly see from my posts! i know u have to get ur diet correct before starting any cycles of steroids....im gonna give your diet a go mike...but my questions is ...how long would i have to be into this diet before taking steroids??

You should diet and train properly until you approach your natural potential. How long that will take depends on several factors, how close you are to your potential now, your genetics, etc.

[seanL]

what is your weight btw? and is that ture if you eat more than 1.5 X (body weight) of protein, the extra will be wasted, and turn into blood sugar?

[scrawney]

keep bringing these great diet tips they are very beneficial

[scrawney]

I think this is the diet ive beenlooking for thanx

[AbbieM]

Plateau Assistance Requested


Stats
Resident Western USA
Age 28
Female
Height 5’3”
Workout Time line 2 years
Starting weight 190 LBS
Starting BF% 39
Staring size 20
Current Weight 132 LBS
Current BF% 32
Current size 4
Supplements
Fish Oil, Multivitamin, ECCA’s, Cranberry, B complex, and Chromium Picolinate
Dedicated Women’s Whey Protein Powder
Creatine
Diet
Meal 1 Protein shake Fruit
Meal 2 1 serving meat (lean turkey, chicken), ½ cup brown rice
Meal 3 Protein Shake
Meal 4 Fruit, green vegetable
Meal 5 serving meat (lean turkey, fish, chicken) ½ cup brown rice or wheat pasta
Meal 6 Protein Shake
Meal 7 an occasional protein bar (cliff builders or snickers)
Workout Schedule
Tuesday-Sunday Lifting one muscle group per day 45-50minutes, 20-30 minutes cardio
Monday OFF
Problem
Goal to lower BF % to 15-20% and gain lean muscle mass/strength.
Attempt 1
In addition to diet and exercise; took one cycle of CLEN for 12 weeks with no results no decrease in BF % or Weight in LBS
Attempt 2
In addition to diet and exercise; engaging in current cycle of Winstrol Stanozol 100mg/ml taking .5ml ED at bed time on day 13 have seen no decrease in BF %, weight in pounds or inches lost.
Request
Need some advice as to changes I can make in Winstrol dosage, diet, exercise, supplements; any advice anyone is willing to offer to so I can get some results.
Through experience how long will it take to see results? Decrease in weight, BF% or inches.


I think my diet is off and that is why i am getting ZERO results any thoughts?

[newbie-screwbie]

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 are u getting only 15 g of protein..whats the source?

Falxseed oil...is this pill form? 2.5 ml...is it a pill..?

[newbie-screwbie]

how are u getting only 15 g of protein..whats the source?

Falxseed oil...is this pill form? 2.5 ml...is it a pill..?

what are you putting the protein in? the oats?

[pcy2012]

would a diet similar to this one be used before and while on a deca/test 400 10-14 week cycle

[diesel405]

Great thread, ill be sure to try this out. I have been eatting the same crap for 3 months and need a change!

[collers]

Can you help me?
i am 6feet 6inches and 220lbs
But my stomach keeps growing and fat to i want 6pack but build muscles to. what shoul i change?
on training days(monday - thursday) i eat:

9am.8eggs(3whole) + 200g oat
12pm.8oz oat + 8oz chicken leaf
3pm.8oz oat + 8oz chicken leaf
4.30pm protein shake with 8oz milk + 15oz bananas
5-7pm training
7.30pm. protein shake with 8oz milk + 15oz bananas
8:30pm. 8oz skimmed milk curd with 8oz yoghurt
it's +-3900kcal
thursday - sunday i eat:
the same but without proteins shakes and bananas it's minus 1000kcal

[grapejuice11]

cant wait to try this diet out