All,

I've recently been noticing a ton of higher carb diets that are coupled with LISS Cardio on the boards. Although these diets and training protocols can yield results, I personally don't get paid for my bodybuilding hobby and thus cannot justify spending so much time training to balance out the higher carb and calorie content of these diets. Sure I love training just as much as the next guy/gal but I have a hectic career, a wife who I love to spend time with, a four bedroom house that didn't come with a chef, maid, or gardner, and five pets that are higher maintenace than most children.

In carrying on with the theme of efficiency, I'm reposting probably the easiest diet plan that has enabled me time and time again to gain a stupid amount of muscle while slightly lowering my bf%. Any questions, concerns, rebuttles, etc., feel free to email me or reply to my post. Enjoy!

I sipped this "Monster Shake" periodically throughout the day and ate three whole food meals (typically 6 oz. lean beef, and 1 cup green veggies) every 2-3 hours for 6 weeks. Breakfast was always 4 whole eggs, 1 slice of swiss cheese, and 4 TBS. Salsa. When I orginally started this 8 week gaining phase, I weighed 180 lbs. at 11%BF and ended at 200 lbs. and 10%BF (no BS, I actually gained this much while dropping BF% NATURALLY). The shake tasted like a frosty from Wendy's but after about 3 weeks of drinking this thing everyday, it begins to become quite the chore.

"Monster Shake" Recipe: 1 cup Ultra Size (obviously UMP would now be used), 32 oz. Whole Milk, and 16 oz. of heavy whipping cream. This makes one day's worth of "Monster Shake."

In my experience, this shake works best if you mix the milk and Ultra size in a blender. While your milk and Ultra Size are mixing, pour the cream into a LARGE (at least 60oz. Rubbermaid beverage container). Finally, add the milk/Ultra Size mix to the cream in the beverage container. Secure your lid, give a few shakes to stir everything together and you're ready to GROW.

In addition to the food plan, the following supplements were utilized (listed from most important to least important):

Super Pak: 1 with meal #1

Ultra 40 (6 per meal or shake)

Mass Amino (4 per meal or shake)

Lean Out (1 per meal as a precaution to elevated trig. levels)

EFA: This was not available from Beverly when I orginally experimented with this plan but I see tremendous value in utilzing this product to balance the high saturated fat content of this diet.

Muscle Synergy (16 in the a.m. on empty and 16 in the p.m. before training) note: 16 total/day will work just fine. I however have seen really remarkable results with higher doses of L-Arginine, HMB, and Creatine.


Training was abbrevitated and consisted of total body workouts/3 days per week. Exercises were performed with heavy loads to falure or near failure depending on the movement. Workouts never exceeded 45 minutes and Cardio was never performed.

I forgot to clarify that in the final 2 weeks of the gaining phase, I would switch to a more traditional Beverly style Lean Gain/Fat Loss diet with carbs at meals 1 and 3. In addittion to every whole food meal, 3 scoops of Mass Maker were consumed. If I needed to utilize a shake in place of whole food, 2 scoops of MP plus the 3 scoops of MM were consumed. All supps. stayed consistent except Lean Out was dropped and 1 serving of Creatine Select was taken with every meal for week 7 and then only taken in the a.m. and post workout in week 8.