Sink your teeth into this!!!! There is no reason why anyone should be bored with his or her eating plan. Here is an awesome diet that is full of variety and designed for a 170-180 lbs. male who is interested in gaining lean muscle. I cannot wait until I'm finished with my pre-contest diet! I intend to use this dietary approach immediately following my bodybuilding show on September 18.

Off-Season Lean Gain for 170-180 lbs. male
(3060 kcal. 50% Protein, 30% Fat, 20% Carbohydrate)

Meal #1
10 oz. chicken breast
1-cup oatmeal
2 TBS peanut butter
Or
5 oz. ground sirloin
1 whole egg, 8 whites
½ cup oatmeal
1 piece of fruit
Or
2 whole eggs
1-cup cottage cheese
1 scoop Muscle Provider
1/3-cup grits or ½ cup oatmeal
Or
3 scoops Muscle Provider
3 TBS Heavy Cream
½ cup oatmeal
1 banana

Meal #2
1 scoop Ultra Size
2 scoops Muscle Provider
3 TBS cream
Or
6 oz. can tuna x 2
2 TBS mayonnaise
2 TBS sugar-free sweet pickle relish (Mt. Olive)
2 cups broccoli

Meal #3
2 roast beef sandwiches:
4 slices rye or sourdough bread
10 oz. roast beef
2 slices Swiss cheese
4 cups salad w/ 2 TBS low fat/low sugar dressing
Or
3 scoops Mass Maker
2 scoops Muscle Provider
1-cup blueberries or 1 banana

Meal #4
10 oz. ground turkey breast
2 cups broccoli
1 TBS sesame oil
Or
3 scoops Muscle Provider
3 TBS heavy cream

Meal #5
3 cups skim milk
2 scoops Muscle Provider
1-cup pineapple or blueberries
3 TBS heavy cream
Or
10 oz. chicken breast
1-cup rice
1-cup broccoli
1 TBS flax or sesame oil
Or
3 scoops Mass Maker
2 scoops Muscle Provider
1 banana

Meal #6
12 oz. tilapia or 10 oz. chicken breast
4 cups salad
1 TBS olive oil
2 TBS balsamic vinegar
Or
3 scoops Ultra Size
2 TBS peanut butter or 3 TBS heavy cream
(Try mixing into a pudding)
Top with cool whip
Or
1.5 cups cottage cheese
1 scoop Ultra Size


Jon
Beverly Staff

jon,
since there is mass maker included in this diet would i continue to take 6 scoops after training? i train first thing in the morning.


todd

Jon - I'm curious about the thinking behind this approach. In comparison to other BI (or BI client) gaining diets it is a little heavier on fat% and a bit low on carb %.

The variety does seem great but at a quick glance it looked like within the meals (for example a or b or c as a choice for a particular meal) that the P/F/C content would be quite different between the options.

The diet truly works out to be approx. 50% protein, 30% fat, and 20% carbohydrate. Yes, there are some very small differences in the macronutrients contained in each meal option. However, the variances from each meal option are so insignificant when looking at the totals for the entire day.

I feel as though one of the best dietary approaches is to cycle your caloric values daily. These changes or variances in your diet will allow your metabolic "set point" to remain high.

By the way Todd, I personally do not see the need to add 6 scoops MM post workout on this particular diet. However, if you were not gaining at least 1 lbs./week with this plan, adding the MM post workout in addition to what's outlined in the diet wouldn't be a bad addition. It really just depends on your personal metabolic rate, which is greatly influenced by your lean mass.

How would the portion sizes change if I am at the same weight but have a high BF% and want to lose while preserving what little muscle I have???

Thanks