my MASS gain diet

[modandm]

I wanted a diet that will help me grow without gaining to much fat.

I was cutting with 2000cals a day so I think 3000 -3500 are enough for massing. This diet will be supplemented by creatine and growth routines cycling - recovery - load - growth phases.

My goal is to increase my chest back and arm size primarily. I dont want to get much wider in shoulders cos im already quite wide and dont want to grow out of my wardrobe lol

Daily diet P C F Cal $

6 weetbix + Milk 12 66 2 375 0.5

100% Whey 24 2 1.5 114 0.75

Multi-Vitamin

Banana 0 27 0 105 0

Yoghurt 12 15 2 140 0.4

Kumara 2 26 0 110 0.4

Egg sandwich 9.5 18.5 6 180 0.3

meal with protein

chicken/tuna pasta/rice

subway 20 45 5 300 3.9

Spag boll

sushi

hard boiled egg

Pre workout shake 35 40 10 400 $1.25

flaxseed oil 0 0 7 60 0.2

Pure Isolate 30 0 0 120 0.91

Malto/dextro blend 0 75 0 300 0.2

dinner

30 60 15 650 2

Night time growth 25 1 2 130 1

(big workout day)

TOTAL: 203.55 376.2 52.75 3004 13.01

[samoan_muscle]

Eat clean and you will be able to gain without putting on too much fat.

You're eating alot of shit in there...get rid of the weetbix, bread, milk, yogurt and other refined foods and that will be a start.

[craig.j]

you didnt total them at the bottom for us

otherwise appart form that, the diet looks alright. you should see some good gains as long as the intensity is upped in the gym and the timing of your food is evenly spread throughout the day

good luck! im also bulking at the moment the only problem is getting in enough cals :roll: so eat up

[modandm]

wats wrong with weet bix?

i wont eat oats so what else can i eat for breakfast thats healthy cheap and filling.

Weetbix is low gi so...

also milk is great when massing no?

I think milk is very important - lots of for and against but I definantly think its good - id even have it for breakfast when cutting

[biggurl27]

EGGS

[modandm]

eggs are great - i sometimes make protein pancakes but tbh eggs are to expensive to eat every day for brekky and wat do u eat them with?

[biggurl27]

Buy trays of eggs. 6 egg whites 1 yolk , sauerkraut, capsicum, spring onions or sling some eggs on a piece of vogels. All good if you bulking. You could add a 185gm tin of tuna in your diet too, or don't you eat it?

[AgentOrange]

just eat lollies (esp milk bottles), magnum ice creams ummm and pandamoniem pizzas from hell... you should pack on size nicely..

:drolling: <--- if that was an icon

J/K

[modandm]

yeah i do have tuna pastas rice and salads for lunch a fair bit

kind of get sick of it if eat it more than 4 times a week though.

the egg breakfast sounds real nice thanks il try it

[samoan_muscle]

just eat lollies (esp milk bottles), magnum ice creams ummm and pandamoniem pizzas from hell... you should pack on size nicely..

:drolling: <--- if that was an icon

J/K

What he said....I give up - eat whatever you want lol

[Flex]

Weetbix is low gi so...

Low GI? Only on TV. Its got a GI of 69, that's not low. In fact anything over 70 is considered high so it just scrapes in as an Intermediate range GI. In comparison white bread is 70, table sugar is 65, and honey is high 50's.

Fortunately the breakfast food industry has more tricks under their hat than the sports nutrition industry so they are able to rectify this sugary little problem. The reason they (InSanity-arium) can get around saying it's a low GI meal is that when combined with milk (and other food) they split the GI. Weetbix is crapola as with most other highly processed cereals that come in a box. There's nothing wrong with eating it as long as you realise it's shit and that it's not going to turn you into a lean mean fighting machine.

Check out this overly convoluted explanation on why & how weetbix is able to be marketed as low GI. - http://www.sanitarium.com.au/article/ar ... art-id=145

Testing, led by Associate Professor Jennie Brand Miller at the University of Sydney has shown the GI of Weet-Bix to be 69, which is in the intermediate GI range. The GI of breakfast cereals can vary widely. To date, most of the breakfast cereals tested in Australia fall within either the intermediate or high GI ranges rather than the low range(3).

Figure 1 demonstrates that when Weet-Bix is consumed as part of a well-balanced breakfast, the overall GI of the meal can be low (the overall GI shown in Table 1 is 50).

This illustrates the fact that foods providing clear nutritional benefits (such as Weet-Bix), and that have an intermediate GI, can also easily be included as part of a nutritious, low GI meal.

Applying this method to the same meal with other intermediate GI cereals achieves similar results. For example, substituting one serve (2 biscuits) of Vita Brits (GI 61) for Weet-Bix results in a GI of 47 for the meal and when one serve (30g) of Nutrigrain (GI 66) is substituted, the overall GI of the meal is 49.

Research has shown that the chance of correctly predicting glycaemic response increases as the difference in GI between meals increases(7). It is important to note that the difference between the lowest and highest GI for the breakfast meals outlined above (using the 3 different cereals) is only 3 GI units.

Figure 1

Meal Component / Carbs(g) / % of total carbs / GI of component / Contribution to overall meal GI

Orange juice 150mL / 12.5 / 24 / 46 24%x46=11

Weet-Bix,2 / 20 / 38 / 69 / 38%x69=26

Skim Milk, 150mL 7.5 / 14 / 32 / 14%x31=4

Peaches canned in natural juice, 1/2 cup / 12 / 23 / 38 / 23%x38=9

Totals / 52 / 100 / Meal GI = 50

----

The table's a bit hard to read pasted into this but if you follow the link you'll see the table layed out better.

Using the method above I could take 600ml of skim milk, add 22g of table sugar, and call it a low GI meal.

Skim Milk 600ml / 30g carbs / 32 GI / 58% of total carbs = 58%x32 = 18.56

Table Sugar 22g / 22g carbs / 65 GI / 42% total carbs = 42% x 65 = 27.3

Total Carbs 52g / Total GI for this meal 45.86

I sure as shit wouldn't call it a healthy meal but it's got the same amount of carbs with a lower GI and a lot more protein in it than the weetbix based meal.

[Pseudonym]

Bloody hell, with maths like that you could argue 1=2. It's brilliant. :pfft:

[1day]

What he said....I give up - eat whatever you want lol

ahaha yea , dnt sound like u wana giv in to the game :pfft: , unfortunitly wen u a bodybuilder u gota eat the same crap day after day and as sad as it is ,all the healthyest/cleanest foods are the 1s that tastes like ass :doh:

ur choice on how bad u want it :nod:

[musclenz]

Great info Flex. Nothing beats good ol rolled oats in trim milk for breakfast or throw them in the blender with some frozen mixed berries (or blueberries even better), protein powder, honey & plain yoghurt & you got 500cal of relatively clean food to get the days food plan started. I'm too tired to do the macros for you as just got home from 2.5hrs in the gym. Dam neebie training partners :grin: