7 Nutrition Rules for Effective Mass Gain

[DIRTY_SOUTH]

1. Eat 18-20 calories per pound of bodyweight
2. Eat 40/40/20 Protein/Carbs/Fat
3. Eat every 2 1/2 to 3 hours
4. 5-6 meals per day
5. Eat slow digesting carbs (complex)
6. Eat unsaturated fats (ie. flax oil, efa's)
7. Drink a post workout shake

Example for 175lb athlete:

1. 175lbs. x 19 calories = 3325 calories per day
2. 3325 daily cal x 40% = 332 gms protein/ 332 gms carbs
3. 3325 daily cal x 20% = 74 gms fat
4. 6 meals per day will average 55gms protein, 55 gms carb and 12 gms fat

3295 Calorie Mass Building Meal Plan

6:30AM 6 egg whites
2 whole eggs
1 cup oatmeal

9:30AM Protein Shake or MRP
11g banana
1 tbsp flax oil

12:30PM 2 Skinless Chicken breasts
2 cups rice
1 cup mixed veggies

3:30PM Protein Shake or MRP
1g banana
1 tbsp flax

6:30PM 6oz. Top Sirloin
2 cup rice
1 cup green beens
1g salad

9:30PM Protein Shake or MRP
1g banana

Daily Totals: 3295 calories-- 300g protein, 373g carbs, 67g Fat

[TestRip7]

Re: 7 Nutrition Rules for Effective Mass Gain

Great post.

[RollPlayer]

Re: 7 Nutrition Rules for Effective Mass Gain

Great Avatar!

Good post too. I wish I could stick to the diet better. Especially during this Holiday season.

[mtnmedic]

Re: 7 Nutrition Rules for Effective Mass Gain

Great post bra ! looks like mine, nice and simple.