EXAMPLE OF A TYPICAL MASS GAINING DIET:
MEAL 1:
6 whole omega-3 eggs with 1 cup of oatmeal
MEAL 2:
Meal Replacement SHAKE with a liquid carbohydrate drink (such as GATORAIDE or ULTRAFUEL)
MEAL 3:
½ pound (8oz) of chicken (or turkey or filet of sole or shrimp) with ½ cup nuts (almonds, cashews, or walnuts) with 1 cup RICE
MEAL 4:
Same as MEAL 2
MEAL 5:
½ pound (8oz) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive or macadamia nut oil and vinegar with 1 baked potato and/or yam
MEAL 6: Same as MEAL 3
MEAL 7: Same as MEAL 2
MEAL 8: 6 whole omega-3 eggs with1 cup grits
SUGGESTED MASS-GAINING SUPPLEMENTS:
1. Multivitamin 2 x per day (take all vitamins with food): Men should take a multivitamin "without iron" added (women require iron since they lose blood, and thus, iron when they menstruate monthly)
2. Vitamin C 1000mg 2 x per day (anti-oxidant): Antioxidants prevent damage from free radicals (which can further damage muscle cells even after the workout is completed). By reducing cellular damage to muscle tissue, it enables the damaged muscle (from training) to repair itself at a greatly accelerated rate
3. Vitamin E (with Selenium) 400IU 2x per day (anti-oxidant): Two other vital antioxidants.
4. Omega-3 Fish Oil Pills 1000mg2-3x per day (essential omega-3 fats)
5. Evening Primrose Oil 1300mg 2 x per day (essential omega-6 fats): As mentioned before, essential fatty acids are required to help rebuild broken down tissues in the body. If not consumed, daily, they will, essentially, stunt future muscle growth.
MSM Powder (for joints and tissue repair) 2000mg 2 x per day: All bodybuilders, at one time or another, have had joint pain and/or injuries. MSM is an extremely bio-available source of sulfur that is vital in the repair of connective tissue (joint surfaces, ligaments, tendons, and cartilage). Sulfur is also a necessary component in the repair and synthesis of muscle tissue and since we don't eat many foods that are high in sulfur, MSM becomes a very desirable supplement to the mass-gaining or contest-dieting bodybuilder.
7. Glucosamine sulfate 1000mg 2x per day: Glucosamine sulfate is another component of connective tissue that is very rarely consumed in the diet (since not many people eat ligaments and tendons along with there chicken breasts and filet mignons). Ingesting adequate amounts of glucosamine, has, experimentally, been illustrated to aid in the repair of torn meniscal cartilages, degenerative joint surfaces, and weak ligaments and tendons.
Creatine 5 grams 2 x per day (5g in the morning/ 5g after you train): Creatine is one of the most incredible natural supplements to hit the market. Its strong presence, even after almost 10 years on the market, is a testament to its truly unique abilities. It does two distinct, yet invaluable, jobs in the body.
First, it causes a volumizing (swelling) effect on the muscle cells such that the muscles find themselves in an extremely anabolic environment 24 hours a day. NOTE: Muscle cells love to be well hydrated. In fact, dehydrated muscle cells are very catabolic-that is, they are much more likely to break down.
Second, Creatine buffers ATP levels in muscle tissue (ATP is the only energy source that powers the muscle cells). The reason your muscles never run out of energy is because creatine (as creatine-phosphate inside the muscle cell) ensures that ATP levels are constantly regenerated. The more creatine found inside the muscle cell, the greater the potential source of ATP. This is a great advantage to over-trained, contest, bodybuilders and endurance athletes who require tremendous stores of ATP to fuel these long, strenuous workouts.
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