The Jacked Up Diet

Since I train a lot of high school and college athletes looking to gain size, inevitably I end up addressing nutrition, an ESSENTIAL component of gaining muscle. I figured I would post this for all to see, rather than replying to many different e-mails.

Unless you are an absolute freak, then you better pay attention! I have a "real world" approach to gaining size that does not ask 16 year olds to walk around with tupperware containers full of chicken and rice all day!

RULE #1: To gain size, you need calories. Plain and simple. Now, the source of those calories is important, but if you are not eating enough, then you will not grow.

RULE #2: You need to eat a lot of Protein. Try and get AT LEAST 1-1.5g/lb of bodyweight daily. Try and get as much protein as you can from natural sources (meat, eggs, nuts, etc) but definitely use a quality whey protein product to SUPPLEMENT (note I said "supplement" not replace) the quality proteins you are ingesting.

RULE #3: You need CARBS! GASP, the "C" word! I have news for you folks: Carbs provide much needed energy so that we can get stronger, lift heavier weights, and recover faster from workout to workout! By eliminating them, or drastically reducing them, your gains will be non existent. Eating carbs will help spare protein for its true purpose: building muscle, so eat your carbs! Am I saying go your local bakery and start scarfing down everything in sight? Not at all, but by including properly timed carbs in your diet your gains will be far superior than without them.

RULE #4: Eat a MEAL every 2-3 hours. A "Meal" has a protein source, and a carb source. If you are an endomorph (gain bodyfat easily) then stay away from carbs during dinner, and keep the meal "lean and green."

RULE #5: Not gaining? Double your carbs at your first 3 meals of the day. Also, include an additional protein feeding before bed.

RULE #6: Cheat 4X/week. Go ahead, indulge yourself to something not on this list 4X/week, it will help you stay on track, and will even help "zig zag" your calories a bit. If you are super lean, then go ahead and cheat up to 7X/week, but make sure the inches are NOT adding up around your navel! Let's face it, those with a super fast metabolism will almost certainly need to cheat to get the calories we need....yes, I hate these people as much as you do!

RULE #7: SLEEP! I know this is not DIET related, but sleep is sooooo important for size gains, get AT LEAST 8 total hours.

RULE #8: Incorporate a quality creatine product. Creatine will help you last longer on your muscle building strength training sets, which will give you more reps on your sets, and  increased strength. More reps+increased strength=more size!

So there you have it, simple, effective, and time tested. Eat as many fruits and veggies as you want, and use condiments MODERATELY!

MEAL PLAN: EAT A PORTION OF PROTEIN & PORTION OF CARBS FOR EACH MEAL (Adjust serving portions to bodysize)

 SAMPLE DIET FOR A 175lb MALE TRYING TO GAIN WEIGHT:

Breakfast: Oatmeal, Splenda (for taste) with Sliced Strawberries, 3 Eggs, Water

Mid Morning Snack: Muscle Milk, Banana

Lunch # 1: 1 Peanut Butter Sandwich on Whole Wheat, 1 Apple

Lunch # 2:  1 Tuna Fish Sanwich with Lite Mayo, Lettuce, Tomato on Whole Wheat, 1 Orange

Post Workout: 1 20 oz Gatorade, 1 Scoop Whey Protein

Snack: 1 Banana, Handful of Nuts

Dinner: 2 Grilled Chicken Breasts, Whole Wheat Pasta, Moderate amount of Sauce, Side Salad with Oil and Vinegar

Pre Bed: 1 Scoop of Chocolate Whey Protein

If you aren't gaining weight, add some carbs to your first 3 meals, and add some protein to your pre-bed snack! Do this 7 Days a week and you WILL gain lean muscle tissue! Remember, this is a meal plan for a smaller individual, if you are larger you need to UP those serving sizes!

Train hard, eat well, and get after it!

Matt