10 Rules for Eating for Mass
Live by these rules for maximize muscle gains
Jim Stoppani & Shawn Perine
10 Rules for Eating for Mass
Pssst! Come here. C'mon . . .closer. We've got a secret for you - a diet secret that will allow you to add loads of sinewy mass to your physique, the way the pros do. In fact, it's a secret all the pros already know and the one that, if you ever hope to get to their size, you need to know, too. The secret is . . . there ain't no secret. Sorry if that disappoints you. But when it comes to eating for mass, there are no clandestine shortcuts or magical elixirs. You just need to eat foods that you?re already familiar with and you need to consume them in large quantities.
However, although there may not be any secrets to eating for size, there are rules - 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn't expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It's about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.
Although individual results will vary, you can expect to gain in the neighborhood of five pounds per month, especially if you follow the training precepts set out in the Winter Mass Attack plan. For example, if your goal is about five pounds of quality muscle, stick with this plan for about a month; 10 pounds for two months, and so on. Now, read through our list of rules and then get yourself to the supermarket.
RULE #1: CALORIES COUNT
10 Rules for Eating for Mass
When it comes to packing on the pounds, it's vital that you become a dedicated calorie counter. Regardless of whether the food you're eating is in the form of protein, carbs or fat, your body first considers them for the fuel they provide to perform basic physiological functions, such as body temperature regulation, muscle repair and even the digestion of food.
If you're a hardcore bodybuilder who trains at least an hour a day, your body will require 19-20 calories per pound of body weight on training days, and that's just to maintain the muscle you have. You actually need to eat about two or three calories per pound of bodyweight more than this (21-23 calories) to gain mass. On rest days, you'll need about 16-18 calories per pound of body weight to maintain your muscle mass. Sticking with that will ensure that you gain lean muscle without excess bodyfat on rest days.
RULE #2: CARB-UP
Carbs are very important for packing on mass. They not only help drive up levels of the anabolic hormone insulin, but they also load your muscles with glycogen (the stored form of carbs), which is important for two major reasons.
First, glycogen keeps muscles big and full. Glycogen pulls water into muscle cells, which fills them up like water balloons. Second, muscle levels of glycogen are an important indicator of whether you have enough energy to build muscle or whether you need energy (by breaking down muscle protein) to fuel your body's functions. When your muscles are full of glycogen, as happens during a high carb diet, your body has the energy needed to grow; when glycogen levels are low, the body breaks down muscle for use as fuel.
On workout days, shoot for about 2.5 grams of carbs per pound of body-weight. On rest days, you won?t need as many carbs - slice your intake in half to 1-1.25 g of carbs per pound of body weight. For most meals, choose slow-digesting carbs such as oatmeal, whole-wheat bread and yams.
RULE #3: GET FAT
10 Rules for Eating for Mass
No, we're not suggesting you eat in excess to gain fat. But you must boost your fat intake when on a mass-gain plan. Athletes who eat higher-fat diets end up with higher testosterone levels. Testosterone is one of the most critical anabolic hormones when it comes to pushing muscle growth. Healthy fats, such as those found in salmon, walnuts, olive oil and peanut butter help joints to recover.
When you're on the Winter Mass Attack plan, you should be training with heavier weights and greater intensity, which can stress your joints. Taking in plenty of healthy fats can help protect your joints and allow them to recover from heavy training. On training days, your fat intake should comprise at least 25% of your total daily calorie intake; on recovery days, move it up to about 35-40% of your total daily calorie intake.
RULE #4: POUND THE PROTEIN
Although this is rule number 4, it's not fourth in importance. Usually, we put protein above carbs or fats on our lists, but we wanted to make sure you understood how important getting in ample carbs and healthy fat is for mass gain. For mass gaining, we ratchet up the protein intake to 2 g per pound of body weight on workout days and 1.5 g on rest days.
Now that we've made our point, taking in ample amounts of quality protein is just as critical for mass gain, if not more so. Of the three macronutrients, only protein builds muscle, plain and simple. Protein sources such as eggs, beef, chicken, fish and dairy products are your best bet, along with the addition of protein powder, when you just can't take another bite. Getting protein from whey and casein shakes is a convenient way to boost your intake, and at certain times of day it's the best source of protein for your needs (see rule 7).
RULE #5: CUT BACK AT REST
10 Rules for Eating for Mass
In the previous rules, we call for cutting back food intake on rest days. Calories drop by about two to three per pound of bodyweight and carbs are slashed in half. Even protein drops a bit (mostly due to the fact that you're not drinking a pre- and postworkout shake).
You need to watch calories and carbs on rest days because your body requires less energy when it?s not working. Simple enough. If you ingest the same amount of calories and carbs on rest days as you do on workout days, you run the risk of gaining some fat with that newly developed muscle.
However, increase your fat intake on rest days, so your body doesn't compensate for a perceived calorie deficit. If you focus on getting extra healthy fats (see rule number 3), you will not only help to keep bodyfat off, but will enhance joint recovery.
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