Tired of hearing and reading all those perfect diets? Go ahead, ask anyone in the bodybuilding/fitness world what they eat in their diet. I’m sure your tired of hearing all the “Healthy, Healthy, Healthy” preaching of the grilled chicken, tuna, rice, and broccoli combos out there. Take it from a real bodybuilder who explains eating completely healthy just isn’t for him.

MASS GAIN 101

Written By: Manny Kirby AKA Azifukared

WARNING: This diet isn’t for everyone, find what best works for you!

My mass gaining secrets: “EAT,SLEEP,TRAIN,EAT” repeat

Over the years there has been numerous ways to pack on the mass, which way is best 4 you? Well I found my secret, through trail and error. It wasn’t in the gym or what I ate. It was how much of what I ate and partly due to timing.

We have been told more calories, more carbs, more protein 4 building bigger muscles…The 40/40/40 diet, etc…

Well for me, that wasn’t the case. I’ve always been thin, due to track and field, break dancing and dancing in the streets. So for me to pack on the hard earned weight was a challenge when I wanted to do so.

I tried the weight gainers, the fast weight gain drinks you MUST have after working out, uugh! Can you count the sugar highs?

My secret is as follows…

Meal One:
2 packets of grits
2 slices of cheese
And egg whites….2 cups
Dunkin Donuts Iced coffee

In Between Meal One and Meal Two:
Protein shake and a handful of almonds

Meal Two:
Hamburger with ketchup
Bottle of water

In Between Meal Two and Meal Three:
Can of diet Pepsi
Handful of almonds
Turkey burger with cheese

Depending on when I workout, I would workout around 4:00 – 5:00pm If not it would be 11:30 am – 12:00pm. And I would eat meal one early in the morning then an hour and a half before workout have my first in between meal before leaving. Since I live in NYC, I would also have my NO2 “Stuff” on the train before I attack the weights.

This is an example workout…

Leg Day:
10mins of leg ext. to warm up quads and to help etch in detail when I practice the posing and squeezing.
Then it’s off to super setting the leg ext with walking lunges with dumbbells with an added twist, jumping squats. This brings in my teardrops like no other and forces so much blood in my quads that it’s hard to stretch or squeeze.

The leg ext can go as high as 150lbs 4 reps, then the lunges with weight high as 70lbs. And I always go down all the way. Jump high as I can for two times.

Rest for long as I need.

If I’m feeling SPRY that day, I’ll add in some hack squats for good measure.

By this time it’s close to 1:00pm and time to eat again. On a normal day, I wouldn’t eat right away. But, since I am a personal trainer I don’t get the time always to eat so I eat when I can.

Meal Three:
Poached Salmon
Brown rice
And some veggies
1 Can of diet Pepsi

Start work at 2pm

In between Meal Three and Meal Four:
Round 3-3.30pm
Protein Shake
Handful of almonds

4:15pm or so, I will have a bottle of water.

5pm I will have a handful of almonds.

6pm rolls around and two more clients to go, I’ll have a protein shake and almonds before I head home.

9pm or so “My Treat” brown rice, chicken with sweet and sour sauce and Pringles cheddar cheese plz!

And by 11pm I have a weight gain shake with whey isolate.

Then do it again the next day, but with a different body part.

Now the whole Idea of mass gaining is: Not to take in so much fat, there will be fat, but if you do it right, there won’t be any extra padding. I eat certain kinds of food to keep me in a happy state, where as I feel
hungry. Should never get to that stage. I don’t eat just to eat, my parents well my father jokes every now and then, I must have a tape worm! HA!

But on the real, this is just a sample meal plan I follow. Nothing to crazy, every now and then, I may change something for a whole pizza. Space it out over two days.

I’ve also cut back on the milk, whereas I used to drink up to 2 gallons a day. 1 gallon was 4 shakes, the other, cereal and the fact I just love milk!

But now a days with everything having some type of hormone in it, I’m watching more of what I eat, even though it may sound bland, but hey, it gets me through the day.

Not every diet you may read will be great for you, figure out what’s best for you…trail and error!

So there you have it, MY Mass Gain 101!