I’m hoping you can give me some help with my 4200 calorie diet. I can eat it all with no problems, and I’m actually hungry quite a lot during the day, so I could probably eat more, but I’m already gaining a body fat, which means adding more food wouldn’t increase my rate of muscle gain, yes?
Couple of points to note first:
??I tried to roughly follow JB’s massive eating principles, but I find it gets annoying to split carbs and fat so rigidly when you go above 4000 calories. ??I workout between my first two meals of the day.
? For the past 6 weeks, I got 1.5g protein per lb LBM - about 240g protein per day. My strength on all my big exercises went up from that, but for the next 6 weeks I’m experimenting with 1g protein per lb LBM to see how it affects my progress, so I’ve redistributed the lost calories equally across carbs and fats.
7am - shake
125 Frozen cherries/berries
1 pint Skim Milk
Approx 150g carbs, 32g protein, 10g fat.
10.30am - same shake
500g Fat Free Yoghurt + 2tbsp Seeds
100g All Bran Cereal (Grape Nuts)
Approx 160g carbs, 40g protein, 30g fat.
4 eggs OR 125g Fish/Meat + 1 Avocado + Olive oil
75g Brown Pasta
Approx 85g carbs, 30g protein, 45g fat
250g Cottage Cheese
3 tbsp oil (flax, hemp, olive - whatever)
Approx 20g carbs, 35g protein, 45g fat.
TOTAL: Approx 4200 calories - 575g carbs, 160g protein, 140g fats.
Am I eating too much fruit and veg? Any ways I could tweak this more better growth?
PS. The best bodyweight gains I’ve made have been with a diet similar to this but with 4 pints of whole milk added. I gained 17lb in 3 weeks from that, taking me to 190lb, but I was very bloated and thick-skinned looking, so maybe it was water retention. Plus the weight came off within a week of not drinking all that whole milk every day.