Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
Summers over and its time to get back
to the reason you joined this sport. To Get huge! That's
right, I'm talking mind boggling, get the heck out of my way cause I'm
coming mass! You need to get focused! Most importantly,
however, you need to feed the machine! And you need to feed it
correctly if you want a pair of guns big enough and bad enough to blow
away the competition! So roll up your sleeves while you still can,
cause I'm getting ready to show you how its done!
How
to
Up
Your
Calories
for
Mass
and
Minimal
Fat
Gain
In
order
to
gain
mass
you
need
to
take
in
more
calories
in
a
day
than you burn. Our goal of course is to put on as much muscle as possible,
while keeping fat gain to a minimum. Taking
this
into
consideration,
the
most
common
mistake
made
is
to
up
your
caloric
intake
to
drastically,
too
fast.
Most
of
you
have
been
dieting
to
burn
fat
for
the
summer
season.
Or
perhaps
even
maintained
your
weight.
My
advice
is
to
slowly
up
your
calories
on
a
week to week
basis.
For
example,
say
you
are
taking
in
2,500
a
day.
You
should
not
all
of
a
sudden
raise
your
intake
to
5,000
overnight!
To
do
so
would
translate
to
a
serious
amount
of
fat
storage!
Rather,
you
would
slowly
cycle
your
calories
up.
I
personally
like
to
start
by
upping
my
intake
by
250.
So
the
person
on
2,
500
a
day
would
raise
his
to
2,750.
The
250
excess
calories
would
create
an
anabolic
response.
Overview:
A
man
currently
maintaining
his
weight
at
2,500
calories
who
only
wants
to
gain
about
a
pound
a
week.
day
one:
raise
calories
to
2,750
Continue
at
this
pace
until
you
stop
gaining
weight.
After
which
you
will
raise
your
calories
by
the same interval.
Repeat
process
when
you
plateau.
I
see
way
too
many
bodybuilders
slow
their
gains
in
their
unwillingness
to
add
a
small
amount
of
fat!
This
is
unavoidable.
Which
is
why
we
have
an
off
season
and
an
in
season.
I
promise
you,
when
you
diet
again,
your
six
pack
will
return
and
with
it
a
whole
new
layer
of
muscle
mass!
You
simply
cannot
build
a
house
without
bricks--the
concept
in
bodybuilding
is
the
same.
You
can
lift
as
hard
as
you
want.
If
you
are
not
taking
in
more
calories
than
you
burn
off, your
efforts
of
packing
on
muscle
mass
will
be
for
not.
However,
if
you
follow
the
above
instructions,
your
fat
gain
should
be
minimal,
and
your
muscle
gains
should
be
tremendous!
Macronutrients
Too
many
people
just
throw
caution
to
the
wind
and
start
eating
everything
in
site,
including
Junk
food.
I
have
news
for
you,
the
only
place
that
candy
bar
and
soda
are
going
to
add
mass
is
your
gut!
You
need
to
get
more
scientific.
The
cleaner
you
eat,
the
leaner
you
will
stay.
However
a
eating say, 6000 calories, is almost
impossible
without
some
leeway.
Therefore
it
is
best
to
strike
a
balance.
Protein
As
a
bodybuilder
this
is
the
main
source
of
food
that
you
need
to
be
concerned
with!
Do
not
neglect
or
slack
off
in
this
area! Amino
acids
are
the
building
blocks
of
muscle
tissue.
It
is
vital
that
all
of
your
meals
are
rich
in
this
substance.
Not
even
one
should
be
without
it.
I
suggest
1.5
grams
per
pound
of
bodyweight
a
day.
Therefore
a
200
pound
man
should
consume
a
minimum
of
300
grams
of
protein
a
day.
Spread
this
out
over
the
course
of
each
of
your
meals
evenly.
Sources:
Whey
is
an
excellent
source!
Its
a
complete
protein
which
means
that
it
contains
every
amino
acid
needed
for
muscle
growth
Steak
is
without
a
doubt
one
of
my
favorite
sources
of
protein.
Its
rich
in
Zinc
and
many
other
vital
nutrients
needed
for
muscle
growth!
I
highly
recommend
you
incorporate
this
meat
into
your
bulking
regimen.
It
is
a
powerhouse
in
the
department
of
building
muscle!
Make
sure
that
you
choose
a
lean
cut
of
steak.
Don't
chow
down
on
prime
rib.
It
should
be
extremely
lean!
And
no
ground
beef.
Its
way
too
high
in
fat
and
cholesterol!
Just
lean
choice
steak.
Other
sources
are
chicken
(
unbelievable
source
of
protein!
),
cottage
cheese
(
any
cheese
),
turkey(
ground
turkey
burgers!
),
salmon
(
fish
in
general
)
and
eggs(
mostly
egg
whites
).
Sources
to
stay
away
from!
Mc
Donald's,
burger
king
and
any
other
fast
food
restaurant!
I
don't
mind
lean
choice
cut
pork,
but
stay
away
from
bacon
and
ribs.
Carbohydrates
Insulin
has
been
touted
as
our
bodies
most
anabolic(
muscle
building
)
hormone!
It
shuttles
nutrients
such
as
carbs,
amino
acids
and
creatine
right
smack
into
our
muscles,
suppresses
cortisol
and
places
our
body
into
a
state
of
anabolism!
However
as
mentioned
in
my
article
"
Take
fat
burning
to
the
next
level
"
it
also
increases
fat
storage.
The
prime
macronutrient
responsible
for
the
release
of
insulin
is
the
carbohydrate.
The
key
during
this
bulk
will
be
to
take
advantage
of
times
during
the
day
in
which
your
body
is
unlikely
to
store
fat
and
during
this
time
take
advantage
of
a
larger
burst
of
insulin.
(
see
this
article
to
further
understand
this
principle
)
The
two
main
meals
you
need
to
be
concerned
with
are
breakfast
and
post
workout.
These
are
the
two
meals
in
which
you
need
to
let
your
hair
down.
I
suggest
a
large
carb
breakfast.
Ideally,
a
large
oatmeal ( I will discuss what goes with this in the sample meal plan below
) If you have a difficult time eating this much food, obtain nutrient dense foods,
as now
is
the
time
to
consume
them.
Because
these
types
of
meals
will
not
likely
be
stored
as
fat
during
breakfast.
Your
post
workout
meals
should
contain
a
large
amount
of
sugar!
Nothing
fibrous
or
fatty
at
all.
Just
pure
sugar
and
of
course
protein.
The
rest
of
your
meals
should
contain
extremely
slow
burning
carbs!
Carbs
such
as
leafy
green
vegetables,
brown
rice,
sweet
potatoes,
and
oatmeal.
You
want
a
mellow
steady
dose
of
insulin
throughout
the
rest
of
the
day.
Besides
post
workout
and
semi
for
breakfast
avoid
high
insulin
spikes!
It
is
at
other
times
during
the
day
when
your
body
is
more
susceptible
to
storing
fat.
In
fact, if you have a higher tendency for fat storage only consume vegetables for
your last 2-3 meals. Insulin
is
extremely
anabolic!
I
mean
extremely,
just
be
responsible
with
how
you
manipulate
its
release!
The
carbohydrate
is
also
our
bodies
chief
source
of
fuel!
And
if
we
intend
to
grow,
we
need
lots
of
fuel
to
get
us
to
those
goals!
If
you
are
carbed
up
you
will
have
way
more
energy
for
your
workouts.
Your
carbohydrate
stores
will
be
increased
and
due
to
this
you
will
be
able
to
be
more
intense
and
lift heavier..
More
intensity
and
strength
will
undoubtedly
lead
to
higher
gains
in
the
muscular
department!
Fat
Your body needs fat for several anabolic
functions. A proper fat intake has shown to do everything from suppress
inflammation to increasing our anabolic hormone levels. It has even been
shown to increase our pumps! You should avoid saturated fats and stick
with foods filled with essential fatty acids. Great sources of are salmon
and any fish high in fat, flax seed oil, safflower oil and peanut butter.
I don't mind a few whole eggs since you are bulking, but again stay away from
junk food. I personally eat salmon at least 3 times a week and supplement
with flax or safflower oil everyday. Essential fatty acids are tremendous
when it comes to burning fat and creating an anabolic environment. (
for more read,
Essential Fatty
Acids - An In Depth Analysis
)
Meal
Frequency,
The
Entire
Concept
of
Gaining
Mass!!!!
Your
job
as
a
bodybuilder
is
to
give
your
muscles
a
constant
supply
of
amino
acids!
To
saturate
them
with
protein
and
keep
them
that
way
from
the
time
you
wake
up
to
the
time
you
go
to
sleep.
Each
of
your
meals
should
be
rich
in
protein
and
balanced
with
carbohydrates
and
fats.
The
more
frequent
you
eat,
the
more
anabolic
your
response
to
working
out
will
be.
When
a
bodybuilder
is
in
top
form
he
will
consume
5-6
balanced
meals
a
day
and
top
it
off
with
2
additional
protein
shakes.
You
should
eat
every
2-3
hours
for
optimal
performance.
Supplementation
1.
Creatine
for
increased
ATP
levels
2.
Glutamine,
increased
recovery,
increased
immune
system
and
increased
protein
synthesis.
3. Whey
4.
Multivitamin
/
Multimineral
5. Maltodextrin/Dextrose post workout
6.
ZMA
for
enhanced
testosterone,
GH,
recovery,
and
sleeping
patterns
7.
Vitamin
C,
don't
leave
home
without
it!
It
is
the
ultimate
antioxidant
8.
Flax
Seed
Oil
and
Safflower
Oil.
A
great
way
to
get
your
essential
Fatty
acids
Sample
4,000
Calorie
Meal
Plan
Breakfast:
Oatmeal
400
calories
Cottage Cheese
150
calories
30
grams
of
whey
protein
150
calories
two
tall
glasses
of
water
total:
700
calories,
60
grams
of
protein
meal
two:
Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two
tall
glasses
of
water
total
600
50
grams
of
protein
meal
three
pre
workout
oatmeal
300
calories
60 grams of whey protein
300
calories
two
tall
glasses
of
water
total
600
calories
40
grams
of
protein
One
hour
before
workout
down
3
tall
glasses
of
water.
workout
(
This
is
what
its
all
about,
so
give
me
200
percent
effort!
)
meal
four
post
workout
meal
50 / 50 Maltodextrin / Dextrose Combo
calories (depends on body weight)
grams (depends on body weight) of whey protein
total
700
calories,
40
grams
of
protein
Meal
Five
Salmon
500
calories
leafy
green
stir
fry
200
calories
2
glasses
of
water
total
700
calories,
60
grams
of
protein
Meal
Six
cup
and
a
half
of
cottage
cheese
400
oatmeal
300
total:
700
calories,
60
grams
of
protein
Total
is
4,000
calories
and
310
grams
of
muscle
building
protein.
If
you
were
to
only
consume
3,000
calories
then
maintain
1.5
grams
of
protein
per
pound
of
bodyweight
a
day.
Just
lower
your
other
macronutrients.
Sample
Off
Day
4,000
calorie
Plan
Rest
I
realize
that
you
are
extremely
busy,
but
if
it
is
at
all
possible
take
a
nap
everyday.
On
top
of
this,
be
sure
to
get
8-10
hours
of
sleep
a
night.
Conclusion
You
are
the
one
who
must
write
the
conclusion
to
this
bulk.
I
can
write
the
plan
of
action
out
but
cannot
give
you
the
dedication
and
will
power
that
it
will
take
to
make
it
threw
this
program.
What
I
will
do
is
give
you
an
overview
of
the
article.
1.
Slowly
cycle
your
calories
up,
if
raised
too
quickly
you
will
gain
a
higher
percentage
of
fat
2.
1.5-2
grams
a
day
of
protein
from
lean,
low
cholesterol
foods
3.
6
meals
a
day
and
if
you
are
really
hardcore,
throw
in
2
protein
shakes
to
make
it
a
total
of
8
4.
Rest
as
much
as
possible
5.
Use
the
anabolic
properties
of
insulin
responsibly!
6.
Pre-Plan
your
meals
ahead
of
time!
7.
Drink
tons
of
water
8.
Proper
supplementation
9.
Don't
do
anything
physically
demanding
on
your
days
off
(
or
do
as
little
as
possible,
I
realize
many
have
physically
demanding
jobs
)
I
look
foreword
to
hearing
about
your
gains!
If
you
have
any
questions,
you
can
ask
them
in
our
forums
or
email
me.
Thank
you
Sincerely
Jacob
Wilson
jwilson@abcbodybuilding.com
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