My Mass Gaining Diet

[Chris]

Originally Posted by gymBum

Yo whats up
I just thought I'd start off with posting my diet here. My diet is a deviation from the one posted on [ gaining mass, the basics ] article.

- Breakfast: 3/4 cup Oatmeal, 1 banana and 12 oz Milk
- Meal 2: Cytogainer Shake
- Meal 3: 8 oz Milk, Turkey Sandwich on whole wheat bread, 1 small reward cookie
- Pre-workout meal: Pineapple, tbs peanut butter, NOX-CG3 Drink
- Post-workout shake: Whey Protein, 2 tbs Honey, Oatmeal, and a banana
- Meal 5: (Steak/Chicken/Fish, Salad, Brown Rice, Yams) - This meal varies
- Meal 6: Weight Gainer Shake
- Bed time meal: 1 Cup Cottage Cheese, 8 oz milk, and 1 tbs peanut butter


I like my reward cookie because it gives some crunch to the meal

Peace
John

Overall, your diet looks pretty good. There are lots of protein and clean food, no real snack food or excess carbohydrates in there. A couple of things I would do is add more fiber. It doesn't look like you have many green vegetables or much fiber in there. I would also stray away from peanut butter in a pre-workout meal. Peanut butter is very slow to digest, and in a pre-workout meal we are looking for a fast acting carb to spike muscle glycogen levels as well as a protein source. Usually whey protein and some kind of transport system(glucose based) is best to accomplish that. I would follow the same thing as your first post-workout meal to re-establish your muscle glycogen levels. Then go into your other meals as listed.

Your pre-workout meal & meals following your workout withen the first three hours are crucial. You want small, easily digested meals consisting of a lean protein source, and a high GI carb. I would try and break up 3 meals into that time frame. First your post workout shake mix, then a small whole food meal, then a meal replacement. That will usually hammer it home!

But, you've got the basics there. I would just make sure you know your macros & total calorie count so you can make adjustments as neccessary.

Best,
Chris