This plan was given to me by one of my college football coaches when I played at George Mason University. The plan was designed for a 180-pound me with a goal of gaining 10 pounds of muscle in one month. Each meal, with the exception of the afternoon snack, offers multiple food options to accommodate particular preferences. I was instructed to mix and match various options throughout the month or stick to my favorites.
You will notice that the program has an abundance of nutrient dense food. I am familiar with a number of athletes who consume high calorie diets and complain that they just get fat. This is because they consume nutrient dilute foods or empty calories. Empty calories serve no purpose in building muscle mass. They are not used efficiently and are more likely to be stored as fat. The high calorie diet is only effective if it is one which is abundant in nutrients. It is known that most supplements can only exert their positive effects when an ample amount of dietary protein is consumed. It is also a must that carbohydrate intake be high enough that it is the sole source of energy, allowing protein to be used for its primary functions and not energy purposes.
Notice that the diet incorporates many aspects of an excellent nutritional program. Among those are: adequate intake of nutrients, balance of nutrients, low intake of sugar, fats and salt, supplement intake, and a variety of food sources. Notice that the diet also consists of
foods that are economical, convenient and very available. They also have outstanding nutritional value. You should try to incorporate all of these aspects into their own personal
nutrition program.
When my coach handed this plan over he said, “You MUST follow this plan exactly. I mean you cannot cut any corners. You may seem overwhelmed with this plan at first, but after a few weeks it becomes a habit, and a lifestyle. It will become easier to follow once you see results. You will NEVER want to skip a step.”
In other words, as I’ve been saying: I’m not suggesting this. I’m flat out saying that without them your chances of adding big muscle is highly unlikely.
You will notice that the program has an abundance of nutrient dense food. I am familiar with a number of athletes who consume high calorie diets and complain that they just get fat. This is because they consume nutrient dilute foods or empty calories. Empty calories serve no purpose in building muscle mass. They are not used efficiently and are more likely to be stored as fat. The high calorie diet is only effective if it is one which is abundant in nutrients. It is known that most supplements can only exert their positive effects when an ample amount of dietary protein is consumed. It is also a must that carbohydrate intake be high enough that it is the sole source of energy, allowing protein to be used for its primary functions and not energy purposes.
Notice that the diet incorporates many aspects of an excellent nutritional program. Among those are: adequate intake of nutrients, balance of nutrients, low intake of sugar, fats and salt, supplement intake, and a variety of food sources. Notice that the diet also consists of
foods that are economical, convenient and very available. They also have outstanding nutritional value. You should try to incorporate all of these aspects into their own personal
nutrition program.
When my coach handed this plan over he said, “You MUST follow this plan exactly. I mean you cannot cut any corners. You may seem overwhelmed with this plan at first, but after a few weeks it becomes a habit, and a lifestyle. It will become easier to follow once you see results. You will NEVER want to skip a step.”
In other words, as I’ve been saying: I’m not suggesting this. I’m flat out saying that without them your chances of adding big muscle is highly unlikely.
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