With the chill of home and the endless parade of everything and anything pumpkin, no my coffee is black, the annual ritual in every weight room is add mass. We’ve all walked that road, hopefully with regular stops in the Squat rack and platform, but there are a number of important considerations and food choices.
First, don’t accept the ridiculous notion of putting on fat and then trimming it off with the ease of a rib-eye. It truly doesn’t work as such and from every angle weight gain should be purposeful muscular development.
Secondly, all diet plans must be compliant friendly and sustainable. There is no reason to suggest a type of food that requires a second loan and therefore I notations are limited within typically available items that are affordable.
Exclusion from the list
- Beef, Chicken, Turkey, Fish, Pork, Bison and Venison: These should be included within the diet of an individual wishing to add muscular mass and rather ‘obvious’. Include as available, rotate through the list as you vary species and as your budget dictates.
- Eggs. Purchase high quality eggs by high quantity weekly if not daily. In traditional bodybuilding circles of my youth three plus dozen eggs per day was relatively common. I purchase ten dozen eggs each on Saturday and Wednesday as an example. Unfortunately this approach is no longer possible given the high cost of good quality eggs unless you live near a ‘farmers market’ and once again I suggest use as suits your personal budget.
As an aside, now you understand why bodybuilding legend Mr. Vince Gironda suggested ‘steak and eggs’.
- Avocado. Excluded purely from the list due to cost, avocados are nutrient ‘bomb’ for the dedicated and strongly encouraged if available in your region at an affordable price. Each standard avocado supplies 320 calories and loaded with high quality fat, hence the addition of a few with breakfast and lunch can make a significant difference with training goals.
Five foods for your Mass Attack
- Milk, preferably raw; the oldest of ‘old school’, also referred to my youth, is a simple ‘gallon a day’. A gallon of raw milk daily provides highly valuable nutrients, amino acids and enzymes. Although preferable, given ‘raw milk’ is not available in all regions choose higher fat version which will supply over 2,300 calories daily, 124 grams of protein and many valuable nutrients.
- Peanut, Almond Butter (or other related nut butters, i.e. cashew, macadamia): near perfect for the budding iron game athlete, nut butters are affordable and provide a dense spectrum of protein and fat. As a pre-caution, purchase only ‘natural’ variations or preferably grind your own at home. I wish to note a tablespoon of natural peanut butter contains 100 calories with eight grams of fat and five grams of protein. I further wish to note I cannot imagine one tablespoon, hence use an ice cream scooper and ‘live large’. One teaspoon is akin to the shame of curls in Squat racks.
- Potatoes, prefer Sweet Potato; two cups of sweet potatoes will supply 360 nutrient dense calories, over eighty grams carbohydrates along with eight grams of protein. Enjoy with lunch, dinner and perfect for ‘snack foods.
- Black Beans; extremely healthy legume with one cup providing a superb spectrum of nutrients, 227 calories and forty-one carbohydrates.
- Oats. There is reason why the successful athletes choose oatmeal for breakfast. Choose non-GMO suppliers, add a scoop or three of peanut or almond butter, along with a half-dozen poached eggs, water and black coffee and you have a very stable start to your day.
Naturally there are other important foods to help ‘fuel’ a growing physique, i.e. fish oils, crucerferous vegetables, potassium rich items, each of its own merit but this serves as a stable foundation.
Prepared by John Davies
Disclaimer The information provided in ‘Instant Training Improvement Tips’, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk