Muscle Mass Diet Choice

Hi guys

As some of you may know, I've recently started my Test Prop and Tbol cycle, and I am looking to pick up my weight on this cycle.

My current diet aims at getting me to eat +-4400 calories a day, or as much as I can, which is proving to be quite difficult for me to do. Not only is eating a problem, as I am a student and am pretty much busy all day with lectures and all night with work, but finding time to cook the food itself is becoming quite a problem for me.

My goals are to pick up weight, but I've been thinking about this for a while now, and instead of just picking up weight, I'd really like the emphasis of that weight gain to be MUSCLE MASS. This is opposed to some muscle and some fat, if you get what I'm saying.

I've been reading through te dieting section, through some of the threads hoping to find something that will best suits my goals and limitations, but haven't really found a solid option that will help me most.

I initially thought of Carb Back Loading, but that really seems to be useful for people wanting to drop bodyfat, and their weight doesn't really increase from that. Is there any other diet style that I haven't seen yet that could be quite useful to help me achieve my goals?

MK wrote: Hi guys

As some of you may know, I've recently started my Test Prop and Tbol cycle, and I am looking to pick up my weight on this cycle.

My current diet aims at getting me to eat +-4400 calories a day, or as much as I can, which is proving to be quite difficult for me to do. Not only is eating a problem, as I am a student and am pretty much busy all day with lectures and all night with work, but finding time to cook the food itself is becoming quite a problem for me.

My goals are to pick up weight, but I've been thinking about this for a while now, and instead of just picking up weight, I'd really like the emphasis of that weight gain to be MUSCLE MASS. This is opposed to some muscle and some fat, if you get what I'm saying.

I've been reading through te dieting section, through some of the threads hoping to find something that will best suits my goals and limitations, but haven't really found a solid option that will help me most.

I initially thought of Carb Back Loading, but that really seems to be useful for people wanting to drop bodyfat, and their weight doesn't really increase from that. Is there any other diet style that I haven't seen yet that could be quite useful to help me achieve my goals?

not a dieting guru by any means mate. But perhaps you could sneak in some more extra calories by supplemneting a few more of your meals with a meal replacement shake as well to just increase overall calories. As said,I am no authority on the matter, but this may be a feasible option for you at this point in time.

Just to be short and sweet: Calories.

As long as you consume 500+ more calories than what your body needs you will grow. The type of calories you consume will determine what grows, muscle or fat.
This is why eating CLEAN is so important, when you get to the very high calorie diets, every little bit of bad fat or incorrect Macro-nutrient balance adds up.

IMO if you are battling to get all the calories in with food due to time constraints then buy a good quality LEAN MASS GAINER. Avoid crap brands where most of the Carbs come from suger, it should be a complex gainer. Some of these can add anything from 600 - 1200 calories per shake.

I have been taking the Optimum Nutrition Pro Complex Gainer, 650 calories per scoop. 2 shakes a day and that is a quarter of my intake sorted. Or take 3 or 4!

ALSO try and focus on foods that have the heighest density of calories - NUTS, RAISINS etc.

Hope I helped.

Thanks a lot for the advice guys, been checking the forum all day to see if anyone has replied, LOL.

As much as I am against massgainers, unfortunately I think I'm going to have to go for them due to my time constraints. I really think this will help me getting in those calories that I desperately need. Will still be eating lots of chicken fillets, lean mince, steak and cous-cous (takes less than 5mins to make and has 346,68kCal's per 100g!).

Despite me being against massgainers, they also don't go for cheap, so my pocket is going to take a little beating haha.

Thanks for your help guys, much appreciated.

DBatDBN wrote: Just to be short and sweet: Calories.

As long as you consume 500+ more calories than what your body needs you will grow. The type of calories you consume will determine what grows, muscle or fat.
This is why eating CLEAN is so important, when you get to the very high calorie diets, every little bit of bad fat or incorrect Macro-nutrient balance adds up.

IMO if you are battling to get all the calories in with food due to time constraints then buy a good quality LEAN MASS GAINER. Avoid crap brands where most of the Carbs come from suger, it should be a complex gainer. Some of these can add anything from 600 - 1200 calories per shake.

I have been taking the Optimum Nutrition Pro Complex Gainer, 650 calories per scoop. 2 shakes a day and that is a quarter of my intake sorted. Or take 3 or 4!

ALSO try and focus on foods that have the heighest density of calories - NUTS, RAISINS etc.

Hope I helped.

+1 for a very good response.

MK what are your target macro's for the 4400 cals?

I prescribe to the easy option of good quality high cal MRP's within reason, but depending on your macro breakdown upping fats is the easiest (9 cals per g compared to 4 for P&C) but personally wouldn't exceed 0.5g fat per lb body weight.

I'm also battling to fit in the extra cal's coming off an IF cut, but now mix a few raw eggs or peanut butter or crushed almonds with my shakes to up the quantity.

I hadn't really set a target for my macros fatboy, to be honest I can't even remember what my macro breakdown for my diet was.

I have really battled to even follow the diet I made for myself and have really become an opportunistic eater, stuffing my face with enough atleast 200g of some protein source, followed by as much complex carbs that I can handle and finish in a sitting.

My problem is time - there just never seems to be enough of it in every day which is frustrating to say the least. It feels like all I ever do in my spare time (which is minimal) is prepare my next meal and eat.

MK wrote: Hi guys

As some of you may know, I've recently started my Test Prop and Tbol cycle, and I am looking to pick up my weight on this cycle.

My current diet aims at getting me to eat +-4400 calories a day, or as much as I can, which is proving to be quite difficult for me to do. Not only is eating a problem, as I am a student and am pretty much busy all day with lectures and all night with work, but finding time to cook the food itself is becoming quite a problem for me.

My goals are to pick up weight, but I've been thinking about this for a while now, and instead of just picking up weight, I'd really like the emphasis of that weight gain to be MUSCLE MASS. This is opposed to some muscle and some fat, if you get what I'm saying.

I've been reading through te dieting section, through some of the threads hoping to find something that will best suits my goals and limitations, but haven't really found a solid option that will help me most.

I initially thought of Carb Back Loading, but that really seems to be useful for people wanting to drop bodyfat, and their weight doesn't really increase from that. Is there any other diet style that I haven't seen yet that could be quite useful to help me achieve my goals?

MK bro have you considered just a normal carb + protein + fats every meal diet? I know it's not in the dieting stickies, but I am using it working with DJ and it's working amazingly well.

Howsit Pyro, no I haven't, but now that you've suggested it maybe that'll help fit in the extra calories. Thing is, I am limited to chicken fillets, cous-cous and instant brown basmati rice because of various time constraints. So literally every meal is chicken fillets with either cous cous or brown basmati rice. Sometimes I get to use pork fillet or steak if I'm lucky, but that's not often.

What would you suggest I use as fats that easy and calorie dense?

If helping me with that bit of info goes against DJ's work, or what you've paid for, feel free to not release that on this thread - I'll completely understand.

Will keep that in mind bud. Good fats are PB, Cashew nuts, macadamia nuts, things like olive oil (uncooked) on your food. Even coconut oil. Then what's awesome is Avocado.

Thanks a lot bro, how's the prices of those? I can only imagine that the cashews will be pretty expensive, but how do the macadamias compare? Glad to see that Avocado is in there, will make the chicken go down a whoooole lot easier!

Avocado is the food of the gods I tell you! Cashew and Macamia nuts are normally on special for R9.99/100g which isn't bad. Avos are going for R20 for 5. My new idea is to braai some fillet, then top it off with Avo, Nandos Pepper Sauce, and a bit of biltong. Spice the steak right and you have yourself a winner.

Ass. Now I have to eat something, you made me hungry haha

Jammer dit was aspris!

Shit bud, that sounds rather good, think I'm gonna have to go and cook that tomorrow. Stomach is already rumbling haha.

Just been browsing and found this site listing the Top 10 High Calorie foods: www.healthaliciousness.com/articles/highest-calorie-foods.php

Olive Oil - 124 Cals/ tablespoon
Macadamias - 718 Cals/100g
Pecan Nuts - 715 Cals/100g
P-Nut Butter - 94 Cal/ tablespoon
**It even says dark chocolate can be eaten in moderation (supposedly packed with antioxidants) and is said to be 661 Cals/grated cup :woohoo:

This site: www.nutrition-facts-info.com/avocado-nutrition-facts.php says that Avos have 160 Cals/100g, which is alright, but a nutritious (and tasty) addition to bland chicken fillets.

Lastly, and I'm [strike]probably[/strike] definitely gonna take flack for saying this, but milk has 64 Cals/100ml, so drinking a litre at night (maybe with some vanilla essence) could also help with getting in an additional 640 Calories.

For my Macros breakdown, would this be suitable for bulking (P-C-F): 30-40-30 ?

That way, getting in those extra calories will be a lot easier for me as Fats sources don't need time to prepare. Or should I rather go for 40-40-20?

MK,

What works for me is:
- homemade meal replacement - Whey, oats and peanut butter, then atleast you know you getting quality and fats.
- bananas
- for fats, almonds with every meal which also causes thirst, hence extra water intake

Thanks for the suggestion Beemer, thats a good idea but how do you drink the oats? I don't have a blender, and they're pretty expensive. Should I just eat it?

add a bit of extra water and let them soak for a few minutes. makes them go down nice and easy. Good luck with the cycle mate

great idea,and thanks bud!