The Happy Holidays, Give Me The Gift of Muscle, High Protein Moderate Fat Moderate Carbohydrate Muscle Building Diet and Weight Training Plan
I based this nutrition and fitness approach on years of reading, research, trial and error, correction, and finally results. Not just mine but the trials and results of many other amateur and professional athletes, fitness buffs, bodybuilders, and backyard workout warriors. Below (at the end of this entry) is a list of links to a few good bodybuilding, nutrition, and fitness sources if you wish to read more.
My ratios of macronutrients (protein-carbohydrate-fat) differ day to day but stay within a boundary of roughly 40 percent protein 30 percent carbohydrates 30 percent fat on intense workout days to 50-25-25 on off days. A 2000 calorie day would approximately look like this: 800 calories protein (200 grams), 600 calories carbohydrates (150 grams) 600 calories fat (150 grams).
This approach is not intended to lead to measurable weight loss as I’m aiming for muscle gain and these two approaches don’t always dovetail well with each other. They’re certainly achievable together – I did just that this Summer and Autumn with Power 90X - but this round is for muscle gain.
The reasoning behind moderate carbohydrates versus low carbohydrates is based on sound science (one such study is even discussed in Gary Taubes’ Good Calories, Bad Calories) and anecdotal evidence from the bodybuilding world. You can not achieve the OPTIMAL results on an intense weight training program without the quick fuel carbohydrates provide.
On some days, I cycle calories lower and eat a diet more moderate fats and carbohydrates meaning out of 1800 calories roughly 100 grams of carbs and 100 grams of fat a day to support hormones vital to anabolism while lowering calories. And the protein remains around 1000 calories because high protein is like, duh? We’re aiming for muscle building here and that’s what they’re made of.
As for Power 90X, Tony Horton says these aren’t your momma’s workouts. Right now, I’m limiting aerobics to the integrated cardio in Power 90X and walking. No Power 90X Doubles cardio-licious, ass busting, body fat kicking for 60-90 minutes in the afternoon after a demanding P 90X morning session like I did all summer. Muscle building resistance workouts are KING right now. I want muscle.
Here’s an actual (not sample) line up of my present plan of action with my goal being to gain as much muscle mass as possible in 12 weeks (maximum goal of 2.2 pounds gained).
Holiday Muscle Mass Gain Plan
Day One – Thanksgiving
6 am – Meal One: Coffee and Protein Powder 130 Calories, 25 grams Protein
9:00 :am – Meal Two: Homemade egg salad, 2 ounces ham, whole wheat toast, Smart Balance margarine, 400 Calories, 38 grams protein, 15 grams carbohydrates
12 pm - Workout – P90X Shoulders & Arms
1:30 pm – Meal Three: Recovery shake, 200 calories, 25 grams protein, 25 grams carbohydrates
4:30 pm – Meal Four: 2 ounces ham, 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 12 ounces wine - 590 calories
9 pm – Meal Five: Repeat of 4 pm - 590 calories
Day Two – Friday 11/23
7 am – Meal One: Coffee, ham, eggs – Calories 235, 33 grams protein, 2 grams carbs
8 am – Shopping In Town (No Workout)
11 am – Meal Two – Subway Roast Beef and Cheese Sandwich with water - 290 calories, 18 grams protein, 39 carbs
3 pm – Meal Three: Protein shake 130 calories, 25 grams protein
5 pm – One bottle of wine sipped through the evening – calories below
9 pm – Meal Four: 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 1 bottle wine over the evening - 975 calories, 34 grams protein, 57 grams carbs
Day Three – Saturday 11/24
7:30 am – Meal One: Coffee ham and eggs, whole wheat toast, Smart Balance margarine, 400 Calories, 38 grams protein, 15 grams carbohydrates
10:30 am – Meal Two: Protein shake, fruit 204 calories, 25 grams protein, 19 grams carbs
1 pm - Workout – P90X Back & Legs
3 pm – Meal Three: Protein shake, fruit 224 calories, 25 grams protein, 24 grams carbs
6 pm – Meal Four: ½ bottle wine sipped over the evening
10 pm – Meal Five: 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 1/2 bottle wine over the evening - 975 calories, 34 grams protein, 57 grams carbs
Day Four – Sunday 11/25
8 am – Meal One: Coffee and Protein Powder 130 Calories
10:am – Meal Two: 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs
2 pm - Workout – P90X Chest, Shoulders, Triceps
3:45 pm – Meal Three: Recovery shake, 250 calories, 25 grams protein, 37 grams carbs
5 pm – bottle of wine sipped over the evening – 510 calories
9 pm – Meal Four: : 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs
Day Five – Monday 11/26
7 am – Meal One: Coffee and Protein Powder 130 Calories
10:am – Meal Two: 2 ounces ham, 2 eggs, 1 whole wheat toast with SB Margarine -318
calories, 24 grams protein, 12 grams carbs
1 pm - Workout – Power Half Hour Thighs & Buns (1 Hour Total)
3 pm – Meal Three: Protein recovery shake 200 calories, 25 grams protein, 25 grams carbs
5 pm – bottle of wine sipped over the evening – 510 calories
9 pm – Meal Four: : 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs
Day Six
Rest Day – approximately 1800 Calories, 150 grams protein, 150 grams carbs in four meals
Day Seven
7 am –Coffee and Protein Powder 130 Calories, 25 grams protein
10:am – Turkey sandwich 275 calories, 30 grams protein, 12 grams carbs
1 pm - Workout – P90X Back & Chest
3 pm – Protein recovery shake with fruit 220 calories, 30 grams protein, 25 grams carbs
6 pm – Beer, cheese & olives – 283 calories, 9 grams protein, 16 grams carb
9 pm – Pizza (ham & pineapple) & Beer – 590 calories 30 grams protein, 57 grams carbs
Bodybuilding & Muscle Mass Links To Check Out
I'm Pissed Off by The Angry Trainer
In a society where we're led to believe that eating under 1000 calories per day will lead to the best weight loss, or where "working out" for only 20 minutes three times per week will result in a body resembling a fitness model's, or where Ben Affleck is considered to be a good actor, it's no wonder people aren't making the progress they'd hoped for. And that pisses me off.
Day in and day out, people start a diet or head to the gym on a mission to get a lean, strong, and healthy looking body. More often than not, their efforts are sabotaged by false information from mainstream magazines, books, television shows, infomercials, and "experts" in the fitness industry.
People are very eager to follow training/nutritional advice from the most obscure and random sources. As a result, many end up fatter, slower, weaker, and unfortunately, hurt. I'm not a know-it-all, but I have a fair idea of what works and what doesn't.
Carbohydrates & Bodybuilding
If you ask any bodybuilder to tell you about protein’s role in muscle building you’ll get an in-depth response about the way muscle builds, hypotrophy, anabolic rates and more! But what about if you asked the same bodybuilder about the role of carbohydrates and building muscle? I doubt you’d get a very lengthy response.
Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.
Using Both Protein and Carbs
Dietitians and nutritionists too often look at the percentage of total energy intake for proteins and carbohydrates. It would be better to look at actual intake levels. Both protein and carbs are needed in high amounts in order to gain muscle for all the reasons discussed above.
The problem in giving general advice is that we are individuals and therefore our requirements for different nutrients vary. If you are trying to gain muscle at the same time as trying to lose body fat, your carbohydrate intake will need to be reduced. If you are a beginner bodybuilder who is very skinny, your protein intake will need to be high and you will need to consume high carb foods regularly to gain weight.
Anabolic Nutrition
Lots of times I will open my e-mails and find tons of questions from people who want to know what supplements work as good or nearly as good as steroids. If there was such a supplement, there is no way the FDA would approve it. There is something you can take though that is more anabolic than the strongest steroid. Most people call it food. Nothing packs on lean mass like a load of food
Carbohydrates Are Back
When you restrict carbohydrate intake, your body responds by converting proteins into sugar; too much = fat. That is sweet's revenge. Fight back: rules to consider the next time you think about leaving out carbs.
