The Bulk

Eat a calorie surplus of 10-20% more calories than maintenance.

Eat moderate protein and fat, and a substantial amount of carbs. 1.3-1.8g of protein per kg of body weight. Fat intake should be kept moderate for hormonal balance.

Lift heavy and focus on moderate rep-range. 8-12 reps per set.

Avoid Dirty Bulking to avoid excess fat game.

The Cut

Eat a calorie deficit. For a slower cut 10-15% is a good deficit. Do not go more than 20%.

Focus on exercises that get your heart rate up and burn lots of calories. Reducing rest times and using super-sets can be a good idea. Cardio exercise is a great place to start, and HIIT workouts are also an excellent approach.

Keep protein intake up like in the bulk.

Continue to strength train, but don’t expect significant gains. Resistance exercise is known to help maintain muscle mass during a calorie deficit.

Eat proper cutting foods.

Eating to Gain Muscle

1. Stimulating muscular growth by heavy, intense, consistent bodybuilding training.

2. Eating a sufficient amount of protein to fill the demand for amino acids created by training.

3. Increasing overall caloric intake to a sufficient degree to support the demands of intense exercise, but not so much as to create an unwanted gain in body fat.

4. Keeping your aerobic training to a healthy minimum, no more than 30 minutes a day, 4 or 5 days a week.

Introducing the Muscle-Gain Menu Plan

1. Begin eating according to Level 1 and continue on this level until you stop gaining weight, then go on to Level 2.

2. If after three weeks you are not gaining weight on Level 1, go on to Level 2.

3. Once eating on Level 2 diet, continue on it as long as you continue to gain weight. When the weight gains cease, go on to Level

4. If after three weeks on Level 2 you don’t experience any weight gain, go on to Level 3

Breakfast

2 eggs, any style is good

¼ pound meat, fish, or fowl

8 ounces whole milk

1 slice whole-grain toast with butter

(protein = approx. 52 grams)

Lunch

¼ pound meat, fish, fowl, or cheese

1 or 2 slices whole-grain bread

8 ounces whole milk of fresh juice

(protein = approx. 43 grams)

Dinner

¼ pound meat, fish, or fowl

Baked potato with butter or sour cream

Large Raw Salad

8 ounces whole Milk

(protein = approx. 48 grams)

Breakfast

3 eggs, any style is good

¼ pound meat, fish, fowl, or cheese

8 ounces whole milk

1 or 2 slice whole-grain toast with butter

(protein = approx. 61 grams)

Lunch

½ pound meat, fish, fowl, or cheese

2 slices whole-grain bread with butter or mayonnaise

8 ounces whole milk

1 piece of fresh fruit

(protein = approx. 71 grams)

Dinner

½ pound meat, fish, fowl, or cheese

Baked or boiled white or sweet potato

Large raw salad

(protein = approx. 59 grams)

Breakfast

4 eggs, any style is good

8 ounces whole milk

1 or 2 whole-grain toast with butter

1 piece of fresh fruit

You may substitute not oatmeal, bran cereal, or other cooked cereal for the fruit and bread.

(protein = approx. 72 grams)

Lunch

½ pound meat, fish, fowl, or cheese

2 slices whole-grain bread with butter or mayonnaise

8 to 16 ounces whole milk

1 piece of fresh fruit

(protein = approx. 74 grams)

Dinner

½ to 1 pound meat, fish, fowl, or cheese

Baked or steamed potato, or baked or boiled beans

Large raw salad

1 piece of fresh fruit

8 ounces whole milk

(protein = approx. 112 grams)

• Eat 6 Times a Day

1. Eat every 2-3 hours to keep a steady supply of aminos, vitamins, and minerals going through your bloodstream. (i.e.: fruit, nutritional bar, sandwich, protein shake, and so on all would count as a meal).

2. Ingest 2 - 3 g of Carbs Per Pound of Body Weight

3. Carbs are important for muscle strength and gain. Stored in muscles as glycogen, they fuel your muscles for training. For a 150 lb. teen, this equates to 300-450 g of carbs per day.

4. Ingest .5 - 1 g of Protein Per Pound of Body Weight*

5. Protein is so critical for muscle and strength gains you need to make sure you’re getting enough. For a 150 lb. teen, this equates to 75 - 150 g of protein per day.  * DEPENDS ON THE TYPE OF ACTIVITY BEING PERFORMED, SIZE OF INDIVIDUAL, AND TYPE OF PROTEINS BEING EATEN.

6. Ingest at Least 20 g of Protein Per Meal

7. The best whole food sources include beef, fish, poultry, eggs and dairy products. Try to eat a protein source at every meal if possible.

8. Fats Should Be 20 - 30% of Your Daily Diet

9. You need dietary fat to make muscle gain. Certain types of fat keep testosterone levels elevated and can help with muscle recovery and growth. Good sources of saturated fat are red meats and good sources of unsaturated fats are peanut butter, mixed nuts, olives, and olive oil. Fish, flaxseed oil and walnuts are essential fatty acids you should try to eat.

10. Ingest 18 - 20 Calories Per Pound of Body Weight

11. If you train hard you need to keep your body full of the right number of calories, so make sure it adds up. 25-35% Protein 40-55% Carbs 20-30% Fats

12. Eat 20 - 40 g of Protein Before Bed

13. Sleep is deprivation, but essential to recovery, growth, and overall health. During sleep, your body is in a fasting state, therefore it is primed to start cannibalizing your muscles when nutrients in the bloodstream are not available. This is when you need casein, or another slow digesting protein. Grow while you sleep