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Greetings once again gainers,
Work has afforded me a lot of downtime, so I’ve been reading a fair amount of books and articles on the subject of gaining weight and wanted to share them here as a quick reference.
BULKING DIETS
METROFLEX GYM
First comes by way of the Metroflex Powerlifting Basics book which, if you haven’t read it, I HIGHLY recommend it. It pretty much gives you all the tools to train for getting bigger and stronger. The nutrition section is VERY fleshed out, and reproducing it here would be tedious and unethical, but the bulking diet examples are fantastic. It was used by the author as a 17 year old to go from 180lbs to 210lbs in 3 months.
Meal #1
8 whole eggs
8 oz. ground sirloin
4 cups uncooked oatmeal
2 slices of toast with butter
16 oz whole milk
Meal #2
16 oz steak or burger
2 baked potatoes fully loaded (butter, sour cream, cheese)
8 oz fibrous vegetables
16 oz milk
Meal #3
4 slices of bread with 4 tbs of peanut butter (add honey or jelly if desired)
16 oz milk
Meal #4
Same as #2
Meal#5
Home made protein drink of 16 oz milk, 3 scoops ice cream, 1 cup egg beaters, add honey if desired.
Meal #6
Same as meal#3
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A healthier option is presented as such
Meal #1
12 egg whites, 3 yolks
4 slices dry toast
2 cups dry oatmeal
50 gm low carb protein drink
Meal #2
12 oz lean meat (chicken breast, turkey breast, buffalo, venison, lean beef)
2 plain baked potatoes
8 oz fibrous vegetables
Meal #3
1 cup almonds
50 gm low carb protein drink
Meal #4
Same as #2
Meal #5
Same as #2
5/3/1 BUILDING THE MONOLITH
Jim advocates 1.5lbs of ground beef and a dozen eggs everyday. You can eat whatever you want on top of that, but those foods MUST be eaten.
5/3/1 BBB 3 month challenge
Breakfast
6 whole eggs (scrambled with cheese or hard boiled)
1-2 cups oatmeal
1 apple
Lunch
10 oz. steak
6-8 red potatoes
Bag of steamed vegetables
Lunch 2
2 chicken breasts
2 cups Spanish rice
Bag of steamed vegetables
Dinner
2 chicken breasts (or 10 oz. steak)
Large bowl of pasta and marinara sauce
Bag of steamed vegetables
BULKING TIPS
Chase Karnes is a fount of knowledge on the subject on elitefts, so I’m going to link/summarize a lot of his articles here. The tips I include below are NOT going to include the full text of the article, so please read the link.
5 Quick and Easy Way to Add Calories
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Dark Chocolate
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Cheese Curds
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Heavy Whipping Cream
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Fattier Ground Beef
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Oatmeal and Peanut Butter
Forgotten Bulking Ideas of the Past
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Wake And Shake
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PBJ on White Bread
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Bagels, PB, Bananas and Honey
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Tuna and Egg Patties
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Milk at every meal
6 Simple Ways to Increase Your Daily Caloires
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Gallon of Milk a Day
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Oils
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Butter
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Walnut and Prunes
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Hamburger/Tuna Helper
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Double Potatoes
AND for you self-professed hardgainers (different author here)…
Dirty Bulking The XXX Edition
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Eat only the fattiest cuts of meat
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Put Pie Filling on things
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Use butter and rice
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Use honey
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Eat pizza and olive oil
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Eat eggs and peanut butter
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Eat ice cream and protein powder
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Eat weight gainer gravy
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Eat donuts
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Have desserts
HAPPY GAINING. I’ll post/update as time goes by, but this is a good starting point for now.