
Mass PROvisions - Nutrition
In order to pack on as much lean mass as possible
you need to strive to do as many parts of the muscle building equations
as intelligently and consistently as you can.
We talked about mindset and the actual training schedule, now we need
to take a look at a hugely important part of the mix – nutrition.
Last week I mentioned that intense heavy training is the catalyst for
packing on mass. In other words, that’s the first step in the process.
Pounding the weights day in and day out creates the stimulus for muscle
growth and in order to fully respond to the stimulus you create with
all your hard work in the gym, you need to supply the right nutritional
support on a daily basis.
My off season nutrition and supplementation approach is very similar
to last year at this time with only a few changes, mostly regarding
caloric intake. I had great success last year by doing a better job
with post workout nutrient selection and timing and those highly effective
timing strategies will remain firmly in place.
We’ve added more carbohydrates in the pre and post-workout “bracket”
by combining DGC with Creatine HSC and VP2. This addition of DGC is
to get a carbohydrate level more suitable for my current body weight
and take advantage this ultra important time tailor made for enhanced
glycogen storage, greater recovery and accelerating mechanisms of muscle
growth.
We’ve also added more carbohydrates in the form of potatoes to my post
workout meals. Again, this is to satisfy the body’s high demands for
carbohydrates directly after training and its ability to utilize carbohydrates
at this specific time of the day.
The other primary diet modification comes in the form of adding more
“good” fat with flax seed oil. Flax seed oil provides a rich source
of linolenic acid. Linolenic acid is one of the essential fats, along
with linoleic acid, that our body needs for optimal health and performance.
One important benefit provided by linolenic acid is enhanced insulin
sensitivity within muscle cells.
In the past I was meeting the need for linoleic acid with CLA 1000
but wasn't getting any good source of linolenic acid. Recently Paul
suggested I add flax seed oil to my diet to take care of that deficiency.
Now I am getting both important essential fatty acids.
I take 4 tablespoons of flax seed oil a day, spread among afternoon
and evening meals.
As is my usual pattern in the off season I follow the nutritional plan
listed below Monday through Friday. Saturday I focus on consistent quality
protein intake every two to three hours and I take Sundays as my day
off to eat pretty much whatever I want.
Current Nutrition Plan: Monday - Friday
Meal #1 (5:15 AM)
2 Scoops VP2 Whey Isolate
1 Cup Frosted Flakes
|
Protein
48
1
|
Carbs
4
37
|
Fat
0
0
|
Calories
210
160 |
Pre-Workout (7:00 AM)
2 Scoops VP2
1 Scoop Creatine HSC
1/2 Serv. DGC (2 TBS)
|
48
0
0
|
4
34
23
|
0
0
0
|
210
136
92 |
| Post-Workout #1
(8:00 AM)
2 Scoops VP2
1 Scoop Creatine HSC
1 Serv. DGC (4 TBS) |
48
0
0 |
4
34
46 |
0
0
0 |
210
136
184
|
Post-Workout #2
(8:30 AM)
2 Scoops VP2
2 Potatoes (400 grams)
|
48
10 |
4
102
|
0
0
|
210
440 |
Post-Workout #3
(9:00 AM)
Ny-Tro PRO-40
1 Potato (200 grams)
|
40
5
|
22
51
|
1.5
0
|
250
220 |
Post-Workout #4
(10:00 AM)
1 Scoop VP2
2 Rice Cakes |
24
3 |
2
22 |
0
0 |
105
100 |
Meal #2 (12:00 PM)
Chicken Breast
Green Beans |
52
-
|
0
-
|
6
-
|
280
- |
Meal #3 (3:00 PM)
Ny-Tro PRO-40
|
40
|
22
|
1.5
|
250 |
Post-Cardio
(Approx. 5:30 PM, M-W-F)
1 Scoop VP2
1 Scoop Creatine HSC |
24
0 |
2
34 |
0
0 |
105
136 |
Meal #4 (6:00 PM)
2 Scoops VP2
1/2 Cup Oatmeal
Green Beans
|
48
5
- |
4
27
- |
0
2.5
- |
210
150
- |
Meal #5 (8:00 PM)
8 oz. Lean Beef
Green Beans
|
44
-
|
0
- |
40
- |
546
- |
| Meal #6 (10:00 PM)
Ny-Tro PRO-40 |
40
|
22
|
1.5
|
250 |
Meal #7 (2:00 AM)
2 Scoops VP2
1 Cup Skim Milk |
48
8 |
4
12 |
0
0 |
210
80 |
| Additional Essential Fats:
6 CLA 1000
Flax Seed Oil (4 TBS) |
0
0 |
0
0 |
6
56 |
54
520 |
TOTALS
|
584
|
516
|
115
|
5454 |
Current Supplementation Plan:
This off season is a little bit different in a couple aspects. One,
I am not doing a show in 2004 so I have a longer off season than I’ve
had in about 10 years and two, I no longer have to worry about competing
in the light heavyweight class as there are no weight classes in the
pros.
These two aspects allow us to experiment with caloric intake throughout
this off season. Paul and I will discuss my diet after every 8-10 weeks
of training and at that point decide if and where we will add any calories.
Remember, the muscle building process is put into motion with your
efforts in the gym but the speed and degree to which you respond to
that stimulus depends largely upon your nutritional habits once you
set the weights down.
|