Eating healthy food is hard. What actually is difficult? Going to Gym and workout is not too much difficult, but the hard thing is to maintain a healthy diet in daily routine and consume a good amount of calories intake.

There are many reasons why healthy eating may be a challenge for you. Perhaps it is your busy daily schedule and limited time to prepare healthy meals.

When your daily schedule starts to interfere with healthy eating habits, you are more likely to skip meals and choose convenient or fast foods like burgers, french fries, etc.

But at this point, you’ll eat anything. If this sounds like you, then it is time to make healthy food eating a preference. When you take care of yourself by eating healthy, you will be more focused, more productive and energetic. This will keep you in control of your schedule instead of your schedule controlling you!

Make breakfast a part of daily routine. It is essential to be able to stick to a healthy diet and daily calories intake. Challenge yourself and see the amazing transformation.

First off let’s get some things straight. To put on muscle you’re going to have to put on some fat. If you want to try and stay lean when you are bulking you’re going to end up not adding much weight, probably overtrained (from lack of calories) and very, very frustrated. “You cannot put on muscle and lose fat at the same time under normal circumstances!”

Calories Intake Vs Calories Burnout

Now I know some people have done it and it is possible but usually it only works for people that are untrained, very obese, or on anabolics. Bodybuilding is not a two-way street, it’s a one way, your either bulk or cut. I don’t care how many crunches you do…when your bulking your six pack is going to be blurry. Deal with it. By working abs 2, 3, or a hundred times a week like some people do, you’re doing nothing but taking energy away from your other training and overtraining your abs.

To put on mass you must consume more calories than you expend as you will not put on mass if you don’t.”

This is why cardio is totally useless when bulking. All it does is take calories away from muscle building. Now, with all of that out of the way I am going to show you how to maximize your muscular gains with minimal fat gain. Depending on your metabolism you should take your weight and multiply it by 15-20 and that will give you your calorie goal for the day. So for instance, since I weigh about 200lbs my goal caloric intake for the day should be about 4000 cals.

Click here to calculate your calories intake

Macro-nutrient Breakdown


A lot of people reduce their protein intake when bulking and it is true you do need less protein during bulking than you do when cutting. However, if you are training intensely you still need a lot more than most people. Consuming sufficient high-quality protein is essential for building muscle.

I would recommend at least 1g per pound of bodyweight.”

Grilled beef steak


Carbs are very protein sparing and they give you the energy to fuel your workouts, so you need a lot of them. Carbohydrates also increase your glycogen stores in your muscle cells.

High muscle glycogen levels are associated with increased protein synthesis and anabolism. Carbs also stimulate a greater insulin response than any other macronutrient. An insulin spike after your workout has been clinically shown to increase your protein synthesis and recovery.

Your body needs most of the calories you are giving it for muscle repair and glycogen storage. Because of this your body will most likely not store those calories as fat. During the rest of the day however, you should try to stick with complex carbohydrates. For example, you can add healthy carbs like banana, oats, sweet potatoes, chickpeas, etc.

I recommend consuming at least 2.5g-3.5g of carbs per pound of body weight.”



Fats are involved in hormone production and also have a protein sparing effect. About .3g-.4g per pound of bodyweight good fats are about all you need in the offseason. I know a lot of guys that consume massive amounts of fat when bulking. My question is why? Your body can’t do anything with the extra fat. If you are having trouble putting on weight take those extra calories and add them into your protein count for the day. If you are still having trouble making gains add more carbohydrates.

They are both more usable by the body than fats and are more adept at helping the muscle building process. Add healthy fats to your daily diet like avocados, cheese, dark chocolates, nuts, olive oil, etc.


Mass Gaining Tips


It is said that “Breakfast like a King.” Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat 30-40g protein at breakfast, 70-80g carbs, and about 10g fat. Never skip breakfast.

Post Workout

Post workout is definitely the most important meal of the day. After your workout you have two goals: refuel and rebuild. You need to refuel your glycogen stores and rebuild the damaged muscle tissue. I usually drink 30g isolate whey protein with 100g simple carbs. I take this meal in liquid form because it is easier for the body to absorb. Then an hour later I have 75g complex carbs with 2 glasses of milk.

Eating Before Sleep

Before bed is also very important. You will be going 8 hours without protein so you will want a slow digesting protein, I usually drink 4 glasses of milk because it is rich in casein (a slow digesting protein) The carbs in the milk will spare the protein while you sleep. Even though milk says all the carbs are sugar, milk sugar digests slowly, slower than oatmeal actually, so they will stay with you throughout the night.

Never Stay More Than 3 Hours Without Protein

You want to keep a positive nitrogen balance and eating every 3 hours ensures this. This is where the dedication part comes in to play. Many times I also bring weight gainer shakes to my rugby games to prevent myself from going into a calorie deficit. If you play kung fu, football, hockey, soccer or any kind of sport that requires you to burn a lot of calories you’ll need to make sure you account for these burnt calories in your daily totals.

Eat 4-6 Meals

This gives your body a steady stream of nutrients and it also tricks your body so it stores less fat. A six-meal-a-day plan may help you to better manage hunger and maintain energy levels throughout the day.

Drink Plenty of Water


Your body is composed of about 60% of water. So, drink at least 2 liters of water per day. When your body is hydrated, your protein synthesis increases. So if you’re going to have a couple of drinks at least take water with you and sip on that as well. Another of water’s important jobs in the body is to help transport nutrients around and through your organs, tissues and systems, says the University of Nebraska-Lincoln Extension. Increasing your water intake may help you achieve better results. Stay hydrated!

Lift heavy, eat big, and grow bigger!