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     Fitness Tips For 12/12/2007

My Diet For Muscle Gain 
By Gabe Davis
Here is my diet I followed during my muscle gain cycle. I'll preface 
it with a quote from Ronnie Coleman, "Lift a lot of weight and eat 
a lot of food." 

I learned that you have to ramp up your appetite to where your body 
is expecting food every few hours. That's how I was able to wake up 
at 2 AM every morning to have a protein shake, my body woke me up 
with hunger pains because it had become accostumed to eating so 

The next step is quality meals. I don't see any value to having a 
meal that's just empty carbs. Complex carbs sure, but not empty 
carbs. So for a schedule I basically ate every 3 hours with a 
midnight meal, it looked like this: 

2 AM, 7 AM, 10 AM, 1 PM, 4 PM, 7 PM, 10 PM. Almost every meal had 
some sort of protein and carb. That could mean whole-wheat toast 
with a protein shake, or a lean meat (chicken, steak, fish, turkey) 
with a vegetable, either starchy or complex depending on where I 
was in the day. I never missed a meal, and I never had a meal that
was less than 20 grams of protein, 500 calories, etc. 

I difinately was going for 50% more grams of protein a day than I 
weighed which worked out to be 300 grams of protein a day. I 
probably was averaging 6000 calories a day. Of course the second 
part was that I never took more than 48 hours off from a full 
workout at the gym. 

Lastly, too many guys want to try to bulk up while keeping a six 
pack, so they do cardio after their workouts, and ab work. I've 
found you can't combine the two. What I explain to people now is 
that I did 4 months of muscle gain, then 6 weeks of cutting to get 
the extra fat back off. No Problem. I know tons of guys trying to 
do both at once, and I don't know any of them, not one who's getting 
very far with either category, it's the old two steps forward two 
steps back. 


cook up 10 lean pieces of chicken at a time. 

Make a vat of chili (turkey, beans, tomatos, corn), brown a few lbs 
of meat at one time then add it to vegetables with a sauce when 
you're ready to eat. 

And protein shakes are perfect for weight gain because your body 
doesn't have to work hard to process it like it does meat. I always 
mixed it with milk for more of all the good stuff. 

See Gabe's Before and After pictures at:

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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