Crash Course: Muscle Building Diet Without Getting Fat

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

A muscle building diet is not your normal diet.

It’s designed to help you gain weight using a lot of protein rich foods (which are not always cheap food sources).

Yes, muscle building diets are not normal so today you’re getting a crash course on the basics.

Note: The proper definition of a diet refers to the food choices you make on a daily basis.  Whether it’s soda, tuna or bread.  That is your diet. Often people refer to the word diet with fat loss, starvation and pain, which is incorrect use of the word diet.

.

The Goals Of A Muscle Building Diet:

  • To add quality muscle mass to your frame without adding fat.

Here is a 7-point plan to achieve the amount of muscle mass you need to shock your friends when you rip your shirt off at the next pool party.

1. Stick To A Muscle Building Diet Year Round

I remember asking my Skinny Guy Savior (the ex-pro bodybuilder) what his secret to adding mass without fat and he says, “I stick to my diet year round.  I eat the same foods in my offseason that I eat when I’m getting ready for a show.”

The exceptions were the use of certain condiments and sauces with his meats in the on-season, but he still used organic and quality cuts of meat in the offseason.  He didn’t flip from chicken to sausages, or from eggs to bacon even though he enjoyed the fattier options.

I stress that young bodybuilders still exercise discipline and cut back on unhealthy foods that are not on their regular muscle building diet during their offseason.

The best way to deal with your favorite (unhealthy) foods is to include them on your treat days (I use the word treat instead of cheat).

A muscle building diet is much better served by eating larger quantities of food that are clean rather than from junk calories.

2. “Where’s The Protein?”

Muscle Building Diet FoodsThink of the memorable quote from Chazz Reinhold (Will Ferrell) in the movie Wedding Crashers when he yells, “You hungry? Ma, can we get some meatloaf!”

That is the first thing you should consider before preparing your meal, but more accurately, “Where’s the protein?”

I suggest at least 1.5 to 2 grams of protein for every pound of lean muscle mass.  So if you’re 200 lbs and 10% fat then you have 180 lbs (200 x .20)of lean muscle on your body, which would be a minimum of 270 grams of protein a day (180 x 1.5).

I endorse a wide variety of protein consumption and to not stick to bland and boring chicken breast all the time.  On top of chicken your body needs low-fat fish, fatty fish, lean cuts of steak, eggs, nuts and seeds, beans and mixture of dairy products.

During busy times it’s okay to get your protein consumption from high protein supplements such as Blue Star Nutrition’s Iso-Smooth (use the code “maximize” if you order to get a free shaker bottle).

Iso-Smooth delivers the majority of it’s calories from protein, so it’s a perfect choice when you’re having trouble getting all your protein needs from whole foods.

If you’re having a hard time getting all your calories, combine Iso-Smooth with some ice cream, frozen fruit, and whole milk and this will young bodybuilders without appetites make some big gains.

  • A typical breakfast could consist of whole eggs and egg whites.
  • A mid morning snack could consist of a chicken breast.
  • Lunch could consist of  some turkey breast.
  • A pre workout meal could consist of cottage cheese and almonds.
  • A post workout meal could consist of a whey isolate protein like Iso-Smooth from Blue Star Nutrition.
  • Dinner could consist of a lean steak or fatty fish like salmon.
  • A pre bedtime snack could be cottage cheese and nuts or hard boiled eggs.

3. Drop The Junk Food

For one junk food is high in one kind of fat you want to avoid at all costs in your muscle building diet: trans-fatty acids.  They turn the muscle building switch off.

As where “good fats” turn the muscle building switch on, junk fold does the complete opposite.  Junk food contains a boatload of chemicals, preservatives, stabilizers and tenderizers that simply aren’t found in natural home-cooked fresh foods.

These bad substances toxify the body by a process called oxidation, increasing catabolism (i.e. muscle breakdown) at the cellular level.

Oxidation leads to free-radical production and hampers the muscle building process.  You already cause enough free-radical production with training in the gym, so don’t make it worse by delighting in foods that more free-radical damage in your body.

To build an extreme physique, your internal environment must be geared towards countering muscle damage instead of recovering from junk food toxicity.

Junk food cakes your body in pollutants that must be cleansed out later, healthy foods which are loaded with antioxidants, battle against free radicals.

Bottom line, eating junk food will lead to you being small and sick, while eating fresh foods equates to being healthy and thick.  You always have a choice, eh?

4. Maintain A Regular Meal Cadence

The biggest mistake beginner bodybuilders make with their muscle building diet is missing meals by not having a regular meal cadence.  This leads to not eating enough meals and not getting enough calories to grow.

Not many bodies can handle only 2-3 large meals a day without getting fat.  Especially as you get older, the importance for smaller, more frequent meals is necessary, which keeps your energy levels up and curbs your hunger.

I recommend young bodybuilders develop a meal cadence of eating every 3-4 hours which will deliver 5-6 meals a day.  It’s better to start your first meal as early in the day as possible (I get the best results starting my first meal at 6 a.m. and my last meal at 6 p.m.).  Your first meal should always be consumed within 20-minutes of waking up.

The secret is to find a meal cadence that prevents you from getting hungry.  This can be a indication that your body is catabolic (breaking down muscle for energy).

5. Enjoy Foods Your Body Enjoys

If you end up in the washroom after drinking too much dairy, you should cut it out or try to cut back on it and see what happens.

That goes for any kind of protein or carbohydrate.  It makes zero sense to eat foods that your body can not tolerate or results in indigestion.

On the flip side, if you find certain proteins that work very well for you then find a variety of ways to consume them so you can maximize their benefits.

Every up and coming bodybuilder needs to figure out what foods work best for him by listening to his own body and taking clues.  Over time you’ll have your own “Top muscle building diet” foods that you can thrive on.

6. Respect The Use Of Carbohydrates

Probably the biggest challenge of a muscle building diet is eating the right kinds of carbs at the right times. Especially when your goal should be at least 2 grams of carboydrates per pound of lean body mass.

So for our 200 pound bodybuilder at 10% fat (180 lbs of lean muscle), he should consume at least 360 grams of carbs a day.

The majority of your caloric manipulation should come from carbohydrates.  For example, if you’re gaining weight but it appears to be fat, cut your carbs.  If you’re not gaining weight or muscle fast enough, add more carbs.

Consider that not all carboydrates are created equal. Rely on quality carbs that have a slow-releasing factor which makes them less likely to be stored as body fat.

Rely on slow-releasing carbs like sweet potatoes, oatmeal and whole-grain bread.  If you’re ultra skinny then eat more fast-digesting carbs like white-potatoes, white rice, bananas, white pasta, and cereals.

The best time to consume any kind of carb in your muscle building diet is when your body deserves them:

  • Breakfast
  • Pre Workout Meal
  • Post Workout Meal

Approximately 75% of your carbs should be consumed between these three meals.  So for our 200 pound man, he would consume 270 grams (360 x .75) spread out over these three meals which is 90 grams of carbs each meal.

7. Rely On “Good Fats”

I’ve never really focused on counting my fat intake, I don’t think you need to either.  For fat intake, focus on what not to eat: trans-fats as discussed above.

Maintain some saturated fat from steak and butter, especially when you want to gain some size, but don’t go out of your way to look for them.

Ensure each meal includes some olive oil and you consume a few handfuls of mixed nuts. Including some natural peanut butter or almond butter is also an excellent way to enjoy your muscle building diet.

Question: What is your muscle one muscle building diet strategy?

Post your comments below.

Vince Del Monte

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Comments

242 thoughts on “Crash Course: Muscle Building Diet Without Getting Fat

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  5. I like your article on muscle building diet without getting fat. Yes you can have treat meals sometimes but you should approach them carefully. For best results on your muscle building diet, aim to have a treat meal every one or two weeks. This will help satisfy your cravings without adding extra body fat.

    http://musclebuildingprograms.org/21/10-muscle-building-diet-rules/

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  6. Thanks for the article.. I have just recently found the vegan lifestyle and I love it. It seems like I just can’t take in enough information.

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  8. Thanks for the tips. Number 4 – maintaining the diet cadence is the most difficult for most people I would guess, including me. It just feels so stupid to eat based on what the clock says and not what your body says. But I do understand that it is effective.

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  156. hi vince,i am in a tight schedule,iso i did my workout with resistance band.is it a sustitute for barbell workout .please tell me.

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  173. Instead of the apple or bananna can I have a little bit of oatmeal, just seems to give me a little more energie.

    Thanks

    Lourens.
    @vince_delmonte

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  174. Hi Shaun,

    Are you sure about the fats for post workout?

    Post workout should normally be low or zero fat.

    Cheers

    Lourens.
    @Shaun

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  175. i have done lots of research on building muscle and get ripped. nutrition is my week point. i understand about protein to build muscle. my confusion is carbs. I am a 225 pound male at 6foot2 and with 20 to 22 % body fat give or take. i want to build muscle but lean out to. what the best way to go about . lose the fat and then work on muscle or can i do it the same time? and what would a good bacist be for carb in take at what times. ps huge fan . i have been fallowing lee hayward for years and through him i have started fallowing your self and dave ruel.> keep it up

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  176. Hey Vince, you hit the nail on the head, id just like to add lay off the booze aswell,i no it sucks living in Ireland thats pretty much what we do, but hay how bad do you want it!!!(muscle). Thanks again Vince

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  177. Great article Vince.

    You keep giving us gems of advice, hope to see you at next year's Transformation Domination part 2!

    have a great week!

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  178. Nice post vince, i think the best point is number 3 'Drop the junk food' Just from dropping junk foods and drinks and making no other changes to your diet you can get rid of so much body fat.

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  179. what is the cheapest high quality natural protein powder?

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  180. Love the site! I've been a quiet follower for over a year now. I'm on a 70 day blitz as I'm making a trip to Hawaii in April / May… This site is my Muscle bible!

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  181. hey vince
    my height is 5"6 and am 72 kg..
    i saw ur uploads on youtube and was following tht, incresed my intesity in weight…doing lots of weight and evn cardio..bt instead of loosing i hv gain few kg..and am 74 now in a week
    what to do?

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  182. i am looking for a protein powder, should i get prograde protein or prograde workout? i am mostly looking for a post workout protein but i would also like to be able to use the protein powder for an easy meal.

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    • Yes, use prograde protein for between meals, snack, or just before bedtime and use prograde workout for post-workouts. It is a good combo and the best stuff on the market.

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      • can i use prograde protein for both post workout and an easy meal?

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  183. heyy vince,,
    how r u wish ur good and 4 sure havin fun..
    well vince i want 2 tell u what i eat and plz tell me if its good..
    mor..5 boilled eggs the white
    mor snack..a turkey sandwhich
    lunch..grilled checken or fish
    lunch snack carrtas.
    after gym tuna salad
    dinner carrtas..
    and i drink alot of water..
    plzz vince help me i really want 2 know if this diet iz good or not..
    plz reply as soon as u can..thank u soo much 4 everything..
    and btw i have the iso 100 iz it good..

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  184. sry, meant 20% *muscle* and other lean tissue

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  185. vince your awsome,i've learnt so much from u.
    do u ever appear in the uk.

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  186. Wicked post Vince… Something I do, and tell all of my personal training clients also is to keep a dozen hard boiled eggs in the fridge ALL the time.

    Doing this is so easy and always allows protein on hand for a quick and easy snack, as I am sure you know that when our natural hormonal instinct to eat kicks in, it doesn't matter where you are, your body needs to eat and the better prepared you are, the more likely you will suceed!

    Regards, Clayton
    Adelaide Personal Trainers

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  187. Hey Vince, after almost a year I'm getting back in gear again! I had to stop the program because of my last year in College even though I was getting amazing results, I'm just glad to be back! See you next time you're in Vegas!

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  188. You Rock Vince!!!

    Thanks for all the post you guys this helps!!!

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  189. vince,
    can you please tell me if my workout is effective?and should i add anything or do anything specific
    monday: abs and lower body
    ball crunches 10 reps.
    ball crunches with twists 5 reps.
    lower abdominals leg lifts 15 reps.
    squats 10 reps.
    glute crunches(for the glutes) 10
    calf raise 10 each foot
    hamstring curl 10
    tuesday: chest and arms
    3 way shoulder circuit with resistance band 5 reps. of each(15)
    straight arm pull downs with resistance bands 15reps.
    bicep curls with resistance band 10 reps.
    chest press with resistance band 10 reps.
    p.s. im 13 so i lay off the weights and use resistance bands instead
    so i keeep this circuit going for the rest of the week except sunday is my recovery day which i dont workout
    pleaseeeeeee help me!!

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    • I have no idea Tal. Look in the mirror. You tell me if it's effective.

      Are you getting stronger? Fitter? Do you look better? Do you feel better?

      If you said yes to any of those then it's working.

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      • These kids are not playing around anymore. I didn't know what a circuit was at 13. Good job Tal

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  190. I have been using the NNMB for 4 weeks now. I am using the 5000 calorie meal plan and can't tell you how pumped I am with the results. I have been ultra skinny my whole life, 6'4" and have only broken 170lbs a couple of times. I have always been super active and been getting stronger in the gym for years but never been able to up my weight or size…..until now. I am currently at 187 from a starting weight of 168 and have seen dramatic growth. My favorite has got to be the yogurt applesauce cheese and slivered almonds. AWESOME. Thanks for the results……hope….make that Planning on another 20 lbs this month.

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    • I see no reason why another 20 lbs is not realistic! I'm 210 and 4 inches shorter than you so it's possible. Thanks for sharing.

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  191. You're awesome Vince! You are a super genius! Thanks for everything

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  192. Hi Vince,
    I am new to your website, looking to build lean muscular body with good abs.
    I go every morning to bikram yoga and evening i go to GYM at LA Fitness.

    I am an indian vegetarian from phoenix. I rely on lentils (many kinds), spinach, fat free milk and whey protein for my protein intake. I recently joined your mailing list, i need you guidance.
    I am 25, 174 pounds and 5' 10" in height.

    Provide me a proper vegetarian food option free of meat, fish and eggs.

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    • You kind of just wrote your own meal plan yourself! You told me what you eat and what you don't eat. What are you not sure of specifically?

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  193. When I have a sweet tooth, I like to make these apple latkas:
    2 shredded apples,couple scoops of almound flour,2 eggs,stevia(optional),
    cinnamon,shredded coconuts(optional).
    Mix all ingredients and cook them using vigin coconut oil(my favorite is nutiva brand).
    Yummy!

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  194. "You'r not supposed to eat fats (from olive oil for instance) on training days". True, or false?

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  195. im wellmotivated about going to the gym, 4/5 times a week mixing my training up every 3 or 4 weeks, my goal is to become slightly more defined and trim the belly fat! finding it very difficult, im 20 and 15st been hittin weights for a few years now but im after a straight up schedule of new ideas of what to eat and the best times to eat it, my problem is eating a lot of bread at work, needing to replace this with something :S thanx for anyones help, and thanx for the awesome site/videos vince

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    • The first thing you need to do is lose the bread! This will be holding you back enormously. Work on cleaning up your diet. If you are eating a lot of bread I'm sure you are putting a lot of rubbish on it too. Stick to meat, eggs, butter, green crusiferous veggies if you like them and avoid grains and starchy stuff and anything processed or with an ingredient list.

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  196. Vince – can you please summarize proper use of Creatine – how much and what to mix with (should I use it in both pre- and post-workout shakes? If so, what should be the carb/protein ratio for these shakes when adding Creatine?). I've read mixed inputs – some say Creatine + simple carbs only, others allow some protein in the shake. Please clarify. Thanks – you're a good man and appreciate all your advice – wish you were around when I was staring out – would have saved me a lot of mistakes 🙂

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    • Lets keep it simple for now.

      5 grams pre workout and 5 grams post workout. If you're over 200 lbs, then do 10 grams pre workout and 10 grams post workout.

      Try this for 1 month. And then add simple carbs. See which works better. You want to collect data and LEARN what works based on DOING, not on me telling you or some random research experiment.

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  197. "do cardio right in the morning after waking up before eating anything if your goal is to lose fat"

    True or false? I was told this helps you lose fat real quick. At the same time, I was told this makes you lose muscle even faster.

    I know a local bodybuilder who does this, and he says it works real well. but then again, he's on roids, and we're talking about natural bodybuilding here.

    What'd you think Vince?

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    • Great question although I've answered this one a thousand times 🙂 I'm going to write this specifically to you AG:

      1. So if you get two opposing opinions is the solution to keep getting more opinions until one is in favor?Or do you think it would be wiser and faster to just try both options yourself and assess the changes?

      I suggest you stop asking opinions or else you'll get confused even further. The right answer for YOU is the one that gets you the results you want.

      2. Understand that steroids keep you anabolic 24/7. Basically the "muscle building switch" is LOCKED in the ON position when you're on steroids. So this guy could probably even run a marathon and not lose much or any muscle bc of the effect of steroids.

      I suggest low intensity cardio at a higher frequency early in the am to test out first. Maybe 4-5 x a week walking briskly at a incline for 30-35 minutes to begin. Do your weights at night. See what happens.

      If your lifting weights and keeping your protein high (as per recommendations in article), it's almost impossible to "lose muscle". You can lose water which APPEARS you've lost muscle but unless you starve yourself for 3 days straight, I doubt you'll lose any muscle.

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  198. "You'r not supposed to eat fats (from olive oil for instance) on training days". True, or false?

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  199. I personally love whole oats for breakfast. I mix half a cup with a little bit of water, add some ciannamon, a dash of nutmeg, one mashed banana and a teaspoon of peanut butter. Yummy!

    Vince, you rock!

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  200. Also, don’t forget that protein and carbs should be taken together! The body can’t break down protein if it doesn’t have carbs to fuel the process.

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    • Where on earth did you get that BS from? The body can and does function perfectly without any carbohydrates. I personally haven't deliberately eaten carbs for years except for the few that come along for the ride in my cream, cheese etc and I have no trouble building muscle or powering through my workouts.

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  201. Take advantage of those hungry muscles after an intense training session! Throw in 50/50 mix flaxseed and olive oil in with your post workout shake. Add protien and dextrose and you've got the ultimate anabolic meal to help fuel muscle growth, while minimizing any potential fat gain. This is the macronutrient profile of mine. P-40, C-90, F-30 (790 cal)
    Granted it's very sweet, but so are the results 🙂

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  202. Vince i have been a subscriber for over a year now and have seen amazing results with your program just one thing that concerned me in this article it is that " Your first meal should always be consumed within 20-minutes of waking up." I am at the gym at 6 in the morning, in one of your previous episodes you say to never eat right before going to the gym because you will be burning the foods you just ate. Hopefully someone can provide some insight on this topic for me.

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    • If your goals are fat loss… go in with a cup of coffee and well hydrated with water.

      If you're training for muscle, eat an apple, banana and a protein shake pre workout and you'll be good. That will sit fine in your stomach.

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      • with carbs and post and pre work out meal. what if your goal is to both lose fat and gang muscle. iam more of a 225 pound 6 foot 2 23 year man with 20 % body fat. ps i am a big fan i fallow your self, lee hayward , and dave ruel quite closely.

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  203. Hi Vince, started the NNMB programme monday, i must say the workout intensity levels are awesome on the (3×15 30 seconds rest) i am really looking forward to changing up the rep schemes and build on my frame!!!! Im currently 65kg and just turned 18, im hoping to get to at least 12 stone at the end of the year FINGERS CROSSED!!! i love your information as always, you are a true legend, keep up the good work, below i have posted my training day breakfast – Super Oatmeal

    MUSCLE BUILDING BREAKFAST (1000Kcal)
    – 100g Oatmeal
    – 300g Whole Milk
    – 45g Natural Whey
    – 30g Milled Flaxseed
    – 30g Raisins
    – 80g Blueberries
    – 7g Cinnamon

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    • Whoa, that sure is ALOT of cinnamon 🙂

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      • Cinnamon has ALOT of benefits!

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    • I would not be eating that large amount of flax seed, flax seed has 350000 micrograms of phytoestrogens per 100 grams, 3 x more then soy, these phytoestrogens act like estrogen in your body and isnt what you want if you want to gain muscle

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    • 1000 calories of oatmeal sounds like a lot of oatmeal. Tasty looking recipe though.

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  204. Hi Vince,

    thanks for the great post. I still struggle to have 5-6 meals a day. It is just to convenient to rely on the 3 big meals approach, but you're right! It is not convenience but muscles I'm after!

    Thanks again

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  205. Nice article Vin except I think you meant 200 (.10) to equal 20 pounds of fat instead of 200(.20) which is 40 pounds. And even if 10% of 200 pounds is fat, wouldn't the other 180 pounds still include bones, organs and other non muscle tissues. Sorry to be the one to bring that up. I'm a big fan, all the best.

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    • I think Vince just means "fat-free-mass" (FFM) here. Of course the body composition is more complicated, e.g. 15% fat, 55-60% water, 20% water and other lean tissue (like connective tissue), and 5-10% bones and other minerals would be a typical composition.

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  206. Thanks for the tips! I found the carb manipulation portion especially informative. Calorie count I take it was intentionally left off in favor of macro nutrient levels?

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