11 Nutrition Tips To Make It Impossible To NOT Build Muscle

By

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

Note: These tips are for people who are never going to use a meal plan or count calories and simply want to wing their muscle building nutrition.  However, for some beginners, this strategy can and does work for a period of time.

The strategies below will absolutely help you build muscle mass but it’s a shot gun approach.  This means that if you gain too much fat after incorporating some of my methods below, it’ll be hard to determine where you went overboard.

For the best results, maintain a food diary that will turn into a road map so if in two weeks you are gaining more fat, look back on your daily intake and see where you made a wrong turn. Or if you make the best muscle building gains of your life you can look back and find out how to duplicate your success again in the future.

If you’re not tracking anything than you’re you’re essentially trying to make money without viewing your bank statements.  You really have no idea how much is going out or coming it and at the end of the month if you saved any  money – consider yourself lucky.

Again, the methods below are for guys who want to gain weight fast and not overly concerned with gaining some fat.  The tips below are not a scientific or strategic approach to building muscle but you may find a few “saviors” below that help you keep the scale rising upward and keep you on the track to fast mass.

With that word of caution, enjoy the non conventional bulk up nutrition tips below and let me know which one you’re going to try.

  • Don’t overeat for longer than two-weeks at a time unless a) You want to turn into a fat lardo or b) You are 5-10% body fat and extremely on the thin side.
  • During your bulking periods, hitting your goal calories for 3 or 4 days out of the week is not going to cut it.  You need toconsistently overeat during your two-week mini bulk up cycles as taught in 21-Day Fast Mass Building.  Anybody can overeat for three or four days at a time – keeping this up for up to two weeks is your first goal before reassessing your physique.
  • You need to pack more calories per bite.  Think about ways to add more calories to the foods you’re eating.  Consider pouring olive oil all over your eggs.  Eat a 1/2 cup of mixed nuts while you’re waiting for your food to cook. Make sure your nuts are salted so you’ll eat more. Stick two slices of bread in your mouth instead of just one.  Starting adding an avocado with each meal.  Be creative and look for solutions and they’ll appear to you.
  • Stop eating “diet foods.”  Instead of chicken, eat beef.  Instead of tuna and white fish, eat salmon.  Instead of egg whites, eat whole eggs.  Instead of fruit in your weight gainer, add oatmeal.  “Diet foods” will not bulk you up unless your full time job is eating.
  • Start incorporating pre workout and workout and post workout drinks into your game plan.  Drink simple carbs like Gatorade (although this contains high-fructose corn syrup so don’t go crazy with it) during your workouts and after.  Start eating handfuls of raisins, rice cakes and white bagels post workout to spike your insulin and move your
  • Have ONE freebie meal a day.  If you know you’re going to have it then you’ll be more compliant with following the rest of your clean bulking meals.  Go out for dinner with your wife.  Eat a meal with your buddies.  Eat whatever you want. You’re bulking so don’t freak out.  If you’re only bulking two-weeks at a time before reassessing your physique, minimal damage will occur and it’ll keep your daily meal plan exciting and rewarding.  Just be sure to not screw up the rest of your meals that day.  ONE freebie meal a day, not two or three.
  • After every meal, slam back 1 scoop of Iso-Smooth protein powder. Often times you always have room for a little bit more and saving that extra room for protein and water should be simple enough.  If you did this three times a day then you’ll get an extra 300-400 calories a day coming from good quality protein.
  • Always have a box of protein bars in your cupboards or in your car.  Although, protein bars have many shortcoming in terms of health, they are “tier-2” options to prevent missing your meals and calories.  VPX’s Zero Impact bars are an excellent high protein meal with lots of natural carbs and fats inside them.  These are the same ones I eat.
  • Start cooking hard boiled eggs.  It takes about 12 minutes to cook a dozen of them each morning and easily portable.  You get about 72 grams of protein for only three to four dollars unless you’re buying organic eggs.  Not a bad deal for easy muscle.
  • Always keep a bag of mixed nuts and sunflower seeds on hand. Adding some M&M’s to the mix can add some really easy calories.  Fill them up in 1/2 or 1 cup amounts and you’ll gain weight for sure.
  • Eat this one hour after you workout:  2 large bananas.  1 cup of Vector cereal. 1 container of cottage cheese.  Deadly post workout mass building meal.  Easy to consume too.
  • Do your best to consume greens with each meal to improve digestion and absorption to ensure your nutrients end up bulking up your muscles and not your waistline.  Do I have to tell you to drink 4 liters of water a day?  Come on, that’s bodybuilding 101 stuff.

Conclusion

Now, if you’re an advanced bodybuilder you know that you wouldn’t even consider some of these strategies above.  This info is a “lazy man’s” nutrition guide to building muscle.

Notice that I didn’t give you an excuse to eat crap at McDonald’s or any fast food dump? t’s not necessary if you utilize the tips above, drop your cardio to no more than three sessions a week and lift intensely.

I’ll caution you again – don’t throw the entire kitchen sink at your body (i.e. don’t implement all the strategies above at once) or else you’ll have a major problem with digestion and absorption and spend the rest of your day in the bathroom.

And most importantly, to pack on muscle you’re going to need to eat somewhere around 17-20 x your bodyweight in calories.  There’s no getting around that.   Okay, let me know which tip you’re going to incorporate IF you’re not following a specific meal plan.

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Comments

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  117. For the building a muscles you have to eat food which have a protein and carbohydrates.You share some helpful tips for it which helps the people in body building break fast is necessary for the fitness.

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  118. Pingback: Lazy Guys Can Build Muscle Mass Fast Also

  119. Hey Vince,

    The last converence call with you, adam and lee stopped at 1:30:10 you were in the middle of explaining the before, during and after rituals how much of what and so on? Any chance you could send us the rest of the recording if there is anything left or have another one starting off where the recording dropped off?

    I’m in the primer phase of the program starting off. Now on the rituals before, during and after do I have iso-smooth with my glutemine, creatine and bcaas? in the new, uodated supplement and nutrition guides doesnt say to add protein to the shakes even tho I thought it was a given. Please advise.

    Also on my off days I do cardio. I’ll go first thing in the morning before I eat anything do I have a before, during and after shake as well with the same stack or no? I also have extreme rush pre workout supp.

    -Thanks in advance vince.

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  120. Vince, should I workout the same number of times per week (3 in my case) with the same intensity and same sets and reps and stuff during the high calorie 2 week bulking phase as in the lower calorie 1 week phase? Also, you say we should consume 17-20 x bodyweight in calories for the high calorie phase per day. how much should we eat during the low calorie phase? I am currently in the middle of a vertical jump program and have been receiving good gains. If i don’t really have a diet plan (i just eat a lot of food and protein), should i incorporate your meal plan to my program to get better gains, or should i remain the same diet since im still seeing good gains

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  121. Question for you Vince, about your “muscleday1” downloadable video programs, where you are working out with your training coach Anthony, what is the name of that song playing in the background? It’s playing when you’re doing barbell shoulder presses, I hear “get the weight up”, but I can’t figure out what the song is?

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  122. @Vince

    Awesome, thanks a lot vince for the quick response. good luck every1.

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  123. Hey Vince,
    ive been reading about the supplements to take and when to take in them in the supplement guide. Should I be taking the same supplements at the same time on the primer and overload
    phase as it doesnt clearly say? Also should theres a pre contest supplement list that lee uses which one should I follow? Just want to makesure ive got everything in place before I start the 21 day programme

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    • Hi Ryan. Re download the supplement guide. We updated it with the questions you have.

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  124. Living Fuel Supergreens dosage question.

    Question: It suggests “if” used as a supplement take 1/2 scoop serving in which this case I will be supplementing this product into my training and diet. What’s the dosage you use vince while supplementing this I know you mentioned using it? Since you’ve suggested mega dosing certain supplements for better results and benefits I thought I’d get your take on this one.

    Thanks vinny.

    -Robert (Dallas,TX)

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    • Hi Robert.

      So for the product Super Greens from Living Fuel, I’ll have 2 scoops immediately after my early am workout to alkalinze my body. I let that sit for about 20 minutes while I prepare my meal 1 and then i eat. I also take 1 scoop of the Super Greens AFTER my training workout to get my insulin levels back under control and reduce acidity in my body.

      Another solution… something everyone reading this should be doing – ALWAYS have a MASSIVE GIGANTIC HUMONGOUS greens salad after your workout. Darker the greens the better. Conduct this one experiment for 3 weeks and let me know how your body feels and performs.

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  125. “Start cooking hard boiled eggs. It takes about 12 minutes to cook a dozen of them each morning and easily portable. You get about 72 grams of protein for only three to four dollars unless you’re buying organic eggs. Not a bad deal for easy muscle.”

    12 eggs in a day? Really? Each egg has around 70% of your recommended amount of cholesterol per day. That’s over 8 times the recommended amount. Not good. Consume 3 extra scoops of Optimum whey a day, which would be 72 grams of protein without the bad cholesterol and fats.

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    • Hey Brad. Just to clarify, i didn’t say to eat 12 hardboiled eggs a day and I’m not saying it’s safe but here’s what I will say to the common objection I get all the time when I say that the yolks are the most nutritious part of the egg and it’s okay to eat whole eggs…

      “But I heard that whole eggs will skyrocket my cholesterol through the roof”

      No, this is FALSE!

      First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out.

      On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

      And here’s where it gets even more interesting…

      There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

      And 3rd… high cholesterol is NOT a disease! Heart disease is a disease…but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

      If you’re interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are at http://www.truthaboutabs.com/cholesterol-myths.html.

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  126. When u suggest banana, cereal and cottage cheese for post workout. How much cottage cheese? 3 or 6 serving

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    • How big are you Steve?

      30-40 grams is a decent bench mark if you’re under 200 lbs so that’s about 1 cup.

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  127. Question: how are we supposed to eat 6 times a day and drink a gallon of water as well,If I drink a lot I don’t feel hungry at all because the water fills up my stomach…

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    • Marcelo. You should be drinking IN BETWEEN your meals primarily. Better for digestion and absorption. Don’t drink so much with your meals.

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  128. hey vince im pretty interested in the ‘mini-bulk’ tip you menton here, about having a high caloric suplus for no more than 2 weeks at a time.

    Would you recommend lowering to maintainence calories for the 3rd week of each cycle? or a slight deficit?

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  129. Hey Vinny,

    I’m just starting the second week of the bodybuilder routine in your 21 day fast mass program.. I did the BW500 circuit and stacked it with the metabolic ab shredder for the first week, and successfully cut my calories in half (I had been mass bulking since september at the advice of friends and put on 50 pounds which bumped my BF% up to 26- gross I know). I’ve got a before pic, in which I weighed 248lbs in. After a week of cutting and eating only 2000 calories a day (starving all week) I cut down to just 234 pounds after 1 week. I’ve been following the nutrition guide to a T but it doesn’t mention anything about M&M’s being acceptable calories like you do here and I was wondering if fat guys like me should stay away from sugar and corn syrup even during a bulking cycle?

    For 2nd weeks breakfast I’m eating about 1/3 of a pound of rice pasta followed by a shake w/ chocolate almond milk, peanut butter, almond butter and unsweetened apple sauce. I tried blending oatmeal and granola in it once, and it was just like having a bowl of oatmeal (never thought I’d have to chew a shake). Anyway, according to the nutrition guide I’m supposed to consume around 560g of carbs a day, and the majority of that should be at breakfast, pre and post workout right – so does that mean I need to hit 180g of carbs in those 3 sittings and try to avoid carbs the rest of the day? Cause after that week of cutting and I definitely bloated from the monster breakfast I just had. Should I also focus on eating more beef instead of turkey over the next 2 weeks? I’m just curious because a lot of your advice seems to be focussed towards the thinner guys who could use some fat, and I’m trying to read between the lines and figure out what I should do to give myself the best shot @ winning the transformation contest?

    Thanks for all your help Vince, I hope it works!

    Cheers
    Ryan

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    • @Ryan. In terms of eating foods like high sugar candy during your bulking phase, it’s an easy decision if you put it this way: “Will they help you speed up the process or slow the process of bulking?” Eating a “better quality” simple sugar like rice cakes, Gatorade or better yet, dextrose or maltodextrin (fastest acting) are BETTER choices than M&M’s but if you’re in a pinch and M&M’s are all you have, go for it. The main problem with candy is that it ALSO contains fat which will NOT absorption and uptake.

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  130. I tried cottage cheese the other day with almonds and couldn’t eat more than 3 spoonfuls…i just can’t stomach cottage cheese by itself. I started to add cottage cheese to my bedtime protein shake and it’s actually drinkable. What else can I do with cottahe cheese?

    like always, your stuff is always great! Keep it coming!
    Ike

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  131. Originally Posted By Andrew
    I’ve been on the MYM for 6 phases and have recently moved on to the 21 day fast mass program diet plan coupled with Lee Hayward’s Blast Your Squat. I must say that I really enjoyed the MYM training and the current squats program I’m on but one thing’s for sure, if you don’t overeat enough, no workout program is gonna give you gains. So I’m really hoping that Blast your Squats + the rebound effect would give me some good gains. keep up the good work guys.

    Andrew… that’s an important lesson to “get” from EXPERIENCE and documentation. A lot of guys say, “I know … I know that… ” but their physique doesn’t prove it.

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  132. Your cartoon caracature transformation picture is great. The after Vinnie looks like his muscles doubled up, but the head looks like it grew over 30times in size! Was the artist trying to tell you something, and did you get him back for that? Hilarious!

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  133. I like the scoop of protein post meal. I do the opposite when im dieting down to help fill me up pre meal. Gatorade though? Not even a little. Honey and lemon water is my preference.

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  134. So how should we feel heavy and bloated after each meal?

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  135. I’ve been on the MYM for 6 phases and have recently moved on to the 21 day fast mass program diet plan coupled with Lee Hayward’s Blast Your Squat. I must say that I really enjoyed the MYM training and the current squats program I’m on but one thing’s for sure, if you don’t overeat enough, no workout program is gonna give you gains. So I’m really hoping that Blast your Squats + the rebound effect would give me some good gains. keep up the good work guys.

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