A Classic Mass Building Nutrition Program

By

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

Here is your advanced mass building nutrition program to gain weight and bulk up with out getting fat.

Notice that I tell you exactly what to eat and what times but I do not reveal how many calories are in each meal or the daily carb, protein and fat percentages.

Consider this an upside down approach to nutrition and thinking.  I want you to discover the power of creating the right hormonal environment in your body to induce change in body composition.  The key principle to my nutrition programs is “balanced nutrition.”  Balance is the key to healthy nutrition and a sexy body.

I believe that my nutrition programs are so powerful because they create a desirable hormonal response in your body.  For the next 3 weeks I want you to think hormonally, rather than calorically.

Here is your advanced mass building nutrition program

7:30 am Breakfast

Vegetable Omlette and fruit:

12 egg whites, extra large

1 1/2 cups of oatmeal

1/2 cup of yogurt, plain

1 table spoon of natural almond butter

11:30 am Mid Meal

5 oz cheese

1 cup of grapes

3 handfuls of peanuts

2:30 pm Lunch

10 oz salmon

1 cup of lettuce

1/4 cup of celery

1/4 cup of cucumber

3/4 cup of grapes

2 tsp of olive oil

5:30 pm Dinner

7 oz of chicken breast

2 cups of broccoli

1 1/4 cups of tomatoes

1/4 pear

2 tsp olive oil

8:30 pm Snack

2 cups of whole milk

1table spoon of natural peanut butter

1 cup of strawberries

2 scoops of natural chocolate protein powder

**Remember to drink at lest 500-750 ml of water with each meal.

Let me know what your biggest nutrition challenge is below and we’ll answer your questions on a upcoming phone call.

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Comments

87 thoughts on “A Classic Mass Building Nutrition Program

  1. This blog is without a doubt interesting as well as diverting. I have found a lot of helpful things out of this source. I ad love to come back again soon. Thanks!

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  2. Have you ever thought about adding a little bit more than just your articles? I mean, what you say is important and all. But think of if you added some great images or video clips to give your posts more, “pop”! Your content is excellent but with images and video clips, this website could certainly be one of the most beneficial in its niche. Superb blog!|

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  15. This is a genuine and giving some true info for those that are new to the concept of muscle building. I Love this approach to do, To make me fit in my daily life . I Prefer and I like to go with this . Thank you .

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  31. I’m sure I’m not looking in the right place but you metioned before not only a full meal plan but a shopping list. I’m assuming this meal plan above, for weight gain, is only one day’s worth of planning. What about the other days of the week…or are you really saying eat this everyday…becuase I’ll go out of my mind bored. Let me know if you have time.
    thanks,
    Michael.
    PS. your idea about doing core building exercises to failure to help build core strength really works…I found that i had a significant increase in strength and even noticeable increase in ‘pumped’ look afterwards in the first week. Still have a ways to go but your ideas are helping me stay focused on my goal since I am seeing and feeling results so quickly.

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  32. Hi Vince, you program and workout is awesome, but the diet es to hard for me, the ingredients is so expensive in my country, and for me is imposibly eat 12 eggs…but, i try to reforme the menu for something most close to my reality.. Thanks for you excellent program…

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  33. Vince,

    If you are hungry between meals because you didn’t eat that big of a meal or you simply are just hungry again, should you eat or wait until the next meal? I have heard that you should eat (something healthy) whenever you are hungry to keep your metabolism going.

    Thanks

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  34. Hey Vince

    whats happening man, i am interested in buying your programme but am a little unclear of what you get and how much it is in pounds, i wanted to ask if it is possible for me to order it from here in London?

    thank you

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  35. hey vince not goin to say i have been following your work outs exact but i have gained alot of knowlage throu them and kept some principles.
    when i started 7 weeks ago i was 70kg benching 30kgs not goin to go over all my weight limits but now 7 weeks later im 78kgs benchin 80kgs so your tips have helped alot exspecialy where u said not to let lactic acid build up because it eats your muscle…

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  36. Nice Menu. Makes alot of sense-

    I did a quick tally of calories in there and came up with 3500-4200

    Is that pretty close you think ( I know calories is not what you want to be concerned with) but I find it beneficial to count them it keeps me on track

    MD

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  37. Hi Vince,

    In every meal plan I’ve ever seen, eggs always take quite a good portion of the protein intake (for the first 1-2 meals at least)…

    The thing is, I’m allergic to eggs, especially the white, and was wandering what could be a good substitute to eggs for the breakfast ?

    Thanks from London, On

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  38. Whole eggs have more calories in them which is why bodybuilders usually cut them out but that’s an old school myth that you should avoid the yolk that has been passed down through the bodybuilding world.

    For overall health, stick to whole eggs and add some cheese if you want some extra calories. If I’m cutting though, I’ll favor more egg whites instead of whole eggs but it’s for a calorie reason.

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  39. Hey Vince
    So why do people eat egg whites and not whole eggs? For more protein? What if i just have 3-4 whole eggs and without added egg whites. I noticed in your meal plans you always add some extra egg whites with your scrambled eggs. Id rather avoid that if i can. My question is basically is it a real bonus to eat the egg withes only without the eggs?

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  40. Cozy – Remember, this is just a ONE day meal plan. No one would disagree that these foods can be expensive and that you need to cycle your foods. If I posted a full 84-day meal plan, you would have all your bases covered.

    Don’t feel bad about not being able to afford these foods – there are plenty of other options.

    Matt – You might not be getting enough fiber and there is something in egg whites that can really do a number on your butt… You might be sensitive and need a substitute or take less.

    You can do 3 meals instead and progress up.

    Matt – I’m sure you can have a fridge in your room. Stock up on nuts, fruits, veggies, protein powder, cottage cheese, clean cereals. I lived on campus for a year too. it’s tough but you can do it.

    Marcos – I’m glad you found a site that suits you better. You are aware that I have over 180 FREE videos on you tube and 50 plus articles plus everything on this site is free. No one is twisting your arm to buy my program. That’s your choice.

    Thanks Eduard 🙂 See that guys… that’s why I don’t have to monitor the comments on here.

    Chris – you’ll only find out if you try it. The test is for you to see that it’s hard to get fat when you eat in balanced. Good points you made.

    Smee – food is fuel. Realize you guys have permission to spice this up. Many of you are fixating too much on the specific foods instead of the principles behind them.

    Paul – you can choose the days that suit you best.

    Alex – I’ve been eating whole eggs for years and my cholesterol levels are fine. That is a myth. The BEST part of the egg is the yolk – that is where all the high quality protein is. If you’re worried, consult your doctor to get before and after blood work to see how you’re affected.

    Joe – the packaged egg whites are convient but high in sodium. I usually do a few whole eggs than a few tbsp of the liquid egg whites when I make omlettes.

    Gary – thanks for getting the main message.

    Rosie – based on your weight, yes, you’ll want to scale this down for you. Sounds like your body is a classic hard gainer… you just need more time to change. it’ll happen.

    Steve – I never said to throw away the yolk. I mentioned this above. Thanks for sharing.

    Zev Davis – Sounds like you have a great plan. Dairy is very controversial. You’ll hear some swear by it and some say to avoid it forever. On something this debatable, you need to make your own choice.

    Tea is healthy and won’t hurt you. It won’t cause miracles on your metabolism though.

    Mukul – veggie plans coming soon. I’m working on it

    Gustav – this would be a good start for you.

    James – I think those supplements are fine to take anytime of the year. They are only one piece of the puzzle though. Stick to creatine and protein powder. You don’t need glutamine.

    Shaan – do cardio one day and weights on another to cut the workout length in half. Glad you’re seeign great results. can’t wait to hear more.

    Jon and Zach’s programs are both great resources. Pick them up when you’re ready for something completely different.

    Rob – not 100% sure. Could be in your blood stream within 1-3 hours.

    Emile – go for no name brands. Shop at a “no frills/bulk” store. Shop for proteins and foods on sale. Don’t waste any food.

    Kai – those are crazy results. Submit your story for the contest.

    Ross – you could do weights at night and cardio in the am. Double day training is only conducive if you’ve built up to it, an athlete forced to train like that from a coach or doing easy in the am and hard at night.

    Kerry – my workouts should only help you. They are based on low volume and high intensity. Make sure you’re getting to bed earlier with 8 hours of sleep minimum.

    Tony – Yes, it can work. Train on Wed night after 7pm and then Friday afternoon and then on Sunday afternoon. Full body workouts. See how easy that was?

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  41. I have made many of the mistakes you list in your special report I downloaded. However, I feel the biggest obstacle I have is that I work 7 a.m. to 7 p.m. Monday through Thursday and have time for training only on Friday afternoon, Saturday and Sunday, and then the weekends sometimes get missed with other activities I am invovled in.

    Can your system work with that kind of schedule. Only 2, maybe 3 workouts a week and only on weekends?

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  42. I see their a lot of us out there that don’t eat meat. A good variety of beans can help with the protein problem; Black bean, Pinto, Navy and Great Northern are all good souces of protein. Also Hummis and Falafa are great additions to your diet

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  43. Hi Vince, I am a junior in high school (17 years old), and I currently weigh 153 pounds. I am trying to bulk up and add muscle mass in attempt to add about 25 pounds of muscle. I know this will definately not be a quick process, but I am willing to listen to your advice. I am a very active individual, and I would like to share my current weekly workout schedule.

    Monday:
    Weighted squats and Sprints (30 minute total workout)
    Tuesday:
    25 minutes of medium intensity cardio
    Wednesday:
    Upper body Weight lifting for 60-120 minutes (2 exercises per muscle group)
    Thursday:
    Martial arts for an hour
    Friday:
    25 minutes of medium intensity cardio
    Saturday:
    Upper body Weight lifting for 60-120 minutes (2 exercises per muscle group)
    Sunday:
    Martial Arts for an hour

    -On the days that I lift weights, I take in about 5000 calories, and on non-lifting days, I take in about 4500 calories, yet I’m stil having trouble gaining weight. Could you give me some suggestions to alter my training and diet (if necessary) in order to bulk up? It would be helpful if you could give me a range of calories that I should be taking in at my age and a workout program that will successfully help me build muscle mass. I know that you are very busy, but it would be a big help and a huge inspiration if you could email me ([email protected]) your suggestions. Your advice would be a great help and motivation for me to keep reaching for my goals. THANKS VINCE!!!

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  44. Hi. I have a testosterone defient, will anything i do according to your awesome workouts/nutrition effect that? Thanks

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  45. I read, because you require testosterone for repair and growth, do not train for more than 45 to 60 minutes at a single session.
    My question is how long do I have to wait for another workout session? Can I do another in a couple hours?

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  46. start weight 70kg, 4 months later to now 81kg, plus im leaner than the last time i was at this weight (when i was slightly over weight) now im just muscle (and offcourse a bit of fat which cutting can fix in a few months time) all in all it works. i heard the 24g of protein nonsense because if it was “fact” as science would argue then why the heck arent they all superhuman if they think they can prove soo much, the truth is you cant prove everything, 24g of protein?sometimes hear its 35g for sum people they say 55g for me I tried 35g (no results) 45-55 (good results) so jsut try it out yourself and DO NOT be afraid, it wont kill you or anything and if you have a proper workout plan then you would have nothing to be afraid of.

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  47. I realy apreciate everything you do, your site is great and had a huge impact on me, separating the bs from the real deal, thx btw for that.

    The thing is that I’m from québec and I don’t have alot of money, like 12 egg whites okay but thats a pack of eggs a day, salmon? 10 oz? If you have a few cheaper substitutes or tips concerning costs that would be great. Because theres alot of broke builders. They have alot of heart but no cash. Bad combo in 2009. I think alot of us would benefit.

    Thank you so much.

    a big fan of yours, Émile

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  48. Hi there Vince, just wanted to say that I found your information very interesting and helpful. I have one question about nutrition, i hope i make it’s clear, i was curious as to how long it takes the carbs that you consume to be used as energy by your body. ie, if you eat say an apple, at 12pm, at what time will those be used as energy?
    Thanks for the help, Rob

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  49. Hi Vince
    Love the UDT and Razor cardio workouts. I’ve been doing the UDT for 3 weeks now and noticed an unbelievable change, and already turning heads. My question is: The workouts take me near to 2 hrs, which is great while i’m still out of work, but i’m starting work again and wandering whether instead of doing 12-15 reps for 3 sets i can do say between 5-7, that way i can keep the workout short as i need it to take 1 hour or under???? Failing that whats your opinion of Zach Even’s 15 min workout or Jon’s 7 min workout, can you use their stuff using dumbells??? Thanks, and your programme really rocks, what’s incredible is i take no supplements at all, just a healthy diet!!!! Thanks again!!!!
    Shaan UK

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  50. Hey Vince,

    James here from Ireland. I just want to ask ya a question about supplements. I have been going to the gym for about 6 months. At the moment im using your upside down program and I think its great. The bodyweight exercises are excellent and have noticed that im getting fitter.
    I would like to gain some muscle, get stronger and put on some weight. The
    reasons for this is that i want to look good when I take my shirt off in the summer, attract the opposite sex and my main hobbie is scuba-diving. This sport involves lifting heavy
    equipement from A to B which would make sense in wanting to get
    stronger. While in the gym i was told to get a supplement to help me with my
    goals, so i went to my local health store. Here’s the thing though, are Supplement products(Whey Protain,Creatine,L-Glutamine,) safe to take while I’m scuba-diving? Scuba-diving involves water pressure on the body, breathing different gas mixtures, Could i get a side effect from using Supplement products and doing scuba-diving? It could be a matter of life or death. I would really appricate it if you could help me or give us some advice on what to do.
    P.S. Cant wait for your dvd’s to come out.

    Sincerely yours

    James.

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  51. heya Vince,
    Im an young athlete, I am sprinter (I run 60-300m). I have never been selective about what I have eaten and eaten all kinds of food, would this diet you have written above help me perform better on the track/field, but at the same time help me build arms/chest muscles?
    quite a silly question when I think of it..anyways

    regards gustav

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  52. hey vince!!!

    nice to get all this info from u bro…….
    but i have only one problem and that is i am a veggietarian……so help me out dude……

    give me things that i can eat ….amongst the vegies…and get some protien into my body

    hope to hear from u soon…..
    mukul

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  53. Vince,

    I’ll get to some training questions on another blog, but there are some things in the menu that bother me. According some some trainers milk, that is cow joice is not what the “trainer ordered” it has stuff in it that helds the metabolism back. Cottage cheese, and yoghurt are better. I’d like to know your take on other white cheeses, like Ricotta, and the other salted whilte cheeses that are common in the Mediteranean.

    As such, I am mostly vegetarian and take my proteins from salmon , sardines, and various nuts in moderation in a green salad with other veggies that have lots of “color”. It turns out to be a meal all by itself. There is a good source from freshly baked whole wheat bread where I live, so . . . the salad with nearly everything that I know, so far, does it for me.

    Other than that, I take my supplementts “as food”, so that there is a glass of hot water and ground flax seed, let it steep and drink it on an emply stomach frits thing in the morning. For one, it has lowered my LDL cholestorol to where it starts to balance out with the HDL.

    Eggs, I fear, haven’t been eatin’ them in a while, don’t know why, and maybe they ought to be there. Eight eggs, twelve eggs, I don’t think my stomach could take it.

    Last, what is your take on the “teas” that are supposed to promote a quicker metabolism. Unlike the pills, either they work, or it s another brew you can take with a buscuit. What do you understand about them.

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  54. hi vince…i am ur new client….i am a vegetarian…so can u tell me a few sources
    of high proteins..but low in calories..

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  55. Marcos, your grasp of linear extrapolation is fascinating, please entertain us with the expected weight for 10 years and perhaps 20. If you don’t like the product then stay away. Idiot…

    The program is natural. The eating plans in his programs are basically the same as the one stipulated in this blog post. In case you have a problem reading large selections of texts (which you’re obviously incapable of since you can’t even read the intro to the NN program) I guess someone has to spell it out for you that there aren’t any steriods and useless supps in this diet or the entire NN program.

    Sorry, that was more than three lines, you probably digested only my initial insult. Fire away asshole…

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  56. In reply to eduard horak. Lol wats next after buying all ur supps and all that no nonsense crap, steroids? Hahahahahaha 22kg in 1 year good now in 5 yrs u will
    110 kg bigger hahaahahahahaha lolz. {enjoying myself}
    BB noob.

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  57. I’m sorry Vince (and Dan), but I have to disagree with your philosophy of throwing away the yolk, which is the most nutritious part of the egg. Think about what the chicken fetus lives on while growing from a couple of cells to a chicken; it is the yolk. The white is just protection from bumps and bruises up until the last couple of days.
    Dan, you left out the biotin and lecithin in the egg yolk, which both help to lower blood cholesterol as well as providing other health functions.
    I have a very good friend, who has his own name brand supplement company now, who did an experiment with body builders. Half ate only the egg whites while the other half ate only the yolks. Other than that, they ate the same diets. At the end of the 8 weeks before a contest, the egg yolk body builders had lost more body fat across the board than the egg white eaters. As a side note, the egg yok group also had lower blood cholesterol levels.
    The whole egg is the perfect protein, and the fat and fat soluble vitamins are very beneficial. Eat the egg as God provided it, whole!

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  58. So if I’m a 92 lb female, should I just cut the quantity in half, assuming that most guys are about twice my weight? I have a problem, I only weigh 92 lbs but when ever i try to bulk up and gain weight i end up gaining fat instead of muscle, even when i train hard so i stay skinny fat.

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  59. Every 1 who is dishing out there comments want to take a step back for a moment… think about it, vince said in the first place he’s not going to mention the calorie / protien value of this diet but he also said TRUST him on this! do you think its gonna be that bad for you…i think not if its coming directly from vince, take a look at him he’s not exactly fat is he!!! It also says ADVANCED diet programme – so if your not ready for it don’t do (simple as) if you’ve not been training in a serious manner for at least a year and sticking to a heavy gym session including weights and of course cardio this diet as printed isn’t for you.

    Cheers vince for all your time and effort, some of us can read between the line’s and we know it make’s sense.

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  60. On the subject of egg white vs. the whole egg. The white of a large egg, or about 1-1/4 ounces, has 16 calories, 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 55 mg of sodium, 45 mg of potassium, the weensiest little bit of riboflavin, and no fat, cholesterol, or carbohydrates.

    The yolk of that egg weighs about 2/3 of an ounce, and has 59 calories, 3 g of protein, 5 g of fat (2 of which are saturated), 212 mg of cholesterol, 23 mg of calcium, 81 mg of phosphorus, 7 mg of sodium, 16 mg of potassium, very small amounts of iron, thiamin, and riboflavin, and no carbohydrates.

    You can see that the egg white is much healthier than the whole egg. I usually do 3 egg whites to one whole egg.

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  61. Hey Vince, I was just wondering if using Eggbeater’s liquid egg whites was o.k, or if real eggs whites have more nutritional value. Eggbeater’s are cheap and mixing a bit with a few real eggs tastes pretty good.

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  62. Hi Vince. You might think this is a dumb questions but still, i need 2 ask. I was on the call on tuesday, and i noticed you eat a lot of eggs. Do you just scoop out the egg yolk and eat only the egg white? I don’t think that’s a good way 2 spend money 🙁 Is it realy that bad if i just eat the whole egg? I’m pretty young 2 so i dont think il have any cholesterol problems..
    Alex

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  63. hey vince ive just started workin out the “proper” way and i can already feel a difference by usin ur techniques, i am defo going to buy ur program, i was just wonderin that how many days (and preferably what days) to work out

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  64. Hi Vince
    I think most people loose sight of the fact that food is fuel and although it has to be edible the taste should not be the priority.
    Smee

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  65. Wow Vince I think this diet is a bit complicated as you can see from the comments. I know where you are going with this, good fats, good protein and low GI food. But I think keep to the basics here and remember that if you are not training heavy and doing at lest 3 to 4 days of interval/cardio training you will put on fat (and lots) with this sort of diet.

    The basics for putting on muscle is that you need to eat good clean foods slightly more carbohydrates and a little more protein then normal. But importantly more food then you would normally require. Simply put, consume more calories than you would burn in a day. However, you need to train heavy and hard, and still need to do cardio/interval to burn some of the fat. Any high calorie diet will have fat storage as a result.

    Vince I think this plan breaks the rules of keep it simple and sends a confusing message to your readers.

    [email protected]

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  66. Yeah, scooby’s page is good. Wish he had a bulk-up plan though.

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  67. marcos, get a life. Don’t diss something you didn’t even bother to check out properly. I bought Vince’s No Nonsense program and I’ve been using it for more than a year. The “crap” he sold me caused a 22kg gain of solid muscle mass within 12 months.

    I’d eat all 200 pages of Vince’s programs if this scooby website of yours can do better than that!

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  68. Guys lol this web site to me is crap because u got to pay for the programs lol second go to http://www.scoobysworkshop.com for real natural bodybuilding u will see wat I mean. And they don’t tell u all this [email protected]!%@*^$ the main thing to do to lose weight or gain weight is calorie control. Go to this free website u will see that it will open ur eyes from all the companies out there or so called bodybuilders gurus out their ready to take ur money. If u checked this site u will save ur time,money ur workouts.

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  69. My biggest problem has got to be living on a college campus. I think if i had an apartment i would be just fine, but we are required to live on campus for our first two years. We aren’t even allowed to have a toaster in out rooms so i’m stuck eating out of a microwave everyday. My only chance at healthy nutrition is the cafeteria, but there are days that my only choices are literally between a cheeseburger or pizza. On top of that, the job i will be doing this summer will have me living out of hotel rooms. So really, my biggest problem is that i have no way to prepare the foods you tell me to 🙁

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  70. Hey Vince,

    Thanks for the nutrition plan, but is there any way of doing it with just 3 meals a day as i am in college and would have rugby training some evenings

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  71. I worry about eating so much protein, because I find it causes very bad flatulence. Is there anything I can do to stop this happening?

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  72. 12 eggs whites a day? Salmon every day for lunch? You know how much food like that costs these days? Plus eating all those carbs along with that fat does not make a good meal plan. It’s all about cycling food nutrients. Maybe you should do a bit more research before all these people start sabotaging their diet.

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  73. in response to making the food taste good,

    With the egg whites, first make sure you use fresh eggs, yolks, are firm and you should not have to worry about them breaking on you. and getting in the whites.
    as far as cooking is concern I have listed two taste dishes

    1. you will need a 8″skillet non-stick, olive oil, 1/4 cup white or yellow onion, the same amount of green pepper 1 small can of salmon sea salt and cayenne pepper to taste-
    small dice on the pepper and onion ( if you are not comfortable with a knife use a food processor but try not to make mush.
    Heat skillet with olive oil on meiddim ( you will know when the skillet is hot enough if you put a drop on water in it and it starts to sizzal right away( remember thats a drop not a cup of water NO FIRERS OKAY- add onion and pepper stir around till vegetable are translusant. add salmon continually to stir into the onion and pepper> This is why you need a non-stick pan otherwise the salmon will stick to the bottom of the pan. Turn the heat all the way up then add the egg whites> eggs are to be scramble fast, this requires a lot of heat; cook until the desirer dones you perfer season with sea salt and cayenne pepper
    enjoy
    ps this is very filling i make this with only 4-5 egg whites

    2. use the same ratio of pepper and onion this time add 1 vine ripe tomato cut up
    and 2 tablespoon of calantro chopped and 1 small chickken breast skinless
    Cut the chicken into small cubes and sautee in olive oil till done
    add onion and pepper cook till tender add chopped tomato stir all together add a touch of salt and pepper. turn the heat up add your egg whites and scamble to your likeing; just before serving add the chopped calantro enjoy
    PS if you want to take these over the top fold in some grated cheese and sandwich between a flour tortella that has been place in the oven to soften
    or it can be place on a grill
    I ALSO FINE THAT ITS EASIER TO EAT WITH OTHER PEOPLE; FIND A FRIEND WITH SIMILAR DIET CONCERD AND YOU CAN COOK, SHOP AND EAT TOGETHER; SHARE THE COST AND THE REWARDS

    PEACE
    Navarro

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  74. If you can’t do 12 egg whites… just go with 3-4 whole eggs or 2 eggs and some whole wheat bread that will give you some extra protein and add some cheese and you’ll get the same amount of protein as 12 egg whites.

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  75. Re the egg whites…LOL I knew that one would drop some jaws. You can always throw in 2-3 whole eggs and cut the egg whites down to 6 to make it tastier.

    Add salsa to egg whites and add some asiago cheese and you’re in good shape.

    Re the amount of protein your body can assimilate. I have read research that supports eating less and eating more. In the end, you have to come to your own conclusions. I personally get softer when I drop my protein intake under 1 gram per lean body mass. I can’t answer this for you. Even if you can only assimilate so much per sitting, taking more than is necessary will not “hurt” you. I look at it as a insurance policy and protein is a better calorie to consume than carbs for thermogenisis. Put it this way – this debate is not going away so test out the research and decide for yourself. Don’t be afraid to do this.

    I cook the egg whites. A good meal with egg whites is to add some coconut oil to the frying pan, lay down your egg whites, put some cooked oatmeal on the pan, flip it and then you have a pancake. Add some natural peanut butter and you’re good to go.

    Chris – add a protein shake to get some protein in too.

    I definitely agree with scaling up the nutrition and building into this just as you build into your workouts.

    You can always get flavorued yoguret but they are high in sugar and sweeteners sometimes.

    If this plan is making you fat, it simply means you’re consuming more energy than you need. Fat is STORED ENERGY. Burn it off with more exercise or consume less.

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  76. hi…..being frank..i find 12 eggs per serving too expensive…….also being an engineering student i eat my breakfat at 6.30 itself……thats due to my college timings……….moreover i am a veggie…please let me know a vegetarian diet that would better suit me…….i am 19 year old..58 kg…..6 feet….i am comfortable with three large bananas ..an apple one cheese cube…….b protein with milk thrice (apart from food)financially…..awiting ur response…….

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  77. Vince, how do we get our bodies to digest and assimilate the food properly? If the human body can only digest 25 grams of protein per meal, won’t the extra protein just be wasted?

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  78. Hey Vince
    Luv reading your stuff. The meal plan sounds …WELL..
    12 egg whites ?
    This must be raw.
    But if the human body can only take in 14gm of protein at anyone seating ,why take in so much protein in any one meal?
    To my reading and training this is why we eat 6 plus times a day.
    Cheers Chuck

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  79. hey this is regarding jakes question on quantity …… the way i did it was to begin eating what i could at each meal and gradually increasing the quantities each day same as u would increase weights in the gym …..u cant really jump straight into this sort of diet…you will probably just spew haha …..but every meal push ur self eating mroe n more each time till u hit your recommended calorie intake for building …hope that helps a little

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  80. Be great to see a meal plan that caters for dairy allergies. Also i have Jordans cereal in the morning, with a banana and on workout days i’ll have 2 eggs and bakebeans. This for me has helped bulk me out a bit, so i guess you could play around with something like that!!!!

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  81. Yeah i’m with the guys above on how to make your meals taste good….. how is 3 wheatbix with fruit on top with a glass of water and yoghurt?

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  82. hey vince,
    i was just wondering im only 16 atm and i dont think i could eat that much straight away is there a differnt meal plan that u have that will be able get me started to eating the bigger plan??

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  83. Hey vince! I’m not allowed to eat nuts, so is there something i can replace it with in the 11:30 midmeal? thanx!

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  84. Hey vince got a quick question, what is the best way to off set a bad meal? Say I’m eating right and healthy everyday and I decide to have a slice of apple pie, what I do to quickly get rid of it. The top answer i normallyget is to drink a quart of water right after will this help?

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  85. Hi Vince The ingreadents great, but how do you cook it so it taste’s good ,can you give me some instruction. I have tried meal plans before, & my gut growes & my cholestrol goes through the roof. Paul

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  86. Hey Vince,

    Firstly thank you so much for all the advice and guidance thus far you have opened my eyes to a new better way to train 🙂 Just one question tho regarding the meal plans; I was always under the impression that you had to eat every 2 hours at least while training?

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  87. Vince, the biggest nutrition problem I have is eating the gross stuff. 12 egg whites for breakfast? Plain yogurt ? Your nutrition plans may be great for results, but we have to be able to stomach the things. Any other ideas?

    Thanks, Christian

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