I just got back from Los Angeles and got a chance to meet Milos Sarcez, Tom Prince and Peter Putnam, all nice guys and took the time to talk with me and answer my questions. I asked them about diet and mass gain, they all basically said similar things when packing on mass in the off-season and told me their diets. They all said you need lots of protein and carbs to grow and Peter said that for any kind of photo shoots he'll diet for a month before the shoot and do a high protein/high fat/low carb diet to prepare and then once the shoot is over he'll go back right away to protein and lots of carbs. He said it's not healthy or good for bodybuilders do to low carb diets year round. He said you got to eat to grow, should be consuming 1.5g -2g of protein per pound of bodyweight and lots of low glycemic carbs. He also said try to get in atleast 5,000 cals a day and Milos said that Tony Freeman is taking in close to 10,000 cals a day. Also Jay Cutler has his off-season mass gain diet on his website.
Milos Sarcev gave me a basic mass building diet that many pro's will use in the off-season to pack on quality mass below and said amateurs looking to get big and put on mass can use this as well with good results.
Meal 1 - Whey Protein
15-20 egg whites
Fast digesting carbs
Meal 2 - 3 cups oatmeal
2 to 3 cans tuna
Meal 3 - 10oz - 12oz meat or fish
2 cups brown rice
1-2 sweet potatoes
Meal 4 - Same as meal 3
Pre workout - Whey protein, cottage cheese, apples
Post workout - Vitargo/waxy maize starch, whey protein.
2-3 hours later
Meal 5 - Same as meal 3
Meal 6 - Same as meal 3
Meal 7 - Same as meal 3
Meal 8 - Optional
Before bed - slow digesting protein like cottage cheese, milk
The meat or fish in meals 3 4 5 6 7 can be either chickenbreast, turkeybreast, bison, steak, extra lean hamburger, salmon.
Also Milos said if you don't have time to prepare your meals that you can substitute some with a good meal replacement shake, a good one he recommended was ProLab Lean Mass Complex which has low glycemic carbs. You got to eat to grow!
Thread: IFBB diet mass gain