Eating Big to Gain Weight and Muscle Mass

Hello everyone,

Last month I shared some information on what I do when I need to lose weight and lean out. Today, I want to show you what I do to gain weight and add muscle mass. I already weigh 220 pounds at about 5'9", so it's not easy to keep adding muscle mass and size.  For the last few months, I've taken two days a week and done the following:

  • Double my protein, up to 440-550 grams

  • Double my overall calories, up to 6600

  • Keep my calories from carbs at about 20%

It's tough eating 6600 calories in a single day, especially from healthy food. I try to eat 5-6 meals of about 1100-1300 calories each. Here was my breakfast to gain weight today:

eating to gain weight and muscle mass

That's about 12 ounces of ground beef (I got hungry and ate about half the bowl before I snapped the picture), 1 cup of oats with a scoop of protein powder and four tablespoons of heavy whipping cream, along with two cups of whole milk. With each meal today, I'll also take a digestive enzyme supplement. The oats, cream, and milk are all organic, and the beef is 100% grass-fed from a local farmer here in Martinsville, Simpson's Family Farm (765.349.4857) - if you order from them, let them know you heard about them from Strength School.

The rest of my meals today will be something like:

  • Half pound of bacon, 4 hard-boiled eggs, coffee with butter and cream blended together

  • Two Icelandic yogurts and a big protein shake with 3 scoops of protein, cup of whole milk, olive oil

  • Jasmine rice, grape juice, and cottage cheese (this is after my workout)

  • T-bone steak with potatoes and veggies topped with olive oil

So, two days a week I eat like that, two days a week I do a type of fasting, and the other three days of the week I eat normally, about 3300 calories and 250 grams of protein. That keeps me in muscle-gaining mode without putting on too much extra bulk or body fat. And eating high-quality foods helps my body stay healthy and process all the food I'm eating - we get all our meat from Simpson's Farm, most of our veggies from our own garden, and everything else we buy organic when possible.

-Shane

 

Martinsville gym: 765-341-0512

165 Morton Avenue, Martinsville, IN 46151

Indianapolis gym: 317-746-9118

5545 South Meridian Street, Indianapolis, IN 46217

Shane ReuterStrength Schooldiet, weight gain, muscle mass, eating for strengthComment