[joe2012]

What percentage of your diet should be protein while trying to gain mass?

Thanks,
Joe

[HawaiianPride.]

Protein is more for maintaining the muscle mass you already have. To increase your muscle mass would be due to an increase in and calories, carbs, and proper training. 300 to 400grams of protein for a massive bulk diet would do fine.

[joe2012]

Originally Posted by HawaiianPride.

Protein is more for maintaining the muscle mass you already have. To increase your muscle mass would be due to an increase in and calories.

how much should I be eating percentage-wise?

[HawaiianPride.]

I would say 50% Protein. Carbs should be high too. Fats should make up at least 20 percent of your diet. Fats should come from good mono-unsaturated fats such as nuts, olives, olive oil, Sunflower seeds and oil, and other nuts to name a few sources.

Eat at least 6-8 meals a day. This will keep your energy at a steady level throughout the day and keep your body anabolic. Combining the proper diet with the right workout program will help you gain muscle mass.

[joe2012]

Originally Posted by HawaiianPride.

I would say 50% Protein. Carbs should be high too. Fats should make up at least 20 percent of your diet. Fats should come from good mono-unsaturated fats such as nuts, olives, olive oil, Sunflower seeds and oil, and other nuts to name a few sources.

Eat at least 6-8 meals a day. This will keep your energy at a steady level throughout the day and keep your body anabolic. Combining the proper diet with the right workout program will help you gain muscle mass.

what kind of routine would you suggest?

[HawaiianPride.]

Diet or Training routine? I can do both if you'd like.

[joe2012]

both would be great! :)

[HawaiianPride.]

Meal 1: Egg whites between 10-15 + 1 cup Quaker Oats + 2 Whole Grain Toast + 1 banana + AST Multi Pro 32X (muilti-vitamins)
Meal 2: Whey Protein shake mixed with Water + Glyco-Maize + 5 G's Creatine Monohydrate
Training Session
Meal 3: (30 minutes after workout) Whey Protein Shake mixed with Water + 5 G's Creatine Monohydrate + Some source of simple carb.
Meal 4: 1 Chicken Breasts + Brown Rice + Mixed Vegetables
Meal 5: Tuna + Green Salad + Green Tea through a straw.
Meal 5: Beef + Broccoli with Green Salad topped off with whatever you like as a dressing and a glass of Water
Meal 6: Whey Protein shake mixed with Water + 1 cup of Mixed Vegetables.
Meal 7: Turkey or Steak (Red meat preferrably) + Brown rice + Glass of water.
Meal 8: Cottage Cheese or Casein Protein Powder + Nuts before bedtime for healthy fats.

Basic Supplements you should be taking:
Whey & Casein Protein Powder, Creatine Mono, Multi Vitamins, Fish Oil, Flax Seed Oil, BCAA.
Water Intake: 1-1.5 Gallons per day.
Recovery Time: 8 full hours a night for full muscle growth.

Training routine
Monday - Chest/Forearms
Tuesday - Back/Abbs
Wednesday - Quads/Hamstrings/Calves
Thursday - Off
Friday - Shoulders/Traps
Saturday - Biceps/Triceps/Abbs
Sunday - off

HIIT every other day.

[joe2012]

for meal 1: you say 10-15 egg whites? is that 10-15 eggs, but just the egg white?

[HawaiianPride.]

Just the egg white, crack 10 eggs into a bowl, then scoop the yolks out. You can leave a couple of them in there if you want but I take them all out. Then poor the whites into a pan and cook for 10 minutes. There are other ways of doing this but this is the way I was taught so I kept it this way for as long as I can remember.

There are other sources of course if you'd rather prefer not doing it my way so check this out and tell me what you think..

Optimum Nutrition 100% Egg Protein, 2 Lbs. - $28.79 : Orbit Nutrition

[joe2012]

and for the routine, I'm assuming 6-10 reps? how many different exercises for each session?

[HawaiianPride.]

3 exercises for Biceps
3 exercises for Triceps
3 exercises for Font Delt
3 exercises for Later Delt
2 exercises for Rear Delt
2 exercises for Traps
4 exercises for Chest
2 exercises for Abbs twice a week
1 exercise for Forearms
4-5 exercises for Back
4 exercises for Quads
1-2 exercises for Hams
2-3 exercises for Calves

Focus more on compound movements, these are best for mass builders. If you want to know exactly what exercises to perform I can post those as well. Keep in mind this program is very similiar to mine.

[joe2012]

If you don't mind that would be great!

[Priest315]

Originally Posted by HawaiianPride.

Just the egg white, crack 10 eggs into a bowl, then scoop the yolks out. You can leave a couple of them in there if you want but I take them all out. Then poor the whites into a pan and cook for 10 minutes. There are other ways of doing this but this is the way I was taught so I kept it this way for as long as I can remember.

There are other sources of course if you'd rather prefer not doing it my way so check this out and tell me what you think..

It is good to leave in a few yolks because it is said to cause a boost of natural test. Also I have a feeling this kid is starting from scratch so he would be well off leaving in 3 or 4 whole eggs. I dont know if I missed it in your previous posts but whole cottage cheese is great for bulking and tons of brown rice, and tons of steak. I am new to this board and I would just like to say that Ive seen you contribute a ton of great info. Keep up the good work.

[HawaiianPride.]

Appreciate the kind words man, truly. Your looking ripped in the avatar bro, keep doing what you do.

[HawaiianPride.]

Originally Posted by joe2012

If you don't mind that would be great!

Sounds good. I'm just going to post my routine, it's put plenty of mass on me lately, let me know what you think.

CHEST

Flat BB Bench
15x
10x
10x
8x

Incline BB Bench
12x
10x
10x
8x

Decline BB Bench
15x
8x
8x
8x

Pec Deck
12x
10x
10x
8x



BACK

Wide Grip Pullups
15x
12x
10x
8x

Wide Grip Pull Downs

15x
12x
10x
10x

Seated Row
15x
12x
12x
10x

Underhand BB Row
12x
10x
10x
10x

One Handed Bent-over DB Row
12x
10x
10x
10x

Deadlifts (No belt with this so I keep it moderatly light)
15x
10x
10x
8x



LEGS

Squat
15x
12x
12x
10x
6x

Leg Press
15x
12x
10x
10x
10x

Leg Extensions
15x
12x
10x
10x

SLDL'S
12x
12x
12x
12x

Standing Lunges
10x
10x
10x
10X

Seated Calve Raises
15x
12x
12x
10x

Lying Calf Press
15x
12x
12x
12x

Standing BB Calf Raise on Smith
15x
12x
12x
12x


Shoulders

Seated DB Press
12x
10x
10x
8x

DB Front Raises
12x
10x
10x
10x

Standing DB Side Laterals
12x
10x
10x
10x

Incline DB Side Laterals (this one is tough)
12x
10x
10x
10x

DB Rear Lateral Raise
12x
10x
10x
10x

Reverse Pec Deck
15x
12x
12x
10x

Standing BB Shrugs
15x
12x
10x
10x

Standing DB Shrugs
10x
10x
10x
10x


ARMS

Standing BB Bicep Curl
10x
10x
10x
10x

Standing DB Curl
10x
10x
10x
10x

Concentration Curls
10x
10x
10x
10x

Tricep Pushdowns with v bar
15x
12x
10x
10x

One Handed Overhead DB Extensions
15x
12x
10x
10x

Close Grib Bench
15x
12x
10x
10x

Reversel BB Curl
15x
10x
10x
10x

Seated BB Rist Curl
15x
15x
15x
15x

[jarjohnson]

Originally Posted by joe2012

What percentage of your diet should be protein while trying to gain mass?

Thanks,
Joe

Daily reccommendations call for 1.2g of protein for every lean pound of body mass.

If you are trying to put size on it will be important to eat 4-6meals a day with equal calorie portions. This will help speed your metabolism. I would reccommend posting what you are currently eating and work off that, instead of choosing someone elses meal program. What works for one doesn't mean it will work for you. You must learn how your body works, so i would slowly start introducing more calories in your diet so you don't put on too much body fat. As far as a resistance training program are you just starting out? I would need more information on what you are currently doing to properly assess you. There is a certain way to train your body in and out of, so if you are just now starting it will be important to work on proper form and technique, don't start pushing heavy weight untill you have gained the proper strength endurance. Hope this helps, please ask any questions you may have!

P.s. I'm a certified personal trainer through the national academy of sports and medicine, and specialize in corrective exercise and performance enhancement.

[Demon Knight]

Originally Posted by jarjohnson

Daily reccommendations call for 1.2g of protein for every lean pound of body mass.

If you are trying to put size on it will be important to eat 4-6meals a day with equal calorie portions. This will help speed your metabolism. I would reccommend posting what you are currently eating and work off that, instead of choosing someone elses meal program. What works for one doesn't mean it will work for you. You must learn how your body works, so i would slowly start introducing more calories in your diet so you don't put on too much body fat. As far as a resistance training program are you just starting out? I would need more information on what you are currently doing to properly assess you. There is a certain way to train your body in and out of, so if you are just now starting it will be important to work on proper form and technique, don't start pushing heavy weight untill you have gained the proper strength endurance. Hope this helps, please ask any questions you may have!

P.s. I'm a certified personal trainer through the national academy of sports and medicine, and specialize in corrective exercise and performance enhancement.

Sorry dude, I'm going to pick on you because you say you are a certified trainer.

As a certified trainer, I'm sure you are basing your recommendations on science, specifically sports science. So, please post any scientific studies which show:
a)Daily recommendations call for 1.2g of protein for every lean pound of body mass
b)Eating 4-6 meals a day speeds up metabolism

I know these fall within the realms of general nutritional advice, I have however found no scientific evidence to support either.

[SpargelJanusz]

If you are natural (and of normal weight), the idea of having to eat 300 - 400 gr. of protein is rubbish. There is no scientific evidence that these huge masses are beneficial at all.

With 0.75 gr. / pound bodyweight, you are without if and when on the safe side.

[Chudy]

Any reason you're doing 8-15x reps over less reps higher weight?

I've been doing ramping 5s for most of my exercises and I've found faster strength gains that way than doing 8-12x

[stateofmind25]

Originally Posted by HawaiianPride.

+ Green Tea through a straw.

lol....what??!

Originally Posted by HawaiianPride.

Protein is more for maintaining the muscle mass you already have. To increase your muscle mass would be due to an increase in and calories, carbs, and proper training. 300 to 400grams of protein for a massive bulk diet would do fine.

Really? I thought protein was the main macronutrient to build muscle alongside a surplus of calories?

[HawaiianPride.]

Your right, not only does it maintain but it does play a role in building up muscle and replacing tissue. But an increase in protein in a bulk won't necessarily put on the pounds as easily as an increase in calories and fats.

[brucep44]

I understand 300 to 400 gms of protein a day. I usually consume protein shakes at 70gm per. Is this too much for my body to assimilate at once? It is hard for me to get enough protein is smaller feedings

[pixil]

Originally Posted by brucep44

I understand 300 to 400 gms of protein a day. I usually consume protein shakes at 70gm per. Is this too much for my body to assimilate at once? It is hard for me to get enough protein is smaller feedings

I could be wrong but I think the average human body can only consume 35 grams of protein per meal.

Once again I could be wrong.

[Demon Knight]

Originally Posted by jprc10

Really? I thought protein was the main macronutrient to build muscle alongside a surplus of calories?

Protein is required to build any cellular tissue, not just muscle.

Just because you eat loads of protein does not mean you will get more muscular. There are arguments for how much protein is a good limit, but scientifically speaking, 1.4-1.8g/kg of bw is a good range, intakes over 1.8g/kg have not been noted to provide any further benefit.

Next time someone tells you protein is what muscle is made of and you should be gobbling it down by the lb, just let him know that muscle is approximately 75% water and 25% protein, so perhaps his consuming efforts are best spent on downing bottle after bottle of mineral water

[RAGEN2008]

Uh I'd say more than enough is better than not enough protein. It's better to be on the high side than to not have enough for the day.

thanks for the answers, so I would be better off increasing fats and carbs to gain more mass instead of just protein?

[Demon Knight]

Originally Posted by RAGEN2008

Uh I'd say more than enough is better than not enough protein. It's better to be on the high side than to not have enough for the day.

If you were to set yourself an unlimited calorie limit, no problem.

However, most of us set a certain calorie limit and if you wish to increase protein intake, carbs and/or fat have to go down. Carbs are your main source of energy and fat is an important macronutrient for general health/hormone levels.

The result is that you may end up shooting yourself in the foot; you feel sluggish due to an inadequate carbohydrate intake, hence your performance suffers resulting in poor gains (doesn't matter how much protein you are taking,if you don't have the energy to push more and more weight, you are not gaining muscle, period) as well as possibly lowering your hormone levels and ultimately inhibiting (or possibly even damaging) your muscle gains.

This isn't to say that 1g/lb, the golden standard of protein in bodybuilding, is a "waste" as such, just be wary it's not the only thing (or even the main thing dare I say) that you should be worrying about in your diet. Calories are far more important as far as muscle gain is concerned (i.e. you could take in 2g/lb of protein but if you're calorie intake is 1500kcal and your expenditure 3000kcal don't expect to gain much....).

Jprc, as long as your protein intake is adequate (1.4-1.8g/kg scientifically or 1g/lb as the bodybuilder standard) and your fats at a healthy level (between 15-30% of total calorie intake), most of your intake should be made of carbs.

[indirocz28]

Originally Posted by HawaiianPride.

Your right, not only does it maintain but it does play a role in building up muscle and replacing tissue. But an increase in protein in a bulk won't necessarily put on the pounds as easily as an increase in calories and fats.

very true-

calories and fats put on weight fairly quickly- i gained 20lbs since feb.. granted its not exactly what I want but at least now i have put on some more weight..