superwhey diet plan

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MAXS SuperWhey Muscle Building Diet

Introduction

This diet program is designed to show you how you can build an impressivemuscular body with a well planned diet program and MAXS SuperWhey protein.

This diet is suitable for all levels of trainers and different body types. We will

explain the types of foods you should eat to help you make solid weight and

muscle gains, and recommend the right way to use MAXS SuperWhey to

accelerate your results. Well also help you understand some of the science

behind nutrition to help you plan your food intake better. Well tell you what

foods to avoid, as well as which super foods you should be eating plenty of.

Weight training is a big part adding muscular body weight. This program is

designed to be used by trainers who are following a serious weight training

program.

You will find a useful food table that will really help with your meal planning. It

lists nutritional information for many common foods. We also give you advice on

how to set up a training diary that will help you track your progress to maximise

your gains.

If you are serious about gaining weight and building muscle, and you follow this

diet program properly, we guarantee you will achieve results!

How to use this e-book.If you are new to weight training and bodybuilding nutrition, we recommend you

read through this booklet to help you understand the principals of building

muscle. Keep this booklet for reference.

Key Factors for Building Muscle

The key to building muscular body weight quickly relies on 3 key factors:

1. Nutrition

Bodybuilders and sports nutritionists agree that nutrition is the most important

aspect of gaining muscular weight. Some even estimate nutrition is 80% of the

equation, with training and rest or recovery making up the other 20%! We like to

think its a little more balanced than this, maybe 60% nutrition, 20% training and

20% rest and recovery. But even at these more modest figures, you can still see

that nutrition is by far the most important factor to building muscular size and

strength. Thats why you must get your nutrition right if you want to make

decent gains in muscle mass.

The key factor in building muscle is to ensure you are providing adequate

nutrients to help your body recover and grow. You must provide protein,

carbohydrates and essential fats in the correct proportions and at the right timeseach and every day. If you are playing sport, weight training, or are active in


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other ways, this will burn a lot of kilojoules so you must factor this into your

nutrition plan. Supplements like MAXS SuperWhey are a convenient and

efficient way to ensure you are getting the right nutrients you need to build

maximum muscle.

1. TrainingIf you just eat a lot of food to gain weight without doing the right kind of

exercise, you will tend to just put on fat, rather than build a strong muscular

body. Training the right way is therefore very important to building the body you

want. You may be playing lots of sport, or be very active physically, which is

great for keeping you fit and healthy, but generally wont help you gain

significant muscular bodyweight. Assuming you get your nutrition right, the very

best way to pack on slabs of muscular weight is with a well designed weight

training program. Weight training is the best way to stimulate muscle growth

which results in healthy weight gain. You will feel better, look better and perform

better as you add muscular weight. In this booklet well introduce you to the

theory and basics of weight training and put together a program that will help

you build muscular weight.

2. Rest and Recuperation

You dont build muscle and gain weight while you are training or playing sport.

Your body will only build muscle while you are resting and especially sleeping. In

fact, training for too long, too often or too hard will often lead to muscle and

weight loss! We call this overtraining and it must be avoided at all costs if you

want to maximise muscle and weight gains. Rest and recuperation meansgetting plenty of sleep at least 8 hours per night is ideal. It is also important to

keep your sleep patterns regular, and to try to rest your body during the day

when you can. If you play a lot of sport or have a very active job, rest and sleep

are even more important.

Nutrition for Muscle Gains

Your body is a very complex machine and depends on a myriad of biochemical

processes for healthy functioning. You need fuel everyday to help maintain good

health and function, which you get in the form of the food you eat and the liquids

you drink.

Scientists measure the energy value of foods in calories or kilojoules and most

foods have a certain energy value. In Australia all food labelling is expressed in

kilojoules (1 calorie = 4.2 kilojoules) so we will talk about energy values of foods

in this booklet in terms of kilojoules. Your body uses energy every day to

function. Even if you are just sitting around watching TV, your body is burning up

kilojoules. The more active you are, the more you burn up. If you consistently eat

fewer kilojoules than your body burns up, you will lose weight. If you consistently

eat more kilojoules than your body burns, you will gain weight. However, the

composition of the food you eat also has a bearing on losing or gaining weight.


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Food comprises of what we call Macronutrients (which include protein,

carbohydrates and fats) and Micronutrients (which include vitamins, minerals

and other trace nutrients). Gaining muscular weight relies on getting adequate

amounts of macro and micro nutrients daily. Lets look at some of these

nutrients in a little more detail.

Protein

Protein is the most important nutritional element you need to build and maintain

maximum muscle mass. Without enough quality protein in your diet every day,

your muscles will be unable to recover and grow!

Your muscles, skin, hair, organs, blood, enzymes, and even your bones are made

up mainly of protein it is the structural base of your entire body. Protein

consists of complex chains of compounds called amino acids. There are 19

amino acids that human proteins are made from. The proportion and order of

how these amino acids are joined together determines the differentcharacteristics of particular proteins. For example, muscle proteins have higher

proportions of the Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-

Valine) than do the proteins found in hair or nails. If you look at the nutritional

label of protein supplements like MAXs, you will usually see a list of these amino

acids and the quantities of each one in a serving of the product.

Of the 19 amino acids required to make human protein, 8 are known as

essential amino acids. Essential amino acids cannot be made by your body

must be obtained from your diet every day. The other 11 are known as non

essential amino acids, which means that under the right condition your body canactually make them. Its important to realise that hard training bodybuilders

need more protein than your average man in the street, which means both

essential and non-essential amino acids.

Hard weight training actually damages or breaks down muscle structure. Your

bodys response to this muscle overload is to repair and rebuild the muscle but

making it bigger and stronger to cope with the added stress. To build this new

muscle, your body needs substantially more protein than the average diet can

provide.

To ensure you have enough protein to build muscle and gain weight, you mustconsume enough protein than your body needs to for normal metabolism and

building new muscle every day. This is called being in positive nitrogen

balance. If you dont get enough protein you wont build muscle.

To build size , we recommend you aim to consume at least 3 grams of quality

protein per kilogram of body weight. For example, if you weigh about 75 kg your

need to be getting at least 75 x 3 = 225 grams of protein every day. Getting this

amount of protein requires careful nutritional planning. While foods like meats,

eggs and chicken are excellent sources of protein, eating the required amount

can actually be a bit of a challenge. For example, one chicken breast contains

about 40 grams of protein, so you would need to eat at least 5 6 chicken


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are said to have a high GI while slower Digesting and absorbing carbohydrates

have a relatively lower GI. GI is normally measured from 0 100, with lower GI

foods scoring less than 50, and higher GI foods greater than 50. The pure sugar

glucose is set as the benchmark of 100 because it is very fast absorbing.

In general, carbohydrate foods with a lower GI are better for you. Why? Becausefaster GI foods tend to be converted to fat more easily than lower GI foods. So

when you are choosing carbohydrate foods for your eating plan, its better to

choose lower GI foods if you have a choice. There are a few exceptions to this

that we will cover later. Some examples of carbohydrate GIs are:

Poor Carbohydrate Choice GI Good Carbohydrate Choice GI

White Bread 70 Soy & Linseed Bread 48

Corn Flakes 77 Natural Muesli 46

White Jasmine Rice 98 Pasta 38

Mashed Potato 91 Sweet Potato 44

Banana 58 Apple 38

Cola Soft Drink 63 Milk 38

Table Sugar 70 Broccoli 0

You can see from the table above that by simply making the right choices youcan eat more lower GI foods which will provide much more energy for muscle

growth while keeping your body fat lower. For example, choosing pasta rather

than white rice or choosing wholegrain bread over white bread, can make a big

difference to your muscle and weight gain. A quick warning - many food labels

now display GI values. Some labels simply say low GI. Be a bit wary of low GI

claims as many companies just use GI as a marketing gimmick. For example,

chocolate is low GI but contains significant levels of fat and sugar. Many fruit

juices are labelled as low GI but contain lots of sugar. These types of foods are

still highly refined so consume sparingly.

In summary, when choosing carbohydrate foods for your diet, always go for theleast processed and unrefined carbs. Eat plenty of fresh fruit and vegetables,

and choose wholegrain cereals and breads. Pasta is generally better than rice,

and keep sugary foods and drinks to a minimum. Refer to the Nutrition Tables in

the back of this booklet and try to choose lower GI carbs (less than 50). If you do

eat a high GI food, have a smaller portion size and perhaps combine it with a

lower GI food. For example, rather than eat a big plate of white rice, cut back

the serving size and combine it with more lean meat and vegetables.


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High GI Carbs for Energy and Recovery.

While we recommend that you eat lower GI unrefined carbs most of the time,

there are a couple of exceptions to this advice. Both during and after strenuous

sport or training, fast digesting and absorbing carbs can be very valuable.

During Training or Sport

Your body stores carbohydrates for energy in a compound called Glycogen.

Glycogen is mostly stored in your muscles and liver. You body has enough stored

glycogen to provide optimal energy levels for about an hour of hard exercise. If

you continue to exercise hard for longer than this, your body starts to run out of

energy and your performance will fall away. One way of delaying exercise

induced fatigue is to consume high GI carbs while you are exercising. During

exercise, high GI carbs arent stored, they are used for energy by working

muscles.

A good way of getting carbs while you exercise is with sports drinks. There are

many sports drinks on the market, both ready-made and in powdered form that

you simply mix with water. These drinks contain high GI sugars and will help top

up your energy reserves to help maintain your output. Studies show that the

optimum sugar levels for these drinks is about 6 8%. If the sugar level is much

higher, as is the case with most soft drinks and fruit juices, it will slow down the

absorption significantly and much of the benefit is lost. So during exercise, only

use water or a good quality sports drink and follow the directions.

We will discuss your workouts a bit later but you shouldnt be training for longer

than about 1 hour in the gym for each workout if you are training at the rightintensity. So if you are training for less than an hour, you only really need drink

water. However if you are playing sport for perhaps 1 2 hours or more at a

reasonably high intensity, a sports drink is an excellent way of maintaining your

energy levels as well as keeping you hydrated.

After Training or Sport

What you eat and drink immediately after a hard workout or sport can have a

huge impact on the ability of your body to recover and grow muscle mass. When

you exercise at a high intensity, the physiology of your muscles shifts into high

gear. Your muscles burn energy to produce work at a heightened rate, andremain in this stimulated state an hour or so after you finish exercising. While in

this state your muscles are hyper-sensitive to nutrient absorption. They can

absorb nutrients 4 6 times faster than at all other times during your day. This

hyper-sensitive window gives all trainers a fantastic opportunity to really push

their system anabolic. How can you make to most of this? The absolute best way

is to have a high protein and high GI carb shake as soon as possible after hard

training - within 30 minutes is ideal. Shakes are better than solid food because

they are absorbed faster and the nutrients get into your muscles quicker. Well

cover this in a bit more detail later in this booklet.


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How much Carbohydrate do you need?

For building maximum muscle mass we recommend consuming about 6 8

grams of carbohydrates per kg of bodyweight per day. In our previous example

of a 75 kg trainer, this would equate to 450 600 grams (6 x 75kg = 450 gram, 8

x 75 = 600 grams) of carbs per day, which again is a lot of food. To put that intoperspective, one slice of wholemeal bread contains about 15 grams of carbs, so

600 grams = 40 slices. One cooked cup of pasta contains about 40 grams of

carbs, so 600 grams = 15 cooked cups of pasta! Once again, we recommend

getting your carbohydrates from a variety of healthy foods and supplements,

spread out across your day.

Carbohydrate foods to eat MORE of Carbohydrate foods to Eat LESS ofOats

Unprocessed cereals

Wholegrain & wholemeal bread, rolls, pitas, etc.Brown rice

Pasta

Vegetables including

Sweet potato

Pumpkin

Corn

Peas

Seasonal fruits

Egg Noodles (with a stir fry)

Natural yogurt

Raw NutsMilk (in moderation with protein shakes)

Fresh fruit juice (in moderation)

Sports drinks (during training or sport)

Diet soft drinks (in moderation)

Sugar

Sweets & lollies

Chocolate & snack barsWhite flour products

White bread, bread rolls, white pita bread, etc.

Potato chips, crisps, corn chips, etc.

Mashed Potato

French fries

Cakes

Biscuits

2 minute noodles

Highly processed & sugary breakfast cereals

Sugary soft drinks

Carbohydrates have a very similar energy value to protein. Each gram of

carbohydrate is equivalent to approximately 17 kilojoules of energy.

Fats

Fats are a very important nutrient and must be included at the right proportion in

your diet to achieve maximum weight and muscle gains. However likecarbohydrates, there are good fats and bad fats. Fats are far more energy dense

than either protein or carbs. Each gram of fat contains about 38 kilojoules, which

is more than twice the level of protein or carbs (which each contain about 17 kjs

per gram). Because of this, we advise moderation of fat intake, with an

emphasis on the healthy or good fats while minimizing the bad fats.

In Australia, health guidelines recommend that fat should contribute no more

than about 30% of total kilojoule intake. On a mass gain diet we recommend that

this figure should be even lower. Because of the effect that saturated fat has on

blood cholesterol, the intake of saturated fat should be even more limited. Werecommend less than 10% of dietary kilojoules come from saturated fats.


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Fats have several roles in the diet. The two main groups of nutrients that fats

offer are the fat soluble vitamins and the essential fatty acids. Fats are

found in both plant and animal foods and make foods easier to chew and

swallow. The fat soluble vitamins A, D, E and K are found in the fatty parts of

food and so diets very low in fats can be low in these vitamins.

There are three main classes of fats: saturated, monounsaturated and

polyunsaturated. These terms refer to the chemical structure of the fats.

Bad Fats

Whilst it is essential to consume fats, a high saturated fat diet can increase your

risk of health disorders such as heart disease, some cancers and other many

other chronic problems. Saturated fats are found in animal foods, such as meat,

butter and cheese, and plant foods such as coconut and palm oil.

Another class of bad fats are known as Trans fatty acids or trans fats. They areunsaturated fats that have undergone a chemical process called hydrogenation

to turn them into a type of saturated fat. They are found in packaged foods such

as pastries, biscuits, crackers and baked goods. High intakes of saturated fats

and trans fatty acids are associated with an increased risk of many diseases

including heart disease and cancer. As we mentioned previously, as little dietary

fat as possible should come from these types of fats (no more than 20% of your

total daily intake of fats).

Good Fats

Another class of fats called Polyunsaturated Fats are found in the oils of plantssuch as safflower, sesame, sunflower and corn and may help to lower cholesterol

and decrease blood clotting, thus reducing the risk of heart disease. However,

polyunsaturated oils can change to less desirable forms under certain conditions.

For example exposure to air or high temperatures in cooking and food

processing can change them to unhealthy trans fatty acids, so more care must

be taken with their storage and use.

Oils from some plants including canola, olives, macadamias, peanuts and

avocados contain high levels of Monounsaturated fats. These fats are generally

recognised as the best fats to promote good health and have many beneficial

properties. They have been shown to help to lower cholesterol and decrease

blood clotting. They are also more stable in cooking compared to

polyunsaturated fats, and on exposure to air, and therefore are less likely to form

trans fatty acids.

Omega 3 and omega 6 fatty acids are known collectively as Essential Fatty Acids

(EFAs) because your body cannot make them and so they must come from your

diet. Fish and flax seed are good sources of these EFAs, along with a number of

other seeds and nuts. EFAs are very important to your body's metabolism and

development. They play a role an important role in reducing inflammation, which

can in recovery after hard training and also help protect against cancers,arthritis, heart disease and diseases of the immune system.


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Essential fatty acids are involved in energy production, the transfer of oxygen

from the air to the bloodstream, and the manufacture of haemoglobin (transports

oxygen to our muscles). They are also involved in growth, cell division and nerve

function. Essential fatty acids are found in high concentrations in the brain and

are essential for normal nerve impulse transmission and brain function. They are

essential to help you maximize size and strength gains.

We recommend you aim to get around 1 gram of fat per kg of bodyweight per

day when you are training to gain weight and build muscle. So in our previous

example, a 75kg trainer should be aiming to get around 75 grams of fat per day.

We also recommend that no more than 20% of this is saturated fat, which means

no more than 15 grams for our 75kg trainer. You can control the fat intake in

your diet by:

Using reduced fat dairy products

Trimming visible fat from meats

Removing the skin from chicken

Adding less fats and oils to your cooking and using spray on cooking oils

Using less processed meats - e.g. sausages, ham and salami

Remove some yolks from eggs when making your omelettes

Reduce intake of biscuits, cakes and pastry products

Reduce intake of fast foods and takeaway foods

Rating Common Fats and Oils

Oil Saturated

%

Polyunsatura

ted

%

Monounsatura

ted

%

Rating

Almond 10 20 70 Very Good

Hazelnut 7 12 81 Very Good

Olive 15 12 73 Very Good

Canola 15 20 65 Good

Linseed 10 69 21 Good

Peanut 13 32 55 Good

Safflower 10 75 15 Good

Soya bean 15 60 25 Good

Sunflower 14 52 34 Good

Walnut 13 64 23 Good

Cod liver oil 20 35 45 Good

Butter 54 21 3 Average


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Palm 50 10 40 Poor

Coconut 91 2 7 Poor

Refer to the nutrition Tables for the fat content of common foods.

Many foods contain hidden fats. The food may look quite healthy but too muchfat is added during processing or cooking which is not apparent from simply

looking at or tasting the food. Foods like cakes, biscuits, sauces, pastries, and

most take away foods are often loaded with fats, often the types of fats we want

to avoid. The only real way to tell is to read the labels on the foods you buy and

decide based on the nutritional value of that food (more on food labels shortly).

Micronutrients

Another very important category of nutrients that are essential for muscle

growth and weight gain are the micronutrients the myriad of vitamins, mineralsand other nutrients that your body gets form the food you eat. To get a full

complement of these nutrients, the first thing you must do is get a wide variety

of healthy foods in your diet. Fresh lean meats, dairy, eggs, fish, fruit, vegetables

and whole grains as we have already recommended, will go a long way to

providing all the micronutrients you will need. They key here is variety. Dont just

eat the same foods, day in day out. Choose different protein sources (chicken,

meat, dairy), and variety of seasonal fruits, plenty of different seasonal

vegetables, and eat a variety of cereal and grain foods. All of these different

foods not only contain the vitamins and minerals you need, they also contain a

variety of other health giving compounds that you just wont find in asupplement or vitamin pill.

Hard training however does place higher nutritional needs on your body than

less active people. We do recommend hard trainers consider using a good

quality vitamin mineral supplement to ensure their vitamin mineral intake is

optimal. Ask your local health food store or pharmacy to recommend a good

broad spectrum product. But dont rely on a vitamin pill for getting all your

micronutrients. There is no substitute for a good diet containing a variety of

healthy food choices.

Food Labels

In Australia all packaged and processed foods are required by law to display a

nutritional label that gives a breakdown of the main nutritional components. Pick

up any product on a supermarket shelf and you should see a nutritional panel

that looks something like the table below. If the packaging doesnt display a

nutritional panel be wary. The table usually gives you the nutritional information

per serving of the food, and per 100 grams of the food.

The first thing to check is the servings per pack. In the table below this is 1. In

many cases this can be more than one. For example, if you buy a packet of

biscuits, the serving size may be four biscuits and give the nutritional


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information per serve (four biscuits). So make sure you understand the serving

size listed on the pack. Now look at the Energy levels per serving size and per

100g. The energy per 100g shouldnt be more than about 1600kj. If it is, you will

probably find that the product has a fairly high fat level and so should be avoided

or consumed in moderation. Next check the carbs and protein levels. These will

vary widely, depending on the type of food, but you can use these to theestimate your overall intake of protein and carbs.

Finally check the fat content. If the fat level per 100g is greater than 20g, be

cautious and consume sparingly. If the saturated fats exceed about 4 5g per

100g, once again, be cautious and consume sparingly. Below is an example of

nutritional panel you may find on a protein powder supplement to illustrate the

basic layout.

Nutritional Information

Servings per pack 1 Serving Size 30grams

Per Serve 30g Per 100g

Energy 460kJ 1540kJ

Protein 26.1g 87.1g

Fat - Total 0.3g 1.2g

Fat - Saturated 0.2g 0.7g

Carbohydrates - Total 0.3g 0.9gCarbohydrates -

Sugars

0.2g 0.8 g

Sodium 120mg 400mg

Ingredients List

The next thing to look at is the Ingredients listing. If the ingredients contain lots

of chemical names that you dont understand, and lots of food additive numbers,warning bells should start ringing. Its ok to have a few ingredients like this but

some products look positively scary. Now the Ingredients are supposed to list

the items in order of amount, highest to lowest. That means that the ingredient

which is first on the list will be in the highest amount, and the ingredient last on

the list should be in the lowest. This is a good way to get an idea of the relative

goodness of a product. For example, if you see fats or oils listed in the first few

ingredients of a product, then you may want to check the nutritional panel for

the fat level per 100g to see if it doesnt contain too much fat. Certain nutrients

like vitamins or amino acids are only needed in relatively small amounts so they

will almost always be listed towards to end of the ingredients


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Make it a habit to check the ingredients listing on the foods you buy and you will

soon develop a good appreciation of the relative breakdown of the foods your

regularly eat.

Designing a muscle building diet

We have already talked about the protein, carbs, fats and micronutrients you

need to build optimum muscle quickly, so lets now pull it all together into a

basic mass building meal plan. Below are some important points you must follow

when training for maximum muscle and weight gains:

Set a daily kilojoule target

For anyone who is serious about building muscle, having a basic understanding

of how to interpret the kilojoule value of foods is worthwhile. So lets just spend a

moment to explain.

Almost everyone has a different daily kilojoule requirement, which is determined

by many factors such as age, sex, body type, health status and level of physical

activity. The kilojoules you need every day to function can really be looked at on

two levels:

Basal Metabolic Rate (BMR) this is the energy your body needs just to stay

alive, the energy you burn up even when you sleep or are at rest.

Active Metabolic Rate this is the extra energy your burn up from the activity

you do throughout your day such as walking, working, training, sport, etc.

Add these two amounts together and youll get the total number of kilojoules

your body will burn up in a day. Now the theory goes if you want to build

significant muscle and gain weight, you must consistently take in more kilojoules

that you burn up. If you dont, youll lose weight. In practice this means that if

your daily kilojoule requirement is about 10,000 and you consume about 9,000,

you wont build muscle. If you consistently consume say, 12,000kj of the right

balance of nutrients each day and train correctly you will build muscle.

How do you know what your daily kj requirement is? Quite simply, its the intake

of kj you have where you dont lose or gain weight. Now you can work this out for

yourself by recording your detailed kj consumption and monitoring your weightbut this can be a little complicated. A better way is to give you some rule of

thumb numbers to use as a starting point then fine tune from there.

In general, if you are reasonably active (you weight train, play sport, have a

manual job, etc.) your daily kj requirement to stay at a stable weight will

probably be somewhere between about 10,000 and 13,000 kj per day (about

2400 3100 calories). If you are reasonably inactive during the day (you sit at a

desk) you may require a little less than this. To gain weight and build muscle

rapidly, you should aim to increase your kilojoules by at least 30% above this

level. This will ensure you are getting enough muscle building nutrients and fuel

to support maximum gains.


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What does that mean in real numbers? You need to be aiming to consume

between 13,000 17,000 kj per day to gain muscle and build mass (about 3000

4000 calories). The more active you are, the more kilojoules you need.

To help you monitor how you are tracking we suggest you keep a food diary

which we talk about shortly. You dont need to count kilojoules forever, butkeeping track of your kilojoule intake for a few weeks will give you a good

understanding if you are actually eating enough food to reach your goals.

We have included detailed food tables at the back of this book which gives you

some key information about many common foods. Use them to help track the

nutritional values of your food.

Eat your daily food requirement in 6 8 meals spread

over your day.

Eating 6 8 slightly smaller meals each day is perhaps the biggest change youcan make from a normal eating pattern to a bodybuilding eating pattern. We

recommend slightly smaller meals as its important not to overload your system

at each meal. Each meal should satisfy you without making you feel really full.

You will be eating about every 1 - 2 hours so you want to make sure your last

meal has had an opportunity to be digested and absorbed properly.

We define a meal as normal food, such as meat and vegetables or a sandwich.

But a meal can also include a protein shake or protein bar, as you will see in our

suggested Meal Plan. Up to 2 3 meals each day could consist of some type of

protein supplement such as a shake or bar. The key here is ensuring you aregetting a good serve of muscle building nutrients.

What are the benefits of eating 6 8 meals per day?

To gain muscle quickly you usually need to increase your food intake quite

a bit. Eating 6 8 times a day simply means you can eat more.

Eating smaller meals more often allows your body to more easily digest,

absorb and utilise the nutrients in each meal. Eating a large meal

overloads your system, putting strain on you digestive system, your

insulin metabolism, and many other metabolic process. You may eat a lotof food but you often waste a lot of the value because you cant digest and

absorb it all.

Eating more often pushes your metabolism into high gear. You will have

more energy for training, recover faster and feel better all day long. Your

system will tend to build more muscle and stay leaner. On the other hand,

eating 2 or 3 large meals each day tends to slow your metabolism, push

up your insulin levels and promote more fat storage and less muscle

growth.


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Keep a food diary.

By writing down everything you plan to eat and drink each day, its a lot easier to

see if you are eating enough to gain weight and build muscle.To use a food

diary properly, write down what you plan to eat in advance, prepare each meal in

advance, then check off each item to ensure you are following your plan. Alsorecord any extra food or drinks you consume and also highlight food you havent

eaten. Review your diary every day to make sure you are sticking to your plan.

Alternatively you can just get a normal ruled exercise book. Devote 1 page to

each day. Simply record everything you eat and drink each day. Use the

Nutrition Tables of this book to record the kilojoules for each meal to help you

ensure you reach your daily kilojoule, protein, carbs and fat targets.

Recording this information can be really useful as it will give you a great

understanding of your nutritional intake and help you stay on track. It will also

give you a good idea if you actually eating enough food to build muscle.

We do recommend that you record your complete food and drink intake and

dont leave anything out. Remember, this is your own personal record so be

accurate. Try to keep your diary with you and fill it in as you go rather than

recording your food intake later. In the comments area you may also record

other information such as your weight, how your body is feeling, and a brief

description of the training or sport you completed during the day.

To evaluate your progress, check your nutrient intakes (protein, carbs & fat) if

you have recorded them or simply compare the quantities and general food

composition in your diary to the suggested diets in this book. If your programlooks similar and you are gaining weight, you are on track. If you are not gaining

muscle, increase your food intake gradually until you start to see the scales

moving up. When you get to this point you will have a good record of the types

and quantities of food you need to gain weight and build muscle. In our

experience, writing down your food intake is a great way to keep you focussed

on sticking to your nutrition plan. Many top trainers keep a detailed food and

training diary to record and monitor their progress.

Eat protein at each meal.

In each one of your 6 8 meals you must ensure you are eating enough protein

to support constant muscle growth. In our example of a 75kg trainer, you will be

aiming for 225grams of protein each day, spread over 6 - 8 meals. That means

you need to be averaging more than 28 grams of protein per meal in 8 meals, or

more than 38 grams of protein per meal over 6 meals. There is some room for

variation here. For example, if one planned meal only contains about 20 grams

of protein, make sure you get a bit of extra protein in your next meal. However,

if you have a larger protein serve in one or two meals per day, dont worry too

much on reducing your protein levels in subsequent meals. When you are aiming

to build muscle, its better to be on the safe of having a bit more than not

enough.


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Eat 6 8 grams of good quality carbs per kg of

bodyweight each day.

Like your protein intake, aim to get a serving of carbs at each meal to support

maximum muscle growth. Plan you carbohydrates to compliment your protein

intake. For example, pasta (carbs) with a meat Bolognese sauce (protein), tuna(protein) and brown rice (carbs), or a chicken (protein) and salad sandwich on

wholegrain bread (carbs). When having you Maxs protein shake, always mix it

with milk for the extra protein and carbs that milk provides. A couple of pieces of

fruit with your protein shake is a good idea for the extra carbs and nutrients that

fruit offers.

Always ensure you have a protein/carb shake

immediately after training.

During strenuous training or exercise, the physiology of your working muscles

shifts into a heightened state to cope with the stresses and outputs required.

Athletes refer to this as warming up the muscle. In this heightened state, blood

flow and cell transport mechanisms dramatically increase the move fuels and

nutrients into your muscle cells, and metabolites and waste chemical out. After

exercise ceases, your muscles stay in the heightened state for about 1 2 hours

before they cool down, and then nutrient transport returns to normal levels. All

trainers can take advantage of this window of opportunity by ingesting a fast

acting protein and carbohydrate meal as soon as possible after exercise. Your

muscles will absorb nutrients up to 6 times normal levels in this period

immediately after exercise, which will dramatically improve muscle recovery and

muscle growth. So make sure you have your MAXS protein shake as soon as

possible after you finish training. This is one time where you really need a decent

serve. Mix a couple of heaped scoops of protein in about 500ml of milk for

maximum recovery and muscle growth.

Always ensure you have a good protein meal before

going to bed.

Did you know that your muscles dont build up while you train; they only build up

while you rest. And in fact, one of your prime growth periods is while you sleep.

So while you sleep, make sure you are providing plenty of muscle buildingnutrients by having a substantial protein and carb meal before you go to bed. A

simple MAXS protein shake will work a treat but you can mix it up with foods like

an omelette and wholemeal toast, tuna and rice or yogurt and fruit.

Never let yourself get hungry

Hunger is your body telling you it is going catabolic! In other words, if you start

feeling hungry, your body is running out of muscle building nutrients and your

muscle are shrinking not growing! If you want to pack on muscle dont let this

happen. The best way to do this is to stick to your eating plan. If you are still

getting hungry, you havent planned to eat enough, so increase your servingsizes. There will be some times when you may get caught out, when you come to


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a scheduled meal time and you dont have your meal prepared. This is where

you need a backup plan. MAXS Protein Bars, Protein Cookies, a Shake & Take,

tins of tuna, a container of mixed nuts, these are all lifesavers if you are a hard

training bodybuilder. Keep a stash of these foods handy at home, work, in the

car or in your bag so you never get caught out.

Drink at least 2 3 litres of water per day

As you increase your food intake, your body will naturally need a greater fluid

intake to help digest and process the extra nutrients. Water is used by your body

to flush away toxins and by-products that build up during exercise. Hard training

also increases respiration rates (you breathe more) and sweating which means

you lose more fluid. All of these factors contribute to an increased need for

water. Like eating, schedule in your water intake, dont wait until you feel thirsty.

I cant eat that much food!

Another common issue many trainers face, particularly , is that they find it

difficult to eat as much food as they need . If this is your problem, you need to be

patient. Begin by eating 6 8 meals per day, no matter how small each meal is.

This is your key to gaining weight. You must discipline yourself to eating every

few hours. Gradually increase your serving sizes. You will soon get used to the

extra food as your metabolism speeds up and becomes more efficient.

Prepare your days meals in advance

If you work or are a student, you will need to do a bit of planning and preparation

to ensure you can fit your meal plan into your daily schedule. Most wellorganised bodybuilders will plan out their weekly meals in advance and buy theirfood in bulk accordingly. Many trainers get up an hour earlier each day orprepare their food in the evening for the next day. Doing this not only ensuresyou get your nutrition down pat, but it is usually much more cost effective thanbuying lunches and snacks from shops or canteens.

For example, marinated chicken breast for 2 or 3 meals can be cooked in asandwich press, brown rice in the rice cooker and vegetables in the microwave.Each meal can then be stored in a compact plastic container and refrigerated. Asmall soft insulated bag or plastic esky and a few freezer bricks are all you needto keep you meals fresh and ready to go. You can either eat them cold of

microwave them if you have the opportunity. Other foods you can pack includefruit, nuts, low fat yogurts, tins of tuna and protein bars. Of course having a fewserves of protein powder and shaker, plus a bottle of water or some milk is alsoessential. As we mentioned before, you need to be eating a nutritious meal everyfew hours so make sure you plan your food intake every day.

Train Hard and Never Give up

If you find that you are at a sticking point with your training, try something

different often personal trainers will give you a first session free and if you cant

afford one get a buddy who has the same goals as yourself and is the same


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bodyweight and strength and discipline levels and try working out together so

you can reap the rewards.


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Sample 5 Day Eating Plan


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Mea DAY 1(Traini

ng

Day)

DAY 2(Trai

ning

Day)

DAY 3(Res

t

Day)

DAY 4(Trai

ning

Day)

DAY 5(Trai

ning

Day)

1

Bowl ofporridge withmilk or water

6 egg white& 2 yolk &cheeseomelette

2 pieceswholemealtoast

Coffee or tea

MAXSProteinShake

4 pieceswholemealtoast withnaturalpeanutbutter

2 tubsyogurt

Coffee ortea

MAXSProteinShake

Bowlnaturalmuesli

2 piecesFruit

Coffee ortea

Bowl ofporridgewith milk orwater

6 egg white& 2 yolk &cheeseomelette

2 pieceswholemealtoast

Coffee ortea

MAXSProteinShake

2 pieceswholemealtoast withnaturalpeanutbutter

2 tubsyogurt

Coffee ortea

2 Mid

MAXS

ProteinShake

2 pieces fruit

MAXS

ProteinShake

2 piecesfruit

MAXS

ProteinShake

2 piecesfruit

MAXS

ProteinShake

2 piecesfruit

MAXS

ProteinShake

2 piecesfruit

3 Lunch

Tuna, rice &salad

80g Almonds

2 piece fruit

1 tub yogurt

1 2Grilledchickenbreasts

Steamedvegetables

Sweetpotato

Cake

Meat &vegetablecasserole

2 piecesfruit

1 tubyogurt

2 3chicken &saladSandwiches

2 piecesfruit

1 tubyogurt

Tuna, rice &salad

80gAlmonds

2 piecesfruit

1 tubyogurt

4 Mid

MAXSProtein Bar

MAXSProtein Bar

MAXSProtein Bar

MAXSProtein Bar

MAXSProtein Bar

5 Pre

2 Pieces ofSeasonalFruit


Non TrainingDay 2 Pieces of

SeasonalFruit



6 After MAXS

ProteinShake

MAXSProteinShake

Non TrainingDay MAXS

ProteinShake

MAXSProteinShake

MAXSProteinShake

7

300 400 glean steak

Large salador steamedvegetables

2 bakedsweetpotatoes

Spaghetti20bolognese20 (meatsauce)

Salad

Bread Roll

300ggrilled fish

Large salad

2 Bakedpotatoes

Strawberries

Meat &vegetablecasserole

Pasta orRice

Fruit saladand icecream

Grilledchickenbreast

Large salador steamedvegetables

2 bakedsweetpotatoes

8

MAXSProteinShake

1 piece fruit

MAXSProteinShake

50g mixed

nuts

MAXSProteinShake

1 piece

fruit

MAXSProteinShake

50g mixed

nuts

MAXSProteinShake

1 piece fruit


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The above plan is designed as a guide to give you an understanding of how

much food you should be eating each day. You may substitute any of the meals

listed with another meal with comparable protein, carbs, fats and kilojoules.

Below are some recipe suggestions you can try as part of your diet.

Your MAXS Protein Shakes should be mixed in milk as this will add extra protein,carbs and kilojoules to your diet. Remember to drink at least 2 3 litres of water

per day, and even more if you are training hard or the weather is hot.

Top 10 Bodybuilding Foods

Include these foods regularly in your diet if you really want to pack on Mass.Theyre in no particular order, and they are all good:

1. Chicken BreastMost self respecting bodybuilders will have eaten plenty in their time. Theyrehigh in protein and ultra-low in fat as long as you remove the skin, and have apretty mild taste that goes easily with many other foods.

Buy boneless, skinless chicken breasts. Either a good butcher or your localsupermarket often has these on special. Buy in bulk and divide up into individualportions then store in your freezer. Be sure raw chicken is pinkish in colour (notwhite-toned, which would indicate freezer burn or improper refrigeration).Defrost overnight in the refrigerator. The defrosted chicken shouldnt feel orsmell slimy.

One of the best ways to cook chicken breast is in a sandwich type grill press.Preheat the grill to the highest heat setting if your grill has adjustable heat

settings. Trim all visible fat from the breast, and season or marinate it with yourfavourite spices or sauce. Place chicken in the hot grill (it should sizzle), thenturn the heat to the lowest settingif you can adjust the setting. Cook for 46minutes until no longer pink inside (cut with a sharp knife).

A medium chicken breast (weighed raw) is about 170 grams. 840kj (200 calories)

38 g protein

0 g carbohydrate

4 g fat

0 g fibre

2. EggsUntil whey proteins came along, egg proteins were the standard by which allother proteins were measured. Egg whites have got a very balanced profile ofamino acids and make an ideal muscle building food. The egg yolk is reasonablyhigh in fat and cholesterol so we recommend removing some of the yolks whenpreparing your eggs. Yolks do however have other valuable nutrients so keepinga few is a good idea. A 6 egg-white and 2 yolk omelette can turn your breakfastinto a power meal to fuel the rest of your day.

When buying your eggs always check the use by date and open the carton tocheck for cracks or damage. Also, be sure to store the eggs in the refrigerator.

Although eggs stored out of the refrigerator wont necessarily cause illness, theyretain their nutritional goodness much longer when kept refrigerated.


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For this six-egg-white & 2 yolk omelette recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks; lift them out one byone, and discard, leaving 2 for flavour and nutrients. Another way to separatethe yolks is to crack the egg in half and tip the yolk from one half to the otherover a bowl. With a fork or whisk, whisk the eggs with salt, pepper and any ofyour favourite herbs until well combined and a few bubbles have formed on top.

You can also add a bit of tasty cheese for flavour. Spray a medium non-stickfrying pan with cooking spray. Place it over medium-high heat and add mixture.After about 15 seconds, reduce heat to medium. Check the underside by liftingthe corner with a spatula. When brown, fold the omelette onto itself and let cookfor another minute or so. Using the spatula, carefully slide it from the pan to aplate and eat it immediately. Serve with wholemeal toast.

A 6 eggwhite & 2 yolk omelette contains about: 912 kj (218 calories)

27 g protein

3 g carbohydrate 10 g fat

0 g fibre

3. OatsThis slow-burning carbohydrate makes the ideal breakfast or pre-training carbsnack. Why? Two words: sustained energy. When you train hard, stored carbswithin muscles, or muscle glycogen, become the chief fuel source. As glycogenlevels fall, so does training intensity. By contributing to stable energy levels inthe bloodstream, oats prevents a rapid drop of glycogen levels. Oats are alsohigh in very healthy fibre and other nutrients that help with circulation and heart

health.

Oats are very inexpensive. There are many brands available in your localsupermarket or health food store. Rolled oats are simply oats that have beenpartially crushed to break open the grain and allow quicker cooking. Onceopened store in a sealed air tight container to keep fresh.

To cook, add 2 cups to a saucepan and just cover with water. Cook on high untilthe mixture begins to bubble. Add more water if too dry. Cooks in 3 4 minutes.Alternatively use a microwave add 2 cups to a bowl and cover with water. Cookon high for 90seconds. Remove and stir. Add more water if required then cook onhigh for another 60 90 seconds. Drizzle with honey and add milk to taste. Foran extra protein hit, mix your favorite MAXS protein shake and pour over thetop.

2 cups of oats contain: 1230 kj (294 calories)

12 g protein

50 g carbohydrate

4 g fat

8 g fiber

4. Lean Red MeatLean cuts of red meat are loaded with complete protein and can really help packmore beef on your frame. Red meat is also a rich source of Iron and other


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essential minerals. Always purchase meat thats bright-red in colour.If it haseven the lightest tint of brown to it, it has started to spoil. Try to find meat withas little visible fat as possible. Lean minced red meat is a good alternative. Lookfor heart smart or low fat accredited cuts. Try and get to know a good localbutcher. They will tend to look after you with the best and freshest cuts whenthey get to know you.

There are many good ways of cooking your meat. Perhaps the simplest andhealthiest is grilling, once again with your sandwich press type griller. Preheat agrill to the highest heat setting. Season both sides of meat with salt, pepperand/or a spice rub or marinade. Place on grill and cook 36 minutes until cookedto your liking. Other good methods include BBQ and stir fry.

A lean 200g rump steak (raw weight) contains: 1025kj (245 calories)

40g protein

0g carbohydrate

5g fat

0g fibre

5. Tinned TunaYou just about cant beat tinned tuna for convenience these days. Most smallerand medium sized tins have a ring pull top, so all you really need is your tin anda fork. Coupled with this convenience, manufacturers are now producing anamazing array of flavored tunas that mean tuna doesnt have to be boring. Tunais an excellent source of protein and is also a great way to get your daily dose ofOmega 3s, DHA and EPA.

Most supermarkets have a big range. Tin sizes are small around 85 grams,medium around 185 grams, and large around 500 grams. For your averagebodybuilder, the 185 gram tin is an ideal size, or perhaps a couple of the smallerflavored tins. Keep an eye on the fat content and avoid tuna in oil, choose tuna inspring water as an alternative. You can eat tuna straight out of the tin orcombine it with salads, pastas or in sandwiches.

A 185g tin of tuna in spring water contains: 654kj (156 calories)

36g protein

0g carbohydrate

1.2g fat 0g fibre

6. Sweet PotatoAs weve already explained, muscle cant be built by protein alone.Carbohydrates provide energy you need to train hard and play hard. Sweetpotatoes provide that those excellent slow burning carbs without overdosingyour system with simple, fast-acting carbs. You see sweet potato is a lowGlycemic carb, meaning it releases energy over a sustained period to keep yougoing harder for longer. Theyre often used pre contest by bodybuilders lookingto fill out depleted muscles, but even if youre not getting ready for the stage,theyre an excellent part of any dieting or mass-gaining strategy.

Sweet potatoes are different to normal potatoes. They have a dark skin and


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orange flesh and are packed with nutrients. When choosing a sweet potato,make sure it has a smooth, firm skin with no bruises or blemishes. Stick withsmaller or medium-sized sweet potatoes, which tend to taste better than jumboones.

To cook, preheat oven to 180C. Scrub the potato under cold water using aveggie brush, making sure to remove all dirt. Pat it dry, then prick it 5 6 timesall over with a fork. Bake for approximately one hour. Pierce with a fork to checkif cooked. It should be soft. Alternatively you can microwave on high, 6 8minutes for one medium sweet potato.

A280 gram sweet potato contains: 1090 kj (260 calories)

5 g protein

60 g carbohydrate

1 g fat

7 g fibre

7. BroccoliChicken breast and broccoli is the staple diet of many bodybuilders dieting to getinto contest shape. Why broccoli? While broccoli is high in fibre and minerals,its a special class of naturally occurring nutrients called Indoles that really helpsany aspiring strength athlete. Indoles work to suppress estrogen, the femalehormone that can make the body more efficient at storing body fat. What malebodybuilders dont know is that they do produce small amounts of this hormone.By keeping a lid on excess estrogen, fat loss becomes easier. Broccoli isavailable year-round, and is also packed with cancer-fighting phytochemicals andfiber.

Available widely in supermarkets and fruit & veggie stores, make sure youchoose broccoli that is firm and uniformly green. Dont choose broccoli that hasstarted flowering or turning yellow.

Cut your broccoli up into smaller stalks and head. Broccoli is great raw in a salador cooked in with a stir fry. When cooking, the best way to preserve its nutrientsis to steam or microwave until just softening.

1 cup of steamed broccoli contains: 235kj (56 calories)

6 g protein

10 g carbohydrate

0 g fat

3 g fiber

8. Brown RiceBrown rice is an awesome mass builder. The outer most layer of whole grain ofrice, the hull, is removed to produce what we call brown rice. This retains thenutritional value of the rice and avoids the unnecessary loss of nutrients thatoccurs with further processing. When brown rice is further milled to remove thebran and most of the germ layer, the result is a whiter rice, but also a rice thathas lost many more nutrients. At this point, however, the rice is still unpolished,and it takes polishing to produce the white rice we are used to seeing. Polishingremoves the aleurone layer of the grain a layer filled with health-supportive,


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essential fats and much of the protein of the rice. The resulting white rice issimply a refined starch that is largely bereft of its original nutrients. Brown riceas an excellent source of manganese, and a good source of the mineralsselenium and magnesium. It is also a good source of vitamin B1, B3, and B6,phosphorus, iron, dietary fibre and essential fatty acids.

You can buy brown rice from your local supermarket. Buy a good quality brandand if you buy in larger quantities, its very economical. Store you uncooked ricein a sealed container. You can also buy single serves of pre-cooked brown ricethat simply require microwave reheating. They are quite expensive compared tobuying bulk rice but are very convenient.

If you are going to cook rice often, a good rice cooker is a great investment. Theycost about $40 - $50 and make cooking rice simple. Just add rice and water, turnon and 20 minutes later you have perfectly cooked rice. Alternatively, you cancook rice on the stovetop or in your microwave. Check the direction on the pack.One cup of uncooked rice swells to over 2 cups after cooking.

1 cup of uncooked brown rice contains: 988kj (236 calories)

5 g protein

43 g carbohydrate

4 g fat

3 g fiber

9. NutsNuts are a very rich source of nutrients, including polyunsaturated fatty acids,vegetable proteins, fibre, vitamin E, potassium, folate, magnesium, zinc,selenium, copper, phosphorous, phytosterols, antioxidants, and 25Arginine.

Although nuts can be considered to be high in fat, the fat is usually beneficial.Great choices for athletes and trainers include almonds, walnuts, Brazil nuts,cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, andpistachios. Remember, eating too much of a good thing can really increase yourcaloric intake, which could lead to an increase in body fat. A good guideline is toeat one or two handfuls of your favourite nuts each day.

Most supermarkets and health food stores have a wide variety of nuts. Steeraway from coated or heavily salted nuts. Raw nuts in their natural form are best.Lightly roasted are also ok. You can roast your own nuts by buying raw nuts,laying them out on an oven tray, and heating in your oven at about 200C forabout 10 15 minutes. After they cool, store in a sealed container. You can alsomake your own nut mix by buying your favourite varieties and mixing themtogether. Nuts can also be added to cooking. Many Asian stir frys benefit withthe addition of nuts like peanuts or cashews.

Cup (30 grams) of mixed nuts contains: 792kj (190 calories)

6.3 g protein

5.4 g carbohydrate

2 g fat

0 g fiber

10. Avocados


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Most people arent sure whether Avocados are a fruit or a vegetable. They aresuch a treasure trove of nutrients that the Guinness Book of Records lists themas the most nutritious fruit in the world! Avocados contain more than 25essential vitamins and minerals including Vitamins A, B (including B6, niacin andriboflavin), C and E. They also are a good source of copper, magnesium,potassium and zinc. Gram for gram, Avocados contains more fibre, folate,niacin, thiamine and riboflavin than any other commonly eaten fruit and they arealso cholesterol free and sodium free.

Avocados are one of the few fruits that have monounsaturated (good) fats,making them an excellent part of a mass gain diet. They make a delicious andnutritious alternative to saturated fat-laden spreads, toppings and dips. (Forexample, Avocados can be spread on toast instead of butter or margarine, andspread on sandwiches instead of mayonnaise.)

Recent research shows that avocado helps the body absorb more nutrients fromother foods - the tomato in the same salad, for instance. Try to get 2 3 serves

of this wonderful serve each week. large Avocado (100g) contains:

670 kj

2 g protein

0 g carbohydrates

14 g fat

6.7g fibre

There are many other nutrient dense foods you should aim to include into yourdiet. The key is to choose a variety of more unprocessed fresh foods like meat,dairy, fruit, vegetables grains and nuts, and eat less refined and processed

foods. By doing this, you will not only build mass, but you will also maximize yourhealth.

Eating Out & Takeaway Food

When you prepare and eat your meals at home its relatively easy to keep toyour eating plan. However dining away from home, whether its a quicktakeaway, or dining at the finest 5 star restaurant, you simply need to apply thesame principals we have been emphasising throughout this book.

Take Away foodAlmost all fast food is high in fats and refined carbohydrates so you must bewary:

Pizza the base is made from a white flour and the toppings, especiallycheese, can be very fatty

Fish and chips are deep fried in oil, often of questionable quality

hamburgers the buns are highly refined carbohydrates and often thefillings are high in saturated fats

Pies, pasties, sausage rolls the pastry and much of the filling (not muchmeat protein Im afraid) is often high in saturated fats and refinedcarbohydrates

Cakes, ice creams and donuts sugars, refined carbohydrates and fatswith very little nutritional value


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However there are some takeaway foods you can enjoy that are actually quitegood and worth considering:

Many Asian dishes that contain a lean meat, chicken or fish withvegetables are good but be careful of the fat content. We usually suggest

choosing noodles rather than white rice. Better still, cook your own brownrice to have with your takeaways. Try to choose MSG free (Mono SodiumGlutamate) foods as there is some evidence that suggests MSG caninterfere with your muscle building metabolism. Also beware of sicklysweet sauces as they will be high in sugar, for example: lemon chicken,sweet and sour, etc.

Roast chicken with salad (coleslaw, Greek or garden salad and not potatoor pasta salad) is a good choice. Remove the skin as it is one of thefattiest parts of the meal. Also avoid eating the stuffing as it is high inrefined carbohydrates and usually absorbs a lot of fat during cooking.

Chicken and beef satay sticks with satay sauce in moderation aredelicious. They can be eaten with stir fried vegetables and noodles or

brown rice. Meat and salad sandwiches on wholemeal and wholegrain bread are good

choices. Avoid white bread and choose healthy fillings. A variation ofsandwiches is the low fat versions from sandwich chains like Subway.Make sure you choose their low fat options with the wholegrain/wholewheat rolls or bread.

Vegetable/salad and meat wraps can be good, but try to choose healthyfillings and a wholegrain / wholemeal wrap if possible.

Takeaway chicken, beef or tuna salads can be good choices if they do nothave fatty dressings

For drinks, choose bottled water, sparkling mineral water, diet drinks, or

tea and coffee. Stay away from soft drinks and sports drinks unless youare training.

The idea here is to be sensible about the food you are choosing. If you arelooking for a quick snack, look at the menu choices and choose the lower fat andless processed options. Stay away from takeaway food outlets that dont giveyou healthy choices as its hard to say no to the temptation of a burger and friesif they are right in front of you.

Eating Out

If you are dining out at a restaurant, its important to stick to your weight gaineating principals. If you are unsure about any dish on the menu ask your waiterto explain. Many menus describe the protein portion but not the vegetables.Explain to your waiter that you are on a special diet and ask them to replacerefined carbohydrate foods such as white bread, mashed potatoes or white ricewith better carbohydrate choices like wholegrain breads, pasta, sweet potato,vegetables or salad. From and energy perspective, you are probably better offchoosing a pasta dish like spaghetti rather than a rice dish like risotto. Make sureyou are getting a good protein serve with your meal so opt for steak, veal, fish orchicken.

Its always better to choose an entre/appetiser and main course rather than amain course and dessert. Desserts are almost always loaded with sugars, fastcarbohydrates and fat (thats why they taste good!). If you have fresh fruit


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dessert choices, that is usually ok. An alternative is cheese and greens, but goeasy on the serving sizes as cheese is high in fat.

Alcohol

A few beers, mixed drinks or glasses of wine are generally regarded as fine whenyou are out, but if you are serious about building muscular size, moderate youralcohol intake. Your body actually recognises alcohol as a poison and as soon asit is ingested, your body works quickly to break it down and rid it from yoursystem. Alcohol limits the efficiency of many normal bodily functions, includingmuscle growth. By drinking regularly, or even binge drinking occasionally, youseriously disrupt the normal muscle recovery and growth cycles of your bodywhich will hamper your gains. Quite simply, the more you drink, the less yougain.

Living and eating with othersIf you are living on your own, its relatively easy to adjust your lifestyle to 6 8meals per day. However many of us live with others, either in a family, arelationship, or just sharing accommodation. In these situations its often moredifficult to fit your diet in around the eating habits of the rest of your co-habitants. Here are some practical tips you can adopt to make your massbuilding diet fit more easily with the household:

Explain your diet and your training goals to your family, partner orhousemates. Once people know what you are trying to achieve and whatsort of food you can and cant eat, you will usually find everyone is quitesupportive and understanding.

Try to fit your diet to what the rest of the household is eating withappropriate modifications. For example, if your family is having steak andsalad for dinner, thats great. To maximise the value of this meal you maywant to add some quality carbs like sweet potato or pasta.

If the food being prepared for the rest of the household will not fit intoyour diet plans, have some easy to prepare fall-back menu choices. Forexample eggs are great standby and you can do a lot with an oven, a canof tuna, some brown rice, vegetable and cheese.

Put your food aside from other foods in the house and explain to the householdthat it is for your special eating plan. Because most of the food you will beeating is fresh, healthy and tasty, others may be tempted to sample your pantry.Keep plenty of nutritious snacks around and always have some MAXS ProteinPowder in the cupboard.

After you have been on your mass gain diet for several weeks or even monthsyou will start to get a good understanding of foods that help you pack on sizeand build muscle and the foods that are of little nutritional value that should beavoided.

superwhey diet plan

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