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Diet Adjustments to Gain Mass

For the past few weeks, I have added many posts explaining how to gain mass with P90X, but haven’t focused much attention on the diet side of it, which is probably the most important.

When I first started P90X, my goal was to lose the fat and get ripped. I didn’t care about gaining mass at the time because I knew that it took a complete different diet to do so. I committed myself to the Fat Shredder Diet for just about the entire first round, limiting the carbs and eating enough calories throughout the day to have about a 500 caloric deficit, which is a good number to aim for. I lost a ton of fat quickly, and also ended up losing about 25lbs by the end of my first round. However, round 2 came, and I had a new goal in mind, and that was to put back on some weight and build some mass. I knew that I had to complete change my diet to gain mass.

Like I mentioned, in the first round I ate enough to have a 500 caloric deficit, taking in about 2,100 cals per day, but when it came time to gain mass, I increased the cals to about 3,100 per day because I wasn’t worried about losing weight/fat anymore. If you want to gain mass, you have to eat! Also, after much research, I learned that I needed to increase my complex carbs throughout the day so that my body would burn carbs and not muscle, plus provide me enough energy to get in great workouts. I followed close to a 20% fat/ 55% carbs/ 25% protein ratio to gain mass. However, please understand that this is just for gaining mass, not losing fat. If you still have quite a bit of fat to lose, you are not going to want to follow these tips. The higher the cals and carbs, the harder to lose fat/weight.

Complex carbs are important to eat throughout the day if your goal is to gain mass, but there are also two very important times to take in simple carbs as well, and that’s before and after your workout. Simple carbs like white bread, sugar, etc. are digested very quickly, spiking your insulin levels, and giving you a burst of energy, necessary for you to get in a better workout. Also, if you’re taking creatine, simple carbs transport the creatine to the muscle cells quickly, and that’s why I always recommend drinking 8 oz. of natural non-acidic fruit juice with your creatine. Take in 30-40g of simple carbs pre workout and 70-90g of simple carbs post workout, combined with 30-40g of whey protein.

If you work out in the evening, it’s always great to eat a large meal containing 2-4 servings of complex carbs about an hour after your workout. If you workout in the morning, then you can do this with your breakfast, and the same goes for lunch as well.

To summarize how to change your diet to gain mass, the most important things to remember are to increase the calories, increase the complex carbs, and also focus on proper pre and post workout nutrition by taking in simple carbs.

60 comments

  1. Josh /

    @Josh. The last thing you want to do is overdo it, so if you are going to add in all those extra exercises, cut back slightly on the others.

  2. josh /

    thanks

  3. JOSH /

    COACH SO FAR IVE GAINED 1 LB IN 2 WEEKS 211 LBS. DROPED DOWN 1% BODY FAT BEEN USING MYFITNISSPAL, A LITTLE CREATINE ,1000MG OF L-GLUTAMINE ,AND WHEY PROTIEN ISOLATE TAKING 1000MG OF L-GLUTAMINE CAN INCREASE GROWTHHORMONES BY 400%…WITHOUT YOUR HELP I COULDNT OF DONE IT!! RIGHT NOW IM TAKING 20% FAT 55%CARBS 25%PROTIEN… AND MY RECOVERY WEEK WITH ASYLUM I WILL MAINTAIN AND DO FAT SHREDDER ON GAMEDAY….ALSO I ADDED WEIGHTED CHEST EXERCIZES TO THE FIRST HALF OF CHEST AND BACK….EVER SINCE, IVE NOTICED A HUGE DIFFERENCE IN MY CHEST….JUST WNATED TO LET YOU KNOW AND SAY THANKYOU FOR ALL THE MOTIVATION BRO NEXT MONTH I WILL GO FOR 1LB OF MUSCLE A WEEK….CANT WAIT

  4. Josh /

    @Josh. AWESOME! Make sure you keep me updated and let me know when you have other questions.

  5. Hey Josh,
    great job on the website very helpfull!!!
    Im little confused though, I dont know much about creatine to be honest an im wondering should i be takin it(if so wat kind)?? im on day 78 of my first round of p90x(+ insanity the past month instead of plyo,yoga + kenpo) and im after dropping 23 pounds, i started @ 190 pounds 21% body fat,i am now 167 and my physio is checkin my body fat @ day 90,i am happy with my results so far but i am wondering could i get more through supplements? i work out first thing in the morning and if i am hungry i have a protein shake thats it + after my workout i have recovery drink, folowed by small bowl of oatmeal with tuna, these are my only carbs throughout the day, i also eat a lot of lean protein and veggies, im on the fat shredder 1900 cals aday, my muscle mass has improved a small bit but id like to see more, im going to keep going on the fat shredder to get under 10% body fat no matter how long it takes, an then bulk up, would u agree?? + have any tips on creatine and supplements i could take and when to take them?? Its a long mail im sorry!!! but if u could help i would really appreciate it many thanks Josh

    Paul

  6. @Paul. I’ve actually got a couple of posts that explain creatine. Also, you actually might hit a plateau staying on the Fat Shredder because the better shape you get into, the more calories you needs to have the energy to get you throughout the day. If you start to notice a slow or stop in weight or fat loss, then move to the next Phase.

    In terms of supplements, what I use and recommend are Shakeology, XTend (BCAA’s), Recovery Formula, NO-Explode, and Whey Protein. I take Shakeology for lunch, Recovery Formula right after my workout, whey protein mixed in with my Shakeology and Recovery Formula, XTend during my workout, and NO-Explode right before my workout.

  7. Thanks for your reply Josh,
    if i just stick to protein shake, recovery drink + food and vitamins etc could i get into as good of shape as u or coach Wayne do u think??? without all the other supplements as i would not be able to afford them

    Regards Paul

  8. @Paul. You really have to commit yourself!

  9. Hey Josh,

    When you increased your calories to 3,100 when you were trying to gain mass did you eat them both on training and cardio/non training days or did you drop your KCls on these?

    Thanks man.

  10. Josh /

    @AA. Remember, I limited the cardio, but yes, I still ate like that on cardio days.

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