Many of you have noticed that I have gained quite a bit of mass within the last few months, which I have, and this is because it has been a goal of mine to gain mass while keeping the same amount of body fat. This is a tough task, but I have figured out some key things to do with my diet in order to reach my goals, and I’m going to share them with you right now.
(1) Eat a great breakfast! I have been taking in at least 30 g of complex carbs, as well as 30-40 g of protein during breakfast. You have to remember that your body needs energy in the morning (due to the 7-8 hours without food during sleep), and if you don’t take in carbs, your body will burn muscle to get the energy.
(2) Pre-workout supplement and complex carb! I am now back on NO-Explode and also make sure that I eat a complex carb, usually a whole grain english muffin, about 45 minutes before my workout. This gives me the energy I need to get in a great workout!
(3) Focus on post-workout recovery! I have been making sure I take in 30-50 g of fast-acting (simple) carbohydrates, as well as 30-50 g of protein within the hour after I workout. I don’t have the Recovery Formula for the time being, so I have been drinking 8 oz of 100% natural fruit juice (40 g of natural sugar), taking my whey protein shake, and usually eating dinner as well. It is important for me to take in all these because if I don’t, then my body will burn muscle instead of the carbs, and the protein helps rebuild the muscle.
(4) Late night protein snack! I have been trying to take in 15-20 g of protein, usually from fat-free cottage cheese, right before bed. I do this because protein synthesis takes place during sleep, and that protein aids in the recovery process.
(5) Eat, eat, eat! I make sure that I am eating about 6 times a day and taking in a lot of calories. I’m not sure what my current caloric intake is, but I’m guessing it’s around 2,600 – 2,800 per day. This is about a 1,000 calories more than when I first began P90X because my goal shifted from losing weight and body fat to gaining mass and strength.
So there you have it, my secrets to how I have been reaching my goal of gaining mass while maintaining my current body fat%. If you have any questions, feel free to email me, which you will find on the right side of my page.