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My P90X Diet Adjustments to Gain Mass

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.

Coach Josh

107 comments

  1. @Mike. OK great! Yea, you’re on the right track, and that seems like a good amount for each goal.

  2. Hello josh, i admire ur accomplishments with p90x, im a beginner with p90x , i just noticed that the diet plan is only 3weeks each phase, what about the 4th week? Do i have to keep the 3rd week diet plan until i finish the 90 days?

  3. @Nelson. Each diet phase is 4 weeks, not 3.

  4. Thanks josh, im struggling right now with p90x i guess this is normal because my bOdy is not used to the routine. Is there anything i can take to help me out ?

  5. @Nelson. Are you taking any post workout supplements? Also, message me over on Facebook, which is much easier than this. http://www.facebook.com/JoshSpencerFitness. Just “Like” the page and then you can message me.

  6. Hi Coach Josh,

    I was about to start a mass builder phase either with p90x or body beast.. My question are with snacks. With my job I am very busy and can only have a quick snack. I was thinking of having either quest bars or almonds on their own for a quick snack. Do you think these have enough of a balance of carbs and protein in them to keep muscle growth. I’m a little concerned about the quest bar with its net carbs in mind.
    Tx

  7. @Matt. Almonds are great protein snacks, but I don’t have enough knowledge on the Quest bars to really help you out. If you’re trying to gain mass, though, you want to eat something that does have a balance of carbs and protein, but also has quite a few calories. How many calories are you taking in? Also, the easiest way to stay in contact with me is messaging through my Facebook page http://www.facebook.com/JoshSpencerFitness/

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