Operation Bulk Up

7/30/2019 Operation Bulk Up

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TABLE OF CONTENTS

Intro 3Philosophy of the Nerd Fitness Diet 6How many calories should I eat? 12Whats in a good diet? 17Whats your plan of attack? 23 -Eat anything 24 -Healthy bulk up 28 -GOMAD 31 -Paleo + GOMAD 36 -Paleo 42 -Veggie/Vegan 43Tips and tricks for eating more 44Recipe resources 49

What happens when Im big enough? 50


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Even if youre a vegetarian or a vegan, you can still build plenty of highquality muscle...youre just going to have to get more creative with yournutrition. Jason Ferruggia, one of the internets foremost authorities onbuilding athletic strength and muscle, is a vegan. If he can do it, so canyou. You can nd out how Jason does it later on in this book.Now, the decisions you make on what to eat and how much will dependon many factors:If you are already strong and need to put on just a little bit of weight, Id

recommend eating just enough to promote growth and muscle and notput on a lot of fat (look at the Paleo, Paleo + GOMAD, or Healthy Bulkingoptions).

If you are SUPER skinny and need to put on a LOT of weight, Id lookat the Eat Anything, GOMAD, or Paleo + Gomad options). Youre goingto put on some fat along with some muscle, but it will be minimal, andprobably make you look even healthier.
http://www.jasonferruggia.com/http://www.jasonferruggia.com/


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This is the example I always use: its like putting crappy gasoline in aFerrari or a Delorian (the non-time traveling kind). Yeah, itll run, butthink of how much better it could run if you put some high-quality fuel inthat sucker!

Your body is a nely tuned machine - its time to start treating it as such.

Okay, lets go over some ground rules here:

Your diet will become a full-time job. Its true. Depending on how

skinny you are, and how big you want to be, you could be eating six,seven, or eight meals a day. If youre really skinny, youre going to haveto eat meals when youre not hungry, youre going to have to force anextra meal down your throat when you just want to watch a movie andgo to sleep, and youre going to be spending more money on food thanyou ever have in the past.


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You need to train your stomach. Back when I started bulking up for therst time, I was never hungry and always full. It took a few weeks offorce-feeding myself, even when not hungry, for my stomach to expandand get used to all of the excess food. Just like training your musclesto get bigger, you need to train your body to get used to the excesscalories.

Your diet is THE most important thing. When trying to get bigger, youcannot be skipping meals. Missing a workout here and there wont messyou up too much, because your muscles get rebuilt stronger on your o

days. However, once you start missing meals and not hitting your caloriegoals, your growth will slow to a crawl.

Youre probably overestimating how much you eat. I spent four yearsin college thinking I was eating enough - I drank protein shakes and atechicken and thought I was doing all of the right things. It turns out if Ihad eaten another 500-1000 calories per day I would have seen incredibleresults. Your diet rules all.


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Start by tracking your calories with a program like DailyBurn.com, keeptrack of every little thing you eat, and make sure you get your portionscorrect. And dont overestimate either if you only drank 5/6ths of agallon milk, put down 5/6ths, not a full serving.

You need to decide what kind of diet will work for you. Some peoplewant to just get big, as quickly as possible. Others want to get biggerand stronger, but doing so while eating a healthy diet. Ive done both,and I can tell you what kind of results I got with both. My advice is toread over all of the dierent diets and decide which one will work best

for you.

You will not get too bulky. I promise. Its funny, but everybody that tellsme theyre afraid of getting too bulky is usually fty pounds underweight.Its going to take time to build muscle, and you already have no problembeing skinny...so if you ever start to think youre too bulky, you cansimply scale back your daily calorie intake and your body will adjust itselfreally quickly.
http://dailyburn.com/http://dailyburn.com/


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Youll put on some muscle along with fat. Back when I put on 18pounds in 28 days, Id imagine that probably 6 pounds of it was muscle.Unfortunately I didnt have body fat calipers at the time, but its aforegone conclusion that when you build muscle and overload yoursystem with calories, youll tend to put on some fat along with somemuscle. THATS OKAY.Youre doing whats called a bulk and cut. You want to eat enoughcalories to overload your system and promote muscle growth you canne tune it so that youre mostly putting on muscle and a little bit of fat

(by experimenting with dierent amounts of calories over a few weeksand testing your body fat percentage compared to your weight gain).

Once you get to a point where you are at a weight thats probably 10-15 pounds heavier than the weight youd like to be, you should switchover to the Operation: Slim Down while still maintaining the sameworkouts. You wont get bigger, but you can certainly get stronger, keepthe muscle you have, and drop o the fat...which means youll be superstrong and have a low body fat percentage.

Charlie Sheen would call this winning.


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Remember that the scale is just a number. Muscle weighs more thanfat, which means that you can weigh the same amount and have twocompletely dierent body compositions.

Here I am in two pictures, taken approximately four years apart.

I weigh the exact same amount in both pictures. I obviously have a lotmore muscle on the right, which means I not only packed on muscle, but Ialso got rid of fat that I had which wasnt much.


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HOW MANY CALORIES SHOULD

I EAT?

Ah, the age old questionhow many calories to eat. The easy answer isenough calories to promote growth, but not too many that you pack ontoo much fat.

Personally, I know that because Im a skinny guy, packing on too muchfat isnt an issue for me, as I can always lose it pretty quickly by goingback to the way I used to eat. For that reason, I always try to err on theside of MORE to guarantee that Im building muscle.For most people, the amount of calories youll need to inhibit a growthresponse from your muscles is going to be in the 3000-3500 range Iwould guess, but possibly even 4000 calories or more.

Guys like Jason Ferruggia advocate taking your current weight in poundsand multiplying it by 18 to determine how many calories you should eat.


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BMR EQUATIONS

English BMR Formula

Men: BMR = 66 + ( 6.23 x weight in pounds )+ ( 12.7 x height in inches ) - ( 6.8 x age in years )

Women: BMR = 655 + ( 4.35 x weight in pounds )+ ( 4.7 x height in inches ) - ( 4.7 x age in years )

Metric BMR Formula

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm )- ( 6.8 x age in years )

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm )- ( 4.7 x age in years )

Heres the link again to calculate your BMR quickly online.
http://www.bmi-calculator.net/bmr-calculator/http://www.bmi-calculator.net/bmr-calculator/


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Once youve calculated your BMR (mine is 1881.23 cal/day for example),you have a starting point for how many calories you burn while lyingaround.

To determine roughly how many calories youll burn with activity, youmultiply your BMR by a certain number based on how active you are.

They call this the Harris Benedict Equation, and here are the twoequations youre going to look at most closely:

- Light exercise/sports 1-3 days/week: Cal. Calculation = BMR x 1.375- Moderate exercise/sports 3-5 days/week: Cal. Calculation = BMR x 1.55

Take your BMR and multiply it by the appropriate number to determinehow many calories you burn per day while being active.

Take that number, and add 500 calories to it as a minimum amount ofcalories you need to eat in order to build muscle and size, and then adjustaccordingly after a week to see if your weight has gone up.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/


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ProteinProtein plays a big role in your muscle development. When you exercise,your muscles get broken down and then use protein to rebuild strongerduring your o-days. Protein absolutely NEEDS to be a main componentof your daily diet.If youre looking to build muscle, aim for at least 1 gram of protein perpound of lean body mass (or 2.22 - 3.3 g per kg) per day. If you have 10%body fat, and weigh 150 pounds, then you need to be eating 135 grams of

protein or more per day. This is one of those situations where I tend toerr on the side of more than less whenever its a question.

Quality protein comes from things like chicken, eggs, steak, pork, ham,lamb, duck, bison, hamburger, sh, and nuts like almonds.


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CARBOHYDRATESCarbohydrates provide the fuel that keeps your body going. Now, there

are good carbs and bad carbs. Good carbs come mostly from vegetablesand fruits.When you eat carbohydrates, they get converted to sugar in our system,which is used to provide energy and allows your brain, muscles, and bodyto function. Excess glucose in your system will be converted to glycogenand stored in the liver and muscles as an energy reserve. This glycogenis your bodys preferred source of energy over stored fat. So as long asyou have a big supply of glycogen, your body will not use body fat forenergy.

Your mom was just trying to look out for you when she made you eatvegetables as a kid: theyre loaded with nutrients and low in calories,

providing you with a steady boost of energy throughout the day ratherthan spiked energy (and fast withdrawals) from the sugar packed intomost carb-heavy meals.


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For this reason, eat as many vegetables as you want, whenever youwant. Yeah, I know veggies are low in calories (and thus not optimalfor weight gain), but theyre so damn good for you, and so loaded withgreat nutrients like berand because youre eating probably twice

the number of calories as beforeyour body will thank you for makingthings easier on your overloaded digestive system. Trust me on this one.Even if you dont like veggies, Ill teach you some tricks to get them intoyour diet that are absolutely painless and dont even require you to likethe vegetables youre eating. Trust me!

Quality sources of carbohydrates: almost all vegetables out there (no,corn is not a vegetable), and most fruits will be good sources of carbs.Well talk more about carbs later in this guide.


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Fats

We want the good fats! As long as were eating the good stu, thisnutrient will absolutely help you get to your calorie goal. Things likeavocados, almonds, olive oil, walnuts, and almond butter are greatsources of healthy fats. These foods are high in polyunsaturatured andmonounsaturated fats (the good kind).

Depending on your stance on saturated fat, things like whole milk andcoconut oil are sources of quality fat as well. Personally, I think saturated

fat is important to our diets and its okay to consume. Im a huge fan ofMark Sisson at Marks Daily Apple I tend to agree with his stance onSaturated Fats.
http://www.marksdailyapple.com/saturated-fat-healthy/http://www.marksdailyapple.com/saturated-fat-healthy/


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Whats in a bad diet?

Sugar. Sugar sucks, plain and simple. Most people dont realize this, but

when you eat things like bread and pasta, they all get converted to sugarin your system which leads to fat storage if theyre not burned as fuelimmediately.

Bad carbs. Most grains are considered bad carbs. The only time Illadvocate eating grains is immediately following a workout unless youhave a lot of weight to put on and a long way to go to get big, in whichcase Ill have some dierent advice for you later on.

Bad liquid calories. If youre mixing your own protein shakes, liquidcalories can be great for you. However, if youre pounding things likeorange juice (might as well be sugar water), store-bought protein shakes(protein in sugar water), or Gatorade/VitaminWater (sugar water), youre

adding really empty calories to your system. Sorry to say, but the samegoes for alcohol. Try to keep the drinking to a minimumas its just bad,empty calories. Not only that, but hangovers are a GREAT way to derailyour eorts when youre feeling like crap all day youre not exercisingor eating right. Im not telling you to stop drinking, but be reasonable.


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WHATS YOUR PLAN OF ATTACK?At this point, you need to decide what kind of diet youd like to follow.

Here are the most common diets youll come across in the bulkingcommunity:

-EAT ANYTHING-HEALTHY BULK UP-GOMAD-PALEO-PALEO + GOMAD-VEGGIE/VEGAN

My advice is to read EVERY one of these diets (theyre quick reads),especially the tips at the end of each you can combine tips frommultiple diets to put together an eating plan that works for your budget

and plans for getting bigger. The overall theme of each diet is EATMORE.

For example, you can do the Eat Anything Diet, but throw in lots of wholemilk and shots of olive oil (not joking) to get to your calorie intake.


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EAT ANYTHING

Clearly the easiest of the diets to follow, as you dont really have to think

about much. Your focus is on two things: total calories and grams ofprotein. As long as you get enough calories per day, and enough gramsof protein, youre a happy camper.This is the type of diet that can get results quickly as far as putting onmass goes, but it also has the highest likelihood of putting on fat as well.

Back when I gained my 18 pounds in 30 days, I was pretty much followingan eat anything diet, and it worked. Here was a typical day for me: 6AM Muscle Milk shake mixed with 16 oz of OJ (holy sugar!) 9AM Big 100 Protein bar (also loaded with sugar) Noon Chicken Parm sub from Subway

3PM Two peanut butter sandwiches 5PM Muscle Milk Shake with 16 oz OJ (post workout) 8PM Two hamburgers on rolls with ketchup 10PM Muscle Milk Shake with 16 oz OJ


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Yikes. I dont even want to calculate the calories, grams of sugar, andcarbs I consumed over those 28 days. My Muscle Milk shakes gave me700-800 calories per serving, the sub from Subway was at least 1000calories, and then the Protein Bar was extra strength (so it had 400

calories along with 30 grams of sugar)Id guess that I was probablyeating between 4000-4500 calories per day.Also, not one vegetable! I was young and nave back then, okay?

No wonder I gained 18 pounds in 30 days. Fortunately, I only kept up this

type of eating for the month, then started doing research and discoveredbetter types of diets.I wont give this diet a Steve Kamb stamp of approval as its highlyunhealthy, but if youre a poor college kid whos horribly skinny anddesperately needs to put on weight (and theres no shame in that), thismight be your only bet. As long as youre not doing it for a long period oftime (more than a few months), you wont be doing too much damage.If youre doing the eat anything diet, here are some tips:


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Spaghetti and meatsauce are your friend - A ton of pasta, a big jar ofpasta sauce, and a whole lot of ground beef. Tons of carbs, tons ofprotein, tons of calories. Make a massive batch of this stu and have itfor lunch/dinner all week long. Cheap too!

Blender baby - Make your own cheap heavy calorie shake. Finding agood mix of calories, carbs, and proteinI aim for around 800 caloriesper shake, with fruit and frozen veggies add oats or sunower seeds ifyou want. Heres a link to my big-ass shake.

Rice and Bread carbs, calories, cheap. Jump on it.

Peanut butter sandwiches a loaf of bread, a jar of peanut butter2+sandwiches a day for snacks will add up calories big time

Subway hit up that foot long meatball sub. Tons of calories, tons ofproteintons of carbs, gulp. Cheap at $5 USD.

Whole milk rather than discuss this here, Ill discuss this in a better dietbelow. But whole milk is a great way to get lots of calories, good fats,and protein into your system. Its also relatively inexpensive.
http://nerdfitness.com/community/showthread.php?130-Steve-Big-Ass-Shakehttp://nerdfitness.com/community/showthread.php?130-Steve-Big-Ass-Shake


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Peanut butter goes with anything put it on apples, just eat it by thespoonful. Calories, protein, fats. Win.

Muscle Milk works I had the kind with creatine in it. Its pricey at 40+

bucks a tub (when ordered online), but you get something like 16-18servings in a container. It comes out to less than $2 per serving, andwhen youre in desperate need of cheap calories with lots of proteinthats pretty good amount for 800+ calories with tons of protein.

Alright, enough about this diet, because its making me sick! Attempt this

one at your own risk, if you have no other optionsdont worry, I wontthink any less of you, because weve all been there. And its only for amonth or two while you bulk up.

If you want another resource on eating and bulking up, check out thisgreat resource from Starting Strength.

Lets move onto something better.
http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardiohttp://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio


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THE HEALTHY BULK UPOkay, now were starting to get a little bit more serious. You know all of

that sugar from above is bad, and you want to start eating better, butyoure still trying to keep costs down and arent ready to make too manychanges to your diet.Ive done the healthy bulk up, and Ive had some decent success with it,putting on about 8 pounds in a month in the fall of 2009.

To me, this is what the healthy bulk up diet is composed of:

Good protein protein shakes, grilled chicken, steak, ground beef,hamburger, almond butter, whole milkGood carbs (though Paleo enthusiasts will tell you that no good carbscome from grains) old fashioned or steel cut oats, sweet potatoes,

potatoes, legumes, and maybe some quinoa or brown rice.Vegetables and fruit veggies or fruit with every meal.


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In this diet, you do your best to eat healthy, and mix in some high caloriecarbohydrates to help you get to your calorie goal for the day. Yourprotein comes from good food like grilled chicken, sh, steak, ham, orground beef. When I did this diet, this is how my meals would play out:

7AM Breakfast shake: 8oz Whole milk, frozen strawberries, frozenblueberries, frozen spinach (trust me on this, you cant taste it), 1.5 cupsof oats, 30g of whey protein (one scoop). 11AM Almond butter on apples for snack 2PM Grilled chicken with brown rice and asparagus

4PM 2 almond butter sandwiches on axseed bread 6PM Another shake same as breakfast (post workout) 8PM steak, salad, and brown rice 10PM optional third shake for the day.When Ryan Reynolds bulked up for Blade 3, he talked about how muchoatmeal and brown rice he atelooks like he turned out okay, and you

will too. This diet requires more thought than the Eat Anything diet,as you have to make your own meal replacement shake instead of justbuying a tub of Muscle Milk, but you get to control the ingredients thisway.
http://www.nerdfitness.com/blog/2009/05/26/how-to-look-like-ryan-reynolds-in-blade-3/http://www.nerdfitness.com/blog/2009/05/26/how-to-look-like-ryan-reynolds-in-blade-3/


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However, being the guy that I am, I tried it for about two weeks.Unfortunately, it was the two weeks that I was moving out of myapartment and booking my trip around the world, so I often didnt nishmy gallons of milk.

After two weeks, I denitely put on some weight and felt stronger, andreally didnt have any bad side eectsother than some unfortunatestomach issues for a few days while my stomach adjusted to dealing withall of that lactose.

Ive been following a variation of this diet while traveling (I go to astore each morning and buy 3 liters of milk and make sure to nish itbefore the end of the day) and after a month and a half Im up about 15pounds.It works.


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In principle, I love this diet, and heres why:

-Its stupidly simple. You have a gallon of milk in your fridge itneeds to be gone by the end of the day. Do that, eat your other meals

like normal, and dont worry about nothing else. You will gain weight.

-If you can follow through with it, it works. Its a ton of calories andprotein in liquid form, which means its not as tough to hit your caloriemark.

-It can be cheap. Unless you live in New Zealand where the Mob runsthe milk industry (which is what Im dealing with at the moment), a gallonof whole milk can be pretty cheap (unless you want organic).

A few things about this diet make it tough:

-If youre traveling, its tough to get access to a gallon of milk a day

and a place to store it, and you cant really carry it around with you.

-If you work in an oce, you dont want to ll up the oce fridgewith 7 gallons of milk every weekpeople might start to ask questions.


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-It does a number on your stomach. Thats a lot of lactose totolerate, even if youre completely lactose-tolerant (is that a term? Itshould be.)

-You can feel sluggish. Not gonna lie, I felt kind of sluggish after a

few days with all of this milk in my system it works for muscle growthbut you feel kind of bloated/weighed down while youre doing it.

Now, because I havent completed a full month of this, I wanted to linkto some great articles that discuss GOMAD, its benets and precautions.Ill tell you that Mark Rippetoe, the worlds foremost authority on power

lifting, advocates GOMAD, as do many powerlifters. Folks have beendoing it for decades.Here are the articles that talk about GOMAD:Strong Lifts - GOMAD IntroStarting Strength do ctrl+F GOMAD on this article.Strong Lifts - 8 GOMAD Mistakes to Avoid
http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardiohttp://stronglifts.com/gomad-8-common-mistakes-you-must-avoid/http://stronglifts.com/gomad-8-common-mistakes-you-must-avoid/http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardiohttp://stronglifts.com/gomad-milk-squats-gallon-gain-weight/


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Here are some tips if youre going to try GOMAD:Get started early- the rst second you wake up, head downstairs and getstarted on that milk. The earlier you start drinking your milk, the sooner

you can be done with it. Theres nothing worse than when its 11PM andyou realize you still have half a gallon to go. That 4AM bathroom run isntfun, I promise.

Buy your milk in bulk yeah youll get funny looks at the register, butbuy your milk in bulk. Youre going to drink all 7 gallons in a week, why

not buy them all at once? As long as you have space in your fridge, itll bea reminder that you need to drink all of it before it goes bad.

Look for milk thats about to expire and thus cheaper - who cares ifit goes bad in two days? Youre going to drink the whole damn thingtomorrow if its cheaper, the store gets rid of their about to expire milk,and you get your milk for less money. Win!

If you work in an oce bring a gallon of milk to work, leave one athome. Just remember that both gallons have to be consumed by the endof tomorrow 2 gallons, 2 days. Done!


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THE PALEO DIETI wont explain the ENTIRE diet here (you can read my 4000 word

Beginners Guide to the Paleo Diet), but heres the gist: eat naturalfoods, and avoid grains and dairy.

That means you get to eat:Meat, fowl, sh, eggs, vegetables, fruits, nuts, paleo-friendly starches(sweet potatoes and yams)

The things you dont get to eat:Grains, rice, dairy, anything processed, breaded, or fried.
http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/


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Yup. It can be quite a drastic change for some people, but this is theoptimal way were supposed to eat as a species in my opinion. Read mybeginners post, follow the links, and do the research - it just makessense.

This diet works, and is so successful for people because its INCREDIBLYDIFFICULT to overeat while only eating these foods. Seriously.I spent a month TRYING to overeat and gain weight on the Paleo Diet,and I lost 8 pounds. Of course, it was 6 pounds of fat I didnt know I had,

so I ended the month with an extremely low body fat percentage and Ilooked damn good.

But thats the point: I spent a month trying everything in my power togain weight and I failed. That being said, I didnt have the dedication thatI did back when I gained 18 pounds in 30 days, and due to my job, travel,and life (not excuses, just saying) I wasnt completely diligent with my

diet, so I cant say for certain its not possible, because it certainly is.


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Benets of the Paleo Diet:

You feel amazing after you get your body o your sugar kick andcarb dependencies, your body starts to function better. I havent

felt the omg amazing feelings that everybody else has whoswitched cold-turkey to Paleo, but I sort of eased into it over anumber of months and was already quite active, so I can see why.Youre healthier youre eating natural foods, and not processedcrap. This sets you up for a long life of healthy habits and clean

living.

Youll be packing on mostly muscle youll be gaining weight moreslowly with this method (if at all), so youll be mostly putting onmuscle instead of fat. Itll be a slower process for weight gain, butperhaps better results in the long run.


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Not a lot of variety, but I was on a tight food budget, Im a picky eater(though working on it), and I didnt know how to cook much then. Notthat I know how to cook much now, but I didnt know how to cook muchthen either.

Here are the best tips I can give you for trying to bulk up on the PaleoDiet:Liquid calories are still your friend - you have to substitute out the OJ ormilk for almond milk or coconut milk, and you cant up the calories with

things like oatsbut you can still use high-calorie items like sunowerseeds, almonds, and almond butter!

Olive oil learn to shoot it - Seriously. One tablespoon of olive oil is 120calories. 6 of those a day = 720 calories. Bam. Pinch your nose and thendrink the tablespoon it goes down kind of slimey, but it works. Anothertip buy little dixie plastic cups to drink from or just take pulls straight

from the bottle. Olive oil is really tough to get out of glasses, cups, andyour measuring spoons.


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Put avocado on everything Avocado is great for you and very high incalories. Put it on everything.

Raw almonds! Carry them everywhere Keep a bag on your oce desk,

your home desk, next to your xbox, everywhere. A handful of almonds isalmost 200 calories.

Try DEOD A Dozen Eggs a Day Lots of calories, lots of protein, lots offats.

If you must eat things like rice and oats to hit your calorie marks, do soONLY in the meal directly after an intense workout, when they can beused to restore your muscles glycogen stores.

It takes work, but it can be done. Personally, I like saving the Paleo dietfor when I need to slim down it works incredibly well, which is why itsthe cornerstone of the Operation: Slim Down book.

Heres some more advice on bulking up on the Paleo Diet.
http://www.marksdailyapple.com/gain-weight-build-muscle/http://www.marksdailyapple.com/gain-weight-build-muscle/


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PALEO + GOMADA full Paleo Diet, but with a gallon of milk thrown in. If you have the

money, make the milk organic.

So, does it work?

Yes. The owners and members of Crosst Football (meaning thesedudes are some serious athletes and train serious athletes) are hugesupporters and fans of the PALEO + GOMAD approach.

Rather than rewrite both and take up more pages, go back and readthose two sections. Here it is summed up:Gallon of Milk a Day, plus meat, sh, fowl, eggs, veggies, nuts, and fruit.

Stick with a big shake for breakfast, another after your workout, maybeanother before bed. Use 16oz of milk in the shake, and youll have less toto drink during the day!
http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutritionhttp://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition


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VEGGIES AND VEGANS

Jason Ferruggia is built like a friggin tank, and hes a vegan. You can do it

too. Its going to be funky, its going to be expensive, and it will requiresupplementation.

The tough parts will be getting enough protein, and enough calorieswithout totally loading up on just grain sources.

Jason Ferruggia recommends SunWarrior Protein, which is vegan

approved. Beyond that, I see LOTS and LOTS of apples, almond butter,olive oil, and avocado in your future. Get that calorie count up, usesupplementation to get enough protein.

Admittedly, Ive never attempted a veggie/vegan diet for bulking up, soId rather leave this to the experts who HAVE done it.

Vegan Muscle Building

A day in the life of a veggie muscle builder
http://www.jasonferruggia.com/http://www.sunwarrior.com/http://jasonferruggia.com/vegan-muscle-building/http://www.gain-weight-muscle-fast.com/ferruggias-vegetarian-muscle-building-diet.htmlhttp://www.gain-weight-muscle-fast.com/ferruggias-vegetarian-muscle-building-diet.htmlhttp://jasonferruggia.com/vegan-muscle-building/http://www.sunwarrior.com/http://www.jasonferruggia.com/


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TIPS AND TRICK FOR EATING

MORE CALORIES

Liquid calories are your friend. Im writing this book while out travelingaround the world, and I feel naked. Why is that? Because I dont havemy precious blender! Ive been drinking my breakfast for the past veyears now, along with other high calorie shakes throughout the day andafter my workouts. Eating 3500-4000 calories (what I need to eat tobuild muscle) per day in solid food gets expensive and dicult. However,

by making a high quality shake that has tons of nutrients...and 800calories...I can get a lot of calories quickly without lling myself up.

If you dont have a blender yet, I cannot advocate enough driving to alocal Target and picking up a $30 blender ASAP.

Take shots of olive oil. Not kidding. 6 tablespoons of olive oil a day givesyou an extra 720 calories per day. And thats just one shot per meal. Ifyou want to get nuts, you can do two per meal to get your calories inthere. Im at the point now where I just grab a bottle and take a few biggulps before each meal. MMMMMMMMMMM


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Buy your protein in bulk. Dont buy your protein from GNC. Stop it. Goto an online vendor, pick out a good product, and order the big 5 poundtub. Youll use it. I usually order my stu from Vitacost; they have cheapshipping and have always been reliable.

Add a starch to each meal. Yams, grilled sweet potato slices, bakedsweet potato, sweet potato friesadd sweet potatoes to your meal. Allof them. Get used to eating funky meals for breakfast, lunch, and dinner.Get up earlier. When you wake up at 10AM, its tougher to get all of your

meals in. If you get up at 7AM however and immediately start eating, youcan get two meals in before lunchtime, which will make the rest of yourday to eat excess calories even easier. However, this also means youneed to go to bed early so that you get enough sleep. Stop playig WoW!

Set a timer or calendar update. Im not kidding. Im one of those peoplethat gets so engrossed in a story/game/book/assignment that I will skip

meals because Im too focused. When trying to bulk up, I have to literallyremind myself to eat. When youre eating every 2-3 hours, a 2 hour delayis enough to miss an entire meal by the end of the daywhich we canthave!


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Keep a food journal - non-negotiable - and NO CHEATING! Ive done it,and it doesnt do you any good. If you skipped a meal or only ate halfof that sandwich, keep track of your calories properly. When youre notseeing results, the rst thing I would look at is your food journal.

If youre not seeing results, eat more. Obviously a 150-pound 18-year oldwill have dierent caloric requirements than a 150-pound 55-year oldso no calorie counting formula will work universally for everybody. Eatmore, check results, and then eat more than that if necessary.

Youre going to need to experiment. If youre keeping track ofeverything you eat and youre not getting bigger, then you need to eatmore calories (and possibly sleep more). Try adding in an additional250-500 calories per day, which can be done with an extra handful ofalmonds, two more shots of olive oil, and/or a big glass of whole milk.


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Always be eating. When Im in a bulk up phase, I feel like Im alwayseating...and its probably because I am. I keep a bag of almonds on mydesk and munch away all day long, Im always going to the fridge for atall glass of whole milk or for an apple and almond butter. When you eat

six, seven, or eight times a day, the meals happen every 2-3 hours. Thismeans that you cant slack and miss two meals because you were playingAngry Birds on your iPhone. All of a sudden its 11PM and youre 1000calories behind for the day. Others nd it easier to eat four 1000 caloriemeals per day for me its easier to break it up into lots of smaller meals.

When in doubt, eat. Just keep eating. If youre ever worried about ameal, or dont know if you should have that extra shake, or add thatextra bit of whatever for more caloriesdo it. Just trust me on this one.

Who cares if you put on a few pounds of fat; your abs arent impressivehanging o skin and bones anyway! Work on building the muscle, THENmake a few small dietary adjustments and youll not only have your six

pack back, but plenty of other muscle to be proud of too.


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Eat within 30 minutes of your workout. After a good strength buildingworkout, you can help kick start the recovery process by eating a highcalorie meal with a ratio of protein to carbs of 1:2 or 1:3. This means 30grams of protein with 60-90 grams of carbs.

Your body will use the protein to start rebuilding, and the carbs to rell

their glycogen stores full of energy.

Depending on your budget, situation, and circumstances, this meal caneither be:

A true meal - can of Tuna and carrots, chicken and rice, chicken andsweet potato, big sub from Subway (if options are limited).

Or liquid calories - protein powder mixed with whole milk, one of mybig ass shakes listed above in the meals sections.

This is the most important meal of the day, so always have a plan readyfor that crucial period RIGHT after you work out.


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RECIPE RESOURCESI wont double up on the recipes here, as I already have pages of them

in the Operation: Slim Down guide book. Head on over there for linksto hundreds and hundreds of recipes if youre interested in cooking yourown meals.

All you have to do to turn those healthy meals into healthy bulk up mealsis add more calories! You can do that in a number of ways:

Eat more. If you normally eat one plateful, start eating two. The lastfew bites will be tough to get down until your stomach gets used tothe excess calories, but you can do it.

Add milk. Add a tall glass or two of whole milk to each meal andyoull add a few hundred calories.

Olive oil. Take a big swig (or three) of olive oil before each meal, andyoull guarantee youll get enough calories.


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WHAT HAPPENS WHEN IM BIG

ENOUGH?

Ultimately, you want to aim for a size thats 15 pounds or so bigger thanthe weight you want to be. Why 15 pounds MORE? Because dependingon how quickly you put on the weight to get up there, youve probablyput on some fat as well, and its time to get rid of that fat and get youripped.

When you get to that point, my advice would be to go full Paleo diet (oras much as possible), keep your calorie counts high, and continue to liftheavy weights.

If youre eating enough calories, lifting weights (make sure you do theFinishing moves with each workout along with some cardio and maybe

one day of sprints per week), and getting your restyoull maintain all ofthat muscle youve worked so hard to keep and just get rid of the fat ontop.


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For more tips on how to thin out while not losing muscle, check out theOperation: Slim Down Diet Book.

Once you spend a month or so of following the Paleo Diet and youve

dropped some weight, look in the mirror, compare pictures, and decideif you want to maintain that weight, lose more, or pack on more muscleand then slim down again. Its a constant battle, but its a fun one.


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GOOD LUCKI have now ocially done all that I can for you when it comes to eating

to build muscle and strength.

Its up to you now do you have the determination to eat enough foodon a daily basis to promote muscle growth? Can you say no to TV orvideo games on some nights to make sure you get enough sleep? Itstough, but its doable.

I ask for 6 weeks of your complete attention. I know that if you picka diet and stick with it with militant discipline over the next few weeksyoull see results youve never seen before and stick with it for evenlonger.I am excited for you, because I know how quickly a great couple of weeks

can get the ball rolling when it comes building strength and muscle.

Now go eat something.

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Operation Bulk Up