Lets Work For Mass, Mass, MASS!!!

[Abyss]

Lets Work For Mass, Mass, MASS!!!

By - Abyss (Myself)

Before we go any further I would like to say this article is'nt for you peeps out there who want to be like Brad Pitt in freakin Fight Club or you want to stay at 130lbs 6'4 and want your abs all the time, if you are one of them stay the hell out. This article I am gonna explain is only for MASS FREAKS! The ones who want Mass and only MASS! The ones who need help, I am gonna tell you once and for all what you need to eat and how much, You want MASS, then read on....

I hear it all the time, ''Abyss I eat alot but I still can't gain weight'' well you want to know why you can't gain weight, its because your not eating enough. Some peeps think yeah I am gonna eat 2 fruits, 1 bread and 2 eggs for breakfast, and have a small salad with a protein shake for lunch, and have some more whey for PWO around 20g protein and then have a Tuna can for dinner and go sleep. Most people think that's eating food. Man I say FUCK THAT!! That food is just enough for one meal man! You wanna be big, you gotta eat like one!!

You want an example of a meal, this is'nt some sissy ass meal for models and abercrombies, this is a true meal for people who want to have MASS! Your meal should be firstly for breakfast, 7 egg whites 2 whole eggs, 60g oats, 1 banana, 2 glasses milk, some multivitamins and much more as you can eat. Man seriousley if you can't eat this breakfast you ain't gonna see no gains, you might aswell pic up another hobby, because this lifestyle is'nt for you. The meal I gave was just an example like a guideline.

I will also show you an example bulking diet at the end so that will be coming later on...

Calories And Ectos

Now your probaly wondering how much calories do I need, well that all depends on your weight. I have found a very simple and easy method on how to find your calorie intake, multiple your weight by 20, there you have it your calorie intake. The typical mass building calorie phase is 3500-4000 calories a day. You should spread your calories apart in to 6-7 meals. That calorie intake I gave you is required by most people including myself, this is generally for Meso/Endos.

Also a general rule for ectos, damn you guys need to be more flexible with your diets, I have received over 20 good solid P.M's (Private Messages) each week from Ectos, most people may agree or disagree with me, but you guys need to eat like horses, if you see junk food like Pizza, burgers and etc. Eat it, I obviousley ain't saying this should be your main priority, but once you got your protein, carbs and good fats eat the FUCKING FOOD!! It dosen't matter, you ain't gonna turn to a Sumo wrestler anytime soon. Typically and super, super ECTO should take in 5000 calories a day, yeah sounds alot dosen't it, but trust me it is'nt once you get used to it. You guys are burning calories and calories, so eating a little junk there won't kill you. Once you guys start to see fat gains add a little cardio, but don't over do it either because your just burning excessive precious calories, this is not affordable you need those calories for your body to function. I don't want to hear those same excuses and bull shit ''I don't have an appetite'', man that is no excuse at all. You better eat that meal like your life is depended on it. Hell I don't feel like eating sometimes, I also don't feel like working out sometimes, but do you know WHAT!! I still freakin do, because I don't give a shit. I want that MASS and I wanna GROW!! First and foremost thing you need is Displine, motivation and dedication to the lifestyle, and you gotta make these sacrafices no matter what, so Ectos lets get serious and start eating MADLY!!!

Example Bulking Diet

Breakfast:

7 egg whites
2 whole eggs
1 banana
Multivitamins
2 glasses of milk
1tbsp Peanut Butter

Lunch:

Baked Potato
2 Chicken Breasts
2 cups of Veggies
added Olive oil 1 Tbsp
1 cup of Brown Rice

PWO: (blend it in a shaker)

50g Whey
50g Dextrose
40g Oats
Added Banana

Midday:

60g Oats in milk
5 egg whites
2 whole eggs
1 apple
20g protein shake

Dinner:

Tuna Can
2 cups of Veggies
1 chicken Breast
Baked Potato
Baked beans 25g

Bedtime:

4 glasses of skim milk
2 tbsp peanut Butter
1 cup of oats. (optional)


Now if you see fat gains, who fucking cares, seriousley don't freak out its a mass building phase, why do you think we cut after like all the Pros do, Off season is the time to get big and ONLY BIG! I ain't of course saying go pack on a dirty amount of fat NO! What I am saying is you will see some fat gains, not huge ones but slight, but like I said before if your one of those Brad Pitt wanabes this is'nt for you. You can always lean down in Season time, right now you should focus on MASS. Why do you think we have Teens looking small all year round, I will tell you why because they waste there time cutting, bulking, cutting, bulking, MAN forget that cut and bulk shit. Just eat right, train big and GROW. The only think your doing is taking one step back and forward. Being a teen is an awesome time to GROW as your test levels are over the moon.

So until then, Eat Big, Lift Big, Sleep Big, Think Big, AND GET BIG!!!

[Striker]

Very true post, like the website is, extremebodybuilding, and I hate when kids just come in here and say why can't I see abs from 200 sit ups a day. That was me at first until I figured out I don't want to be small and weak. I want to be big and strong and that's what I'm building towards. Great post Abyss I'm sure alot of people will use this thread for themselfs.

[Abyss]

Thanks bro, I worked hard on it. I thought since I get alot of P.M's I could just reffer people to my article, makes it much easier for myself.

[Striker]

Yeah and if you get questions from other sites you can just give them the link and it's more members.

[Pfabrizi1]

Awesome post Abyss, I agree 100%. Eat big, get big

[Abyss]

Originally Posted by Striker

Yeah and if you get questions from other sites you can just give them the link and it's more members.

I probaly could.

Originally Posted by Pfabrizi1

Awesome post Abyss, I agree 100%. Eat big, get big

Thanks alot man, I just wanted to get this clear to these young folks once and for all. Because I know they all have alot of potential to be big and have some awesome gains. When your a teen this is an awesome time to take advantage of yourself. Why do you think you see some teens huge at 14-18, man its because they studied what needed to be done and they dedicated themselves to it. Most people over 21 would love to be 14-15 again just so they can take advantage of bodybuilding at such a young age.

[Heavy Metal Chick]

You are obviousley preety well knowledgable as I have seen from your posts, I really liked the post you made, though it dosen't apply to me. but thanks for the article and contribution. you gonna make more articles soon?

[Abyss]

Originally Posted by Heavy Metal Chick

You are obviousley preety well knowledgable as I have seen from your posts, I really liked the post you made, though it dosen't apply to me. but thanks for the article and contribution. you gonna make more articles soon?

Thanks HMC. Yeah I might make another article, since the questions I receive I might as well make one on Training, so that will be coming soon by me.

[Newfiechick]

Cool Abyss.....thanks for contributing, although, as Metal chick said, it does not apply to me either, but it should be a great guideline for those who are looking for Mass.

You spoke about calorie intake...but what about the macro-nutrient breakdown? What should that look like for someone looking for mass?

Good post bud.

[Abyss]

Originally Posted by Newfiechick

Cool Abyss.....thanks for contributing, although, as Metal chick said, it does not apply to me either, but it should be a great guideline for those who are looking for Mass.

You spoke about calorie intake...but what about the macro-nutrient breakdown? What should that look like for someone looking for mass?

Good post bud.

Thanks Newfie.

Ok about the Macro Nutrient Breakdown. This is where a customized nutritional plan comes into play. Each person’s metabolic rate, energy expenditure, insulin resistance and insulin sensitivity level are different, just to name a few variables. These all play a major role in designing a customized nutritional plan that is right for you. I can give one athlete a specific ratio of macronutrients and he will get ripped by following it. Yet another individual that I give the exact same plan to will cause an increase in his body fat level. So all in all it depends, for myself I take in atleast 25-30g of protein, around 40-50g of carbs and 10g of good fats each meal. A person has to look up there own Macros as a reminder.

[wala]

Originally Posted by Abyss

Lets Work For Mass, Mass, MASS!!!

By - Abyss (Myself)

Before we go any further I would like to say this article is'nt for you peeps out there who want to be like Brad Pitt in freakin Fight Club or you want to stay at 130lbs 6'4 and want your abs all the time, if you are one of them stay the hell out. This article I am gonna explain is only for MASS FREAKS! The ones who want Mass and only MASS! The ones who need help, I am gonna tell you once and for all what you need to eat and how much, You want MASS, then read on....

I hear it all the time, ''Abyss I eat alot but I still can't gain weight'' well you want to know why you can't gain weight, its because your not eating enough. Some peeps think yeah I am gonna eat 2 fruits, 1 bread and 2 eggs for breakfast, and have a small salad with a protein shake for lunch, and have some more whey for PWO around 20g protein and then have a Tuna can for dinner and go sleep. Most people think that's eating food. Man I say FUCK THAT!! That food is just enough for one meal man! You wanna be big, you gotta eat like one!!

You want an example of a meal, this is'nt some sissy ass meal for models and abercrombies, this is a true meal for people who want to have MASS! Your meal should be firstly for breakfast, 7 egg whites 2 whole eggs, 60g oats, 1 banana, 2 glasses milk, some multivitamins and much more as you can eat. Man seriousley if you can't eat this breakfast you ain't gonna see no gains, you might aswell pic up another hobby, because this lifestyle is'nt for you. The meal I gave was just an example like a guideline.

I will also show you an example bulking diet at the end so that will be coming later on...

Calories And Ectos

Now your probaly wondering how much calories do I need, well that all depends on your weight. I have found a very simple and easy method on how to find your calorie intake, multiple your weight by 20, there you have it your calorie intake. The typical mass building calorie phase is 3500-4000 calories a day. You should spread your calories apart in to 6-7 meals. That calorie intake I gave you is required by most people including myself, this is generally for Meso/Endos.

Also a general rule for ectos, damn you guys need to be more flexible with your diets, I have received over 20 good solid P.M's (Private Messages) each week from Ectos, most people may agree or disagree with me, but you guys need to eat like horses, if you see junk food like Pizza, burgers and etc. Eat it, I obviousley ain't saying this should be your main priority, but once you got your protein, carbs and good fats eat the FUCKING FOOD!! It dosen't matter, you ain't gonna turn to a Sumo wrestler anytime soon. Typically and super, super ECTO should take in 5000 calories a day, yeah sounds alot dosen't it, but trust me it is'nt once you get used to it. You guys are burning calories and calories, so eating a little junk there won't kill you. Once you guys start to see fat gains add a little cardio, but don't over do it either because your just burning excessive precious calories, this is not affordable you need those calories for your body to function. I don't want to hear those same excuses and bull shit ''I don't have an appetite'', man that is no excuse at all. You better eat that meal like your life is depended on it. Hell I don't feel like eating sometimes, I also don't feel like working out sometimes, but do you know WHAT!! I still freakin do, because I don't give a shit. I want that MASS and I wanna GROW!! First and foremost thing you need is Displine, motivation and dedication to the lifestyle, and you gotta make these sacrafices no matter what, so Ectos lets get serious and start eating MADLY!!!

Example Bulking Diet

Breakfast:

7 egg whites
2 whole eggs
1 banana
Multivitamins
2 glasses of milk
1tbsp Peanut Butter

Lunch:

Baked Potato
2 Chicken Breasts
2 cups of Veggies
added Olive oil 1 Tbsp
1 cup of Brown Rice

PWO: (blend it in a shaker)

50g Whey
50g Dextrose
40g Oats
Added Banana

Midday:

60g Oats in milk
5 egg whites
2 whole eggs
1 apple
20g protein shake

Dinner:

Tuna Can
2 cups of Veggies
1 chicken Breast
Baked Potato
Baked beans 25g

Bedtime:

4 glasses of skim milk
2 tbsp peanut Butter
1 cup of oats. (optional)


Now if you see fat gains, who fucking cares, seriousley don't freak out its a mass building phase, why do you think we cut after like all the Pros do, Off season is the time to get big and ONLY BIG! I ain't of course saying go pack on a dirty amount of fat NO! What I am saying is you will see some fat gains, not huge ones but slight, but like I said before if your one of those Brad Pitt wanabes this is'nt for you. You can always lean down in Season time, right now you should focus on MASS. Why do you think we have Teens looking small all year round, I will tell you why because they waste there time cutting, bulking, cutting, bulking, MAN forget that cut and bulk shit. Just eat right, train big and GROW. The only think your doing is taking one step back and forward. Being a teen is an awesome time to GROW as your test levels are over the moon.

So until then, Eat Big, Lift Big, Sleep Big, Think Big, AND GET BIG!!!

I agree with the theory about eating big... makes sense at the end of the day.

There are however a few things i disagree on mate.

I dont believe an ecto has to munch on everything in sight like pizza's, McD's etc At the end of the day, there is a simple equation as we both know - to add mass, you need to consume more calories than your body uses.

Not only that of course, I believe that the most important thing is the SOURCE of the cals. For good mass building (and I'm talking LEAN mass here) we're probably looking at 40% protein, 40% carbs and 20% good fats. (adjustable depending on the individual)

The PWO shake I think has too much protein. the average person (and remember these ecto guys are alot smaller than average guys) can only take in and use approx a maximum of 40g protein at a time. The PWO shake has 50g and then also about 6 grams from the oats - so 56g altogether. The 16g of excess protein alone will only become waste - literally!

I think trial and error should be used for bulking - like you said, if you get a little fat building up, then IMO the guy should look at lowering fat or carb levels slightly. After a around a year, I think the average guy trying to add muscle mass can find out exactly what he should be eating to gain the max muscle he can, while keeping fat at bay.

The other point you mentioned - 'why do you think we cut after like all the Pros do, Off season is the time to get big and ONLY BIG!'

Fair comment, but remember, NONE of us on here are pro's and only a small percent use AAS. Therefore, my point is that YES, a pro can bulk all year and then cut for a show - as he has the potential to cut fat while at least maintaining muscle (maybe even still build muscle slightly)

But, the average guy on the street who is natural will lose muscle mass without a doubt while 'cutting' and in most cases end up at the same weight they were before they started. So I think while I agree that its ok to add fat to a physique, it would be irresponsible to add so much fat that a cut was needed. The last point on that issue is that pros have a job - to win comps so they have to be looking their best at that moment in time (usually the space of 2 or 3 days) where as us regular guys - we wanna look good for as long as we can throughout the year! for me - Its the WHOLE year and I do stay fairly lean personally.

Dont take anything I've said the wrong way either mate, cos appart from the points I've made which are what I believe, everything else you've said is true and a good read.

Keep tho articles coming

[Abyss]

Originally Posted by wala

I agree with the theory about eating big... makes sense at the end of the day.

There are however a few things i disagree on mate.

I dont believe an ecto has to munch on everything in sight like pizza's, McD's etc At the end of the day, there is a simple equation as we both know - to add mass, you need to consume more calories than your body uses.

Not only that of course, I believe that the most important thing is the SOURCE of the cals. For good mass building (and I'm talking LEAN mass here) we're probably looking at 40% protein, 40% carbs and 20% good fats. (adjustable depending on the individual)

The PWO shake I think has too much protein. the average person (and remember these ecto guys are alot smaller than average guys) can only take in and use approx a maximum of 40g protein at a time. The PWO shake has 50g and then also about 6 grams from the oats - so 56g altogether. The 16g of excess protein alone will only become waste - literally!

I think trial and error should be used for bulking - like you said, if you get a little fat building up, then IMO the guy should look at lowering fat or carb levels slightly. After a around a year, I think the average guy trying to add muscle mass can find out exactly what he should be eating to gain the max muscle he can, while keeping fat at bay.

The other point you mentioned - 'why do you think we cut after like all the Pros do, Off season is the time to get big and ONLY BIG!'

Fair comment, but remember, NONE of us on here are pro's and only a small percent use AAS. Therefore, my point is that YES, a pro can bulk all year and then cut for a show - as he has the potential to cut fat while at least maintaining muscle (maybe even still build muscle slightly)

But, the average guy on the street who is natural will lose muscle mass without a doubt while 'cutting' and in most cases end up at the same weight they were before they started. So I think while I agree that its ok to add fat to a physique, it would be irresponsible to add so much fat that a cut was needed. The last point on that issue is that pros have a job - to win comps so they have to be looking their best at that moment in time (usually the space of 2 or 3 days) where as us regular guys - we wanna look good for as long as we can throughout the year! for me - Its the WHOLE year and I do stay fairly lean personally.

Dont take anything I've said the wrong way either mate, cos appart from the points I've made which are what I believe, everything else you've said is true and a good read.

Keep tho articles coming

No problem man that's what I like Feed back, Like I said before in my article whether your agree or disagree. The reason I said Ectos should eat some junk is because since not everyone can eat so many clean calories at once especially ectos, I think a little Pizza won't do any harm at all, its not all useless calories and most ectos can get away with it. As long the protein, carbs, good fats are in then I don't see a problem for an ecto have a little treat. The point is if you see the pizza don't pass by it, you might aswell eat it, I don't see no harm at all.

When a person bulks, they are gonna pack on fat I mean that is why we cut, you do pack on small amounts and then cutting time we shred it. I wasen't trying to apply at all go pack on heaps of FAT! Not at all, a person should focus on lean gaining, but with the high calorie account the fat may come too a minimum.

Even though most of us aren't pros, the off season can still apply to us aswell. Because we can be leaning down for the beach or whatever you want to lean down for, and winter is the time for MASS take advantage of that season.

[Da Master Piece]

Awesome post brother, I liked how you just got to the point, some articles I read are always talking about themselves most of the time until they get to the part what you need to know. You wrote it like, that's it, I am gonna tell it straight up. Good work, I enjoyed the read, repperz.

[Dr Maria]

x3 to the girl who said it dosen't imply to me, but I'm sure it does to the young ones. Glad you decided to make one rather than keep explaining it to the same teens over and over what to do. But now you can just show this in one go. wonderful Article, even though you sounded a little bitsy Angry. but I can understand that.