About Massive Eating

• Massive Eating was designed by Canadian biochemist John Berardi, PhD. Dr. Berardi was previously a competitive bodybuilder. Thus, he understands the needs of weightlifters, who want to gain as much mass as possible without a corresponding increase in their waistlines.
  
  

Massive Eating Theory

• While on the Massive Eating plan, you will be consuming six meals per day. Your first three meals will consist of carbohydrates and protein, while the last three meals will consist of fat and protein. Eat at least 1 gram of protein per pound of body weight while on this plan, divided evenly among your meals. The only other rule is that you are not to mix excessive amounts of carbs and fat (more than 10 grams of each). This will minimize the likelihood of fat gain while maximizing your chances of gaining muscle.
  
  

Sample Meal Ideas

• Although you are allowed to eat carbs, keeping your carb choices "clean" will ensure optimal results. Thus, focus on fruits, veggies, rice, oats, whole grains and sweet potatoes. Sample carb and protein meals include chicken and rice, turkey on whole wheat, chicken stir-fry and egg whites with a side of fruit. Sample fat and protein meals include beef and broccoli, salmon with a side cheese and veggies or protein powder with tuna and fish oils.
  
  

Post Workout Drinks

• While bulking up, it is crucial to pay attention to your post-workout nutrition. Liquid meals are digested rapidly, thereby beginning the process of rebuilding that the body must accomplish after any training session. When finished with your workout, consume a protein shake mixed with carbs, regardless of the time of day. The optimal carb-to-protein ratio is two to one, so if you consume 50 grams of carbs you should pair that with 25 grams of protein.
  
  

Considerations

• Keep a food log while on this program. Your log should contain the foods you consume, along with your total number of calories for the day. Every two weeks you should weigh yourself to gauge progress. If you are gaining on pace (roughly one to two pounds per week), keep calories constant until progress stalls. If you are not gaining, increase your daily calories by 200 to 300 extra and reassess in another two weeks.