Get Big—Eat Big!

 

By: Josh Bryant

 

“You ain’t going to get big eating poultry,” bellowed legendary SHW powerlifter Garry Frank as we talked training over steak and eggs at Waffle House in Baton Rouge at 2AM post squat workout.

Bottom line, you aren’t going to add serious bulk eating like a bird!

It amazes me to see some of the nutritional protocols prescribed by the modern day “gurus” for packing on size—they look to the light side of weight watchers.  Sure, wild rice is healthier but 2,000 calories, regardless of quality, won’t even bulk up the local pygmy.

There is no “proven” laboratory formula to gain weight-the commonalities of every weight gain nutrition regimen is high calorie—high protein. Let’s take a look at some of the bulking regimens of the past pillars of iron.

Anthony Ditillo in his epic classic—“The Development of Muscular Bulk & Power,” which I highly recommend, prescribes the following high calorie bulking recipes and diets:

 

Weight Gaining Soup

– 8oz can of corn

-8oz can of peas

-4 tablespoons of butter

-1 pound of ground beef

-2cans of 8oz tomato juice

-1 cup of pork and beans

 

Hi-Protein Salad

-1/2 Head of lettuce

-4 sliced tomatoes

-4 diced carrots

-4 stalks diced celery

-1 cup of cream cooked corn

-1/2 lbs of roast beef

-4 slices of Swiss cheese

-1 tablespoon salad dressin

 

Weight Gaining Drink

-Pint of Ice Cream

-Pint of heavy Cream

-Pint of Light Ice Cream

-8 Eggs

-Gelatin

-4 tablespoons of peanut butter

-tablespoon honey

-1 cup of powered skim milk

A typical breakfast prescribed by Ditillo would be as follows.

-6 whole eggs

-5 pieces of wheat toast

-3 pieces of sausage

-two glasses of whole milk with extra powdered milk added

-glass of fruit juice

-piece of fruit

Lunch would look like

-3 sandwiches with meat and cheese

-can of tuna

-quart of whole milk

-three pieces of fruit

Dinner would look like

-pound of meat

-cup of yellow vegetables

-cup of green vegetables

-3e bakes potatoes

-4 slices of wheat bread

-two glasses of whole milk with extra powdered milk added

-Ice cream topped with fruit

I am not recommending you follow the outlined diet and I am not endorsing it as healthy, but dollars to donuts says a majority of people would gain weight with it.

Please remember this article next time someone “eats everything in sight but can’t gain weight.”

Al Davis’ Protocol

My client, Al Davis, had the biggest bench press in the word in 2011 and the biggest of any Masters lifter in 2013.

Here is the diet Al followed in 2011—this does not include the extra milk he drank with breakfast and dinner.

Meal 1		Protein	Carbs	Fats	Calories
12 oz Grapefruit Juice		1.5	35	0	146
6 whole eggs		36	2.25	29.3	416.7
3 cups of instant grits		12	111	1.5	505.5
Meal 2
8 Scoops MHP Up your Mass		92	116	22	1030
2 Table Spoons of Peanut Butter		8.03	6.26	16.12	188
Meal 3
16 oz 90% lean ground beef		89.6	0	44.8	788
2 cups of sphagetti		2.6	86.4	2.6