11 Nutrition Tips To Make It Impossible To NOT Build Muscle

11 Nutrition Tips To Make It Impossible To NOT Build Muscle

By Vince Del Monte

Note: These tips are for people who are never going to use a meal plan or count calories and simply want to wing their muscle building nutrition.  However, for some beginners, this strategy can and does work for a period of time.

The strategies below will absolutely help you build muscle mass but it’s a shot gun approach.  This means that if you gain too much fat after incorporating some of my methods below, it’ll be hard to determine where you went overboard.

Two-weeks before the World Fitness Model Championships, June 2008.

For the best results, maintain a food diary that will turn into a road map so if in two weeks you are gaining more fat, look back on your daily intake and see where you made a wrong turn. Or if you make the best muscle building gains of your life you can look back and find out how to duplicate your success again in the future.

If you’re not tracking anything than you’re you’re essentially trying to make money without viewing your bank statements.  You really have no idea how much is going out or coming it and at the end of the month if you saved any  money – consider yourself lucky.

Again, the methods below are for guys who want to gain weight fast and not overly concerned with gaining some fat.  The tips below are not a scientific or strategic approach to building muscle but you may find a few “saviors” below that help you keep the scale rising upward and keep you on the track to fast mass.

With that word of caution, enjoy the non conventional bulk up nutrition tips below and let me know which one you’re going to try.

  • Don’t overeat for longer than two-weeks at a time unless a) You want to turn into a fat lardo or b) You are 5-10% body fat and extremely on the thin side.
  • During your bulking periods, hitting your goal calories for 3 or 4 days out of the week is not going to cut it.  You need toconsistently overeat during your two-week mini bulk up cycles as taught in 21-Day Fast Mass Building.  Anybody can overeat for three or four days at a time – keeping this up for up to two weeks is your first goal before reassessing your physique.
  • You need to pack more calories per bite.  Think about ways to add more calories to the foods you’re eating.  Consider pouring olive oil all over your eggs.  Eat a 1/2 cup of mixed nuts while you’re waiting for your food to cook. Make sure your nuts are salted so you’ll eat more. Stick two slices of bread in your mouth instead of just one.  Starting adding an avocado with each meal.  Be creative and look for solutions and they’ll appear to you.
  • Stop eating “diet foods.”  Instead of chicken, eat beef.  Instead of tuna and white fish, eat salmon.  Instead of egg whites, eat whole eggs.  Instead of fruit in your weight gainer, add oatmeal.  ”Diet foods” will not bulk you up unless your full time job is eating.
  • Start incorporating pre workout and workout and post workout drinks into your game plan.  Drink simple carbs like Gatorade (although this contains high-fructose corn syrup so don’t go crazy with it) during your workouts and after.  Start eating handfuls of raisins, rice cakes and white bagels post workout to spike your insulin and move your
  • Have ONE freebie meal a day.  If you know you’re going to have it then you’ll be more compliant with following the rest of your clean bulking meals.  Go out for dinner with your wife.  Eat a meal with your buddies.  Eat whatever you want. You’re bulking so don’t freak out.  If you’re only bulking two-weeks at a time before reassessing your physique, minimal damage will occur and it’ll keep your daily meal plan exciting and rewarding.  Just be sure to not screw up the rest of your meals that day.  ONE freebie meal a day, not two or three.
  • After every meal, slam back 1 scoop of Iso-Smooth protein powder.  Often times you always have room for a little bit more and saving that extra room for protein and water should be simple enough.  If you did this three times a day then you’ll get an extra 300-400 calories a day coming from good quality protein.
  • Always have a box of protein bars in your cupboards or in your car.  Although, protein bars have many shortcoming in terms of health, they are “tier-2″ options to prevent missing your meals and calories.  VPX’s Zero Impact bars are an excellent high protein meal with lots of natural carbs and fats inside them.  These are the same ones I eat.
  • Start cooking hard boiled eggs.  It takes about 12 minutes to cook a dozen of them each morning and easily portable.  You get about 72 grams of protein for only three to four dollars unless you’re buying organic eggs.  Not a bad deal for easy muscle.
  • Always keep a bag of mixed nuts and sunflower seeds on hand. Adding some M&M’s to the mix can add some really easy calories.  Fill them up in 1/2 or 1 cup amounts and you’ll gain weight for sure.
  • Eat this one hour after you workout:  2 large bananas.  1 cup of Vector cereal. 1 container of cottage cheese.  Deadly post workout mass building meal.  Easy to consume too.
  • Do your best to consume greens with each meal to improve digestion and absorption to ensure your nutrients end up bulking up your muscles and not your waistline.  Do I have to tell you to drink 4 liters of water a day?  Come on, that’s bodybuilding 101 stuff.


Now, if you’re an advanced bodybuilder you know that you wouldn’t even consider some of these strategies above.  This info is a “lazy man’s” nutrition guide to building muscle.

Notice that I didn’t give you an excuse to eat crap at McDonald’s or any fast food dump? t’s not necessary if you utilize the tips above, drop your cardio to no more than three sessions a week and lift intensely.

I’ll caution you again – don’t throw the entire kitchen sink at your body (i.e. don’t implement all the strategies above at once) or else you’ll have a major problem with digestion and absorption and spend the rest of your day in the bathroom.

And most importantly, to pack on muscle you’re going to need to eat somewhere around 17-20 x your bodyweight in calories.  There’s no getting around that.   Okay, let me know which tip you’re going to incorporate IF you’re not following a specific meal plan.

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10 Responses to “11 Nutrition Tips To Make It Impossible To NOT Build Muscle”

  1. Vince

    @Ryan. In terms of eating foods like high sugar candy during your bulking phase, it’s an easy decision if you put it this way: “Will they help you speed up the process or slow the process of bulking?” Eating a “better quality” simple sugar like rice cakes, Gatorade or better yet, dextrose or maltodextrin (fastest acting) are BETTER choices than M&M’s but if you’re in a pinch and M&M’s are all you have, go for it. The main problem with candy is that it ALSO contains fat which will NOT absorption and uptake.

  2. Vince

    Exactly. Frazer… we just launched an entire 11-part, comprehensive program last week on this strategy. Did you miss it? http://www.21dayfastmassbuilding.com

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  3. Vince

    Marcelo. You should be drinking IN BETWEEN your meals primarily. Better for digestion and absorption. Don’t drink so much with your meals.

  4. Matt

    @Izaak R. – Stick it on your vegetables at dinner!

  5. Marcelo

    Question: how are we supposed to eat 6 times a day and drink a gallon of water as well,If I drink a lot I don’t feel hungry at all because the water fills up my stomach…

  6. Frazer

    hey vince im pretty interested in the ‘mini-bulk’ tip you menton here, about having a high caloric suplus for no more than 2 weeks at a time.

    Would you recommend lowering to maintainence calories for the 3rd week of each cycle? or a slight deficit?

  7. Ryan

    Hey Vinny,

    I’m just starting the second week of the bodybuilder routine in your 21 day fast mass program.. I did the BW500 circuit and stacked it with the metabolic ab shredder for the first week, and successfully cut my calories in half (I had been mass bulking since september at the advice of friends and put on 50 pounds which bumped my BF% up to 26- gross I know). I’ve got a before pic, in which I weighed 248lbs in. After a week of cutting and eating only 2000 calories a day (starving all week) I cut down to just 234 pounds after 1 week. I’ve been following the nutrition guide to a T but it doesn’t mention anything about M&M’s being acceptable calories like you do here and I was wondering if fat guys like me should stay away from sugar and corn syrup even during a bulking cycle?

    For 2nd weeks breakfast I’m eating about 1/3 of a pound of rice pasta followed by a shake w/ chocolate almond milk, peanut butter, almond butter and unsweetened apple sauce. I tried blending oatmeal and granola in it once, and it was just like having a bowl of oatmeal (never thought I’d have to chew a shake). Anyway, according to the nutrition guide I’m supposed to consume around 560g of carbs a day, and the majority of that should be at breakfast, pre and post workout right – so does that mean I need to hit 180g of carbs in those 3 sittings and try to avoid carbs the rest of the day? Cause after that week of cutting and I definitely bloated from the monster breakfast I just had. Should I also focus on eating more beef instead of turkey over the next 2 weeks? I’m just curious because a lot of your advice seems to be focussed towards the thinner guys who could use some fat, and I’m trying to read between the lines and figure out what I should do to give myself the best shot @ winning the transformation contest?

    Thanks for all your help Vince, I hope it works!


  8. Izaak R.

    I tried cottage cheese the other day with almonds and couldn’t eat more than 3 spoonfuls…i just can’t stomach cottage cheese by itself. I started to add cottage cheese to my bedtime protein shake and it’s actually drinkable. What else can I do with cottahe cheese?

    like always, your stuff is always great! Keep it coming!

  9. Vince

    Originally Posted By Andrew
    I’ve been on the MYM for 6 phases and have recently moved on to the 21 day fast mass program diet plan coupled with Lee Hayward’s Blast Your Squat. I must say that I really enjoyed the MYM training and the current squats program I’m on but one thing’s for sure, if you don’t overeat enough, no workout program is gonna give you gains. So I’m really hoping that Blast your Squats + the rebound effect would give me some good gains. keep up the good work guys.

    Andrew… that’s an important lesson to “get” from EXPERIENCE and documentation. A lot of guys say, “I know … I know that… ” but their physique doesn’t prove it.

  10. Noobkiller

    Your cartoon caracature transformation picture is great. The after Vinnie looks like his muscles doubled up, but the head looks like it grew over 30times in size! Was the artist trying to tell you something, and did you get him back for that? Hilarious!