Muscle Gain Mistake #5 To Avoid: Unstocked Kitchen

Here’s the truth: getting big is not easy! In fact, packing on pounds of lean muscle mass can be one of the biggest challenges ever. It’s certainly no walk in the park like getting lean is (yes, getting lean is 10x easier than building muscle).

Just like I say, any idiot can lose weight, I believe the contrary is also true, any idiot can gain weight. What separates the men from the boys is the degree of muscle weight you gain during your muscle building journey. How good are you at maximizing the muscle to fat ratio?

That answer is determined by how comfortable you can become with these two ideas I learned from one of my University professors, Dr. John Beardi:

Idea #1 — To gain muscle mass, you’re going to have to spend more money on groceries than you’re currently spending. If you endeavor to get bigger and don’t start increasing your weekly grocery bill, all your muscle building prayers will go unanswered.

Idea #2 — To gain muscle mass, you’re going to have to shop, cook, eat, and clean the kitchen more often than you’re currently doing. That’s right, if you don’t increase your grocery store frequency as well as the amount of food you prepare, the amount of daily fork lifts you do, and the amount of dishwashing you do, your reign as the world’s weakest man will continue to go uncontested.

Yes, this is a huge challenge! However, this is where you need to place your mental energy! This is where the “weight gain battle” is won and lost. All the fancy nutrition tricks in the world won’t do you any good if you fail to address this game-changing nutritional habit.

Since the Internet has exploded with hundreds of “overnight gurus”, everyone is being marketed these fancy nutrition tricks, which certainly have a time and place, however the real issue is ignored — your kitchen is still not stocked! There is no trick to cure no food!

In order to build muscle, you don’t need any more nutrition tricks, you need to ensure your fridge and cupboards are always stocked with the essentials. After you clean out all the processed foods, replace it with “muscle growing foods” and keep replacing it over and over. You need to set up a shopping system (for example, I shop every Thursday and Sunday), or else you’ll find yourself with empty cupboards.

Albert Einstein defined Insanity as, “Doing the same thing over and over again and expecting different results.” This couldn’t be further from the truth. In summary, here is a list of the habits that must change if you desire to defeat your muscle-unfriendly genetics:

  • You’re going to spend more money on groceries
  • You’re going to shop more
  • You’re going to cook more
  • You’re going to clean more
  • You’re going to move the fork and knife more


If these habits don’t change then you can kiss your muscle building dreams goodbye. Here is a snapshot of my muscle building kitchen and what it looks like a few days at a time:

  • Organic brown eggs
  • Egg whites
  • Organic Greek yogurt
  • Ricotta cheese
  • Gatorade
  • Organic chocolate milk
  • Coconut water
  • Extra lean ground beef
  • Bananas
  • Broccoli
  • Strawberries
  • Raspberries
  • Blueberries
  • Cucumber
  • Tomatoes
  • Onions
  • Peppers
  • Avocados
  • Oranges
  • Spinach
  • Asparagus
  • Garlic



  • Bio Trust Protein Powder
  • Poliquin’s QuadriCarb Powder
  • Blue Star’s Cretine
  • All Max’s CytoGreens
  • Revolution’s BCAA
  • Progrades Genesis
  • Powdered Gatorade
  • Poliquin’s Glycine Powder
  • Almond butter
  • Natural peanut butter
  • Apple cider vinegar
  • Lentils
  • Red beans
  • Black beans
  • Canned tuna
  • Salted mixed nuts
  • Sugar free gum
  • Oatmeal
  • Quinoa
  • Ezekiel cereal
  • Pumpkin seeds
  • Green olives
  • Organic maple syrup
  • Gatorade
  • Rice cakes
  • Pasta
  • White potatoes
  • Red potatoes
  • Sweet potatoes
  • Yellow potatoes
  • BBQ spices

  • Atlantic salmon
  • Halibut
  • Filet mignon
  • New York steaks
  • Chicken breast
  • Garlic shrimp
  • Shrimp
  • Black cod
  • Breaded cod

  • Variety of teas
  • Variety of coffees
  • Stevia
  • Pam cooking spray
  • Variety of spices for steaks
  • Cinnamon
  • White vinegar

  • Cilantro
  • L Carnitine
  • Krill Oil
  • Fish Oils
  • Vitamin D
  • Tangy shrimp sauce
  • Garlic minced
  • Sun dried tomatoes
  • Lemon juice
  • Mustard
  • Ketchup
  • Greens powder
  • BBQ sauce
  • Raspberry jam
  • Hot peppers
  • Tomato sauce

  • Avocado oil
  • Extra virgin olive oil
  • Balsamic oil
  • Macadamia nut oil
  • Franks hot sauce
  • Coconut oil

Your Up Next!

How does your kitchen compare to mine? Better? Worse? See room for improvement? Leave your comments and questions below.

And then, right after, hit the grocery store and stock up!



10 Responses to “Muscle Gain Mistake #5 To Avoid: Unstocked Kitchen”

  1. Vinnie Leone

    Use dextrose instead of Gatorade. Abs are not for excreting waste their function is to stabilize and flex the spine.

  2. Vinnie Leone

    Tarzan, eggs have actually been proven to lower cholesterol…

  3. Vinnie Leone

    I’m pretty sure Vince doesn’t have a do and don’t eat list of nuts, he eats just eats a variety. How much you consume depends on your goals.

  4. Vinnie Leone

    Mario, l-carnitine is great for both. 3-7g per day has been proven beneficial.

  5. Vinnie Leone

    Hey Tony, when Vince had his first transformation of 40+ lbs he didn’t even know organic food existed…

  6. Robertt

    So, Sam… Any idea on WHO funded this “study”? And WHY? Didn’t think so. In short, the “study” didn’t actually study anything new–it was a “metastudy” or a re-hash of =previous= studies–which, incidentally, left out LOTS of important stuff. You can read Mike Adams’ take on the whole issue at Natural

  7. tony

    wow you have a lot of healthy nutritional organic foods i dont think i would be able to afford that much :(

  8. Howard

    I’d say I have 80% of what you have, not as many supplements though. Fruits and vegetables are always in my kitchen. I don’t feel “right” if I don’t have daily servings of them.



  10. mario

    Nice. i am missing few things. will correct it this weekend :) great article like always. one question. i see l-karnityne listed there. can it be taken while bulking up to control fat gain or only when cutting? if can be what is the best time and dosage for it? thanks