Meal Plans

The M&F “GFH” Diet

Get freakin’ huge with (more) of the right food and supps at the right times to drastically accelerate muscle growth.

josh bryant thumbnail by CSCS, MFS, PES

milk

There is no “proven” laboratory formula for gaining quality muscle weight but the commonalities of every weight-gain nutrition regimen are the same: high calorie, high protein. It’s going to take more than skinless chicken breasts and organic spinach to put on appreciable amount of muscle and any serious powerlifter, strongman or bodybuilder will tell you the same.

To get big you gotta eat big…or rather, bigger than you thought. John McCallum, a legendary bodybuilding writer during the 1960s and 1970s, prescribed drinking the following get big drink daily, in addition to three big meals.

McCallum’s GFH Drink

2 quarts of whole milk

1 serving weight gainer (more if you want to gain faster)

2 cups of powered skim milk

2 whole eggs

4 tablespoons of peanut Butter

Half brick of chocolate ice cream

Banana

4 tablespoons of malted milk powder

6 tablespoons of corn syrup

Blend ingredients together and voila! Drink throughout the day in addition to three big meals.

How This Applies

McCallum’s approach works for adding bulk. The potential downside is that it can be too effective and, for most trainees, can result in gaining unwanted body fat. For the mesomorph with a fast metabolism, this will work. And if you think that your body type or training intensity and frequency can keep up, then by all means, give it a go.

For everyone else, a more measured approach to big eating is required. But please remember McCallum’s protocol next time someone says that they, “Eat everything in sight but can’t gain weight.”

The M&F Approach

In the words of country legend, Toby Keith, “What about me?” Well, for you, we break it down into training and non-training days. Surprise! You’re going to eat more calories and protein on training days than on rest days. See below for the particulars.

Bulk Training Days

       

Meal 1

Protein

Carbs

Fats

Calories

8 oz grapefruit juice

1

24

0

100

4 whole eggs

28

0

20

320

4 slices Ezekiel Bread toast

8

60

2

320

Meal 2

Protein

Carbs

Fats

Calories

3 scoops protein blend (whey, casein)

66

15

3

351

4 Slices Ezekiel Bread Toast

8

60

2

320

2 table spoons almond butter

7

5

19

202

Meal 3

Protein

Carbs

Fats

Calories

12 oz flank steak

90

0

36

684

Sweet potato

2

24

2

103

1 cup of broccoli

3

6

0

18

Meal 4

Protein

Carbs

Fats

Calories

3 scoops protein

66

15

3

351

2 tablespoons almond butter

7

5

19

202

Meal 5

Protein

Carbs

Fats

Calories

12 oz salmon

72

0

20

496

1 cup of broccoli

3

6

0

18

Intra-workout: 10 grams of BCAAs with 16 oz of Gatorade

1

58

0

232

Post-workout: 45 grams of whey protein

30

50

0

320

Totals

392

328

126

4037

Other Supplements: 2000 mg of Vitamin C, multivitamin, 3000 mg of Glucosamine, 3 grams of carlson fish oil

       

Substitutions

       

Protein: chicken, lean cuts of steak, fish, turkey, eggs, whey, caseinate, any high quality, low-fat, protein powder

Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread

 

Bulk Non-Training Days

       

Meal 1

Protein

Carbs

Fats

Calories

8 oz grapefruit Juice

1

24

0

100

4 whole eggs

28

0

20

320

2 slices Ezekiel Bread toast

4

30

1

160

Meal 2

Protein

Carbs

Fats

Calories

3 scoops protein blend (whey, casein)

66

15

3

351

2 slices Ezekiel Bread toast

4

30

1

320

2 tablespoons almond butter

7

5

19

202

Meal 3

Protein

Carbs

Fats

Calories

12 oz flank steak

90

0

36

684

Sweet potato

2

24

2

103

1 cup broccoli

3

6

0

18

Meal 4

Protein

Carbs

Fats

Calories

3 scoops protein blend (whey, casein)

66

15

3

351

2 tablespoons almond butter

7

5

19

202

Meal 5

Protein

Carbs

Fats

Calories

12 oz salmon

72

0

20

496

1 cup broccoli

3

6

0

18

Totals

353

160

124

3165

Other Supplements: 2000 mg of Vitamin C, multivitamin, 3000 mg of glucosamine, 3 grams of fish oil

       

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