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

GFH Diet, Explained

This nutritional protocol is designed for a male that has trained seriously for at least two years and weighs 200 pounds, trains with weights 3-6 days a week and does no cardio or a very moderate amount of it.

If you want to design your own plan that caters to your physique or training level, we recommend taking these two points away: eat 16-20 calories per day per pound of bodyweight and eat a minimum of 1 gram of protein per pound of bodyweight per day.

The protein shakes are in there for convenience. It is unfortunate but most Muscle & Fitness readers have to deal with work, school or family, all of which get in the way of the weight room and meal planning.

Your objective on training days is to get complex carbohydrates to supply energy to train and simple carbohydrates and fast-acting protein, during and after the workout, so we can immediately replenish glycogen stores and shovel amino acids to muscles that are ready to grow. For post-workout, use whey protein.

For all other protein shakes, use a multi-blend mix that contains both slow (casein) and fast (whey) acting proteins.

It’s important to eat for the day’s activities. That’s why on off days we are reducing carbohydrates and calories. If you see foods that you don’t like, we have provided you with substitutions.

For training days and non-training days, it is important that our fats come from good sources like fish, avocadoes, nuts and seeds for sustained energy, focus and health.

Older athletes and readers that easily gain body fat can look at reducing calories and carbohydrates by 20-25 percent as a starting point, adjusting up accordingly when ready. Some easy-gainers with a fast metabolism may need to increase caloric intake by 20-25 percent as a baseline and adjust accordingly.

Do you have to eat big to get big? Absolutely. But you have to go big and smart to put it all together.

Josh Bryant, MFS, CSCS, PES, is the owner of and co-author (with Adam benShea) of the Amazon No. 1 seller Jailhouse Strong. He is a strength coach at Metroflex Gym in Arlington, Texas, and holds 12 world records in powerlifting. You can connect with him on Twitter and Facebook or visit his website at

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