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Anabolic Secrets eJournal
Issue 9

In This Issue...

Nutrition For Maximum Muscle Gains

Dear Friend,

Many well-respected champion bodybuilders have said that 80% of bodybuilding success is a result of your nutritional program.  

This is definitely true if you're a hard gainer.  You can't ignore proper nutrition and think you'll grow bigger and stronger just from training.  If you want to get big, you've got to eat big.

To gain muscular body weight, you will need to eat at least five to six meals every day.  Your body can assimilate food better when it is spread throughout the day, rather than gorging yourself on two to three large meals.

The main component required in a muscle building/weight gaining diet is protein... so you will need to eat a lot of high quality complete protein foods. 

What is a "complete" protein?  

It's a protein source that contains all the essential amino acids (protein is composed of amino acids) required by your body to support growth.  These sources are:

  • Red meat
  • Chicken and other fowl
  • Fish and seafood
  • Eggs
  • Dairy products

Other foods like beans and nuts contain protein, but it is an incomplete protein.  They do not contain all the essential amino acids necessary to support growth... so don't depend on those to supply your protein needs. 

Are YOU Making This Mistake?

Diet is where most people drop the ball. Most bodybuilders drastically underestimate how much food is required for mass gains. Many bodybuilders I have trained didn't start gaining until they started eating a very large amount of protein and high quality foods. 

The amount of calories you need each day is an individual thing. You may need to experiment for a while to find the right amount. And it never remains static.  It can vary from day to day based on several factors like activity level, stress, etc.

If your goal is muscle mass gains, you need to start gradually increasing calories... mostly from protein and fat.

Start keeping a daily journal for one week of what you eat and when.  Then increase daily calories by 250 calories per day (mostly from protein and fat) until you start gaining.

You don't HAVE to use protein powder, but it sure makes it easier to ingest a lot of high quality protein and calories if you use a protein powder with your meals. 

The following is an example of the type of diet many bodybuilders have followed to gain muscular body weight. 


  • Meat, fish or fowl 1/4 lb 
  • 3 eggs 
  • 2 slices whole grain toast (like Ezekiel bread, available in many health food stores) with butter or peanut butter 
  • Protein drink

Snack #1

  • Cottage cheese 1/4 lb 
  • Fruit 
  • Protein drink


  • Tuna, chicken or turkey sandwich (on Ezekiel bread)
  • Cottage cheese 1/4 lb 
  • Salad 
  • Protein drink

Snack #2

  • Cheese or peanut butter sandwich (on Ezekiel bread) 
  • Protein drink


  • Chicken, Turkey or beef 8 oz 
  • Baked sweet potato 
  • Cooked or steamed vegetables 
  • Salad 
  • Protein drink 

Snack #3

  • Two eggs (any style)
  • Fruit 
  • Protein drink

Don't expect to dive in and start eating all this food the first day. You should eat progressively (just like you will train progressively) and try to eat a bit more each week.

Here's a little secret I discovered
late in my training career...

Many people don't secrete enough digestive enzymes to properly digest their food... myself included. Because of this, a portion of each meal doesn't get digested and assimilated by your body. It basically passes right through without being utilized.

By taking a digestive enzyme supplement with every meal and snack, you insure complete digestion and assimilation of your food.

And THAT can greatly increase your gains.

When I started taking digestive enzymes with each meal, I had less digestive distress after each meal... and saw an almost IMMEDIATE increase in my energy level, performance in the gym and muscle/strength gains.

Click here to discover a more in depth explanation of how digestive enzymes can DOUBLE your gains.

Another Important Secret For Faster Gains...

About 30 to 45 minutes prior to your workout, drink 30 grams of whey protein mixed in water only, and eat half a banana. This will insure you'll have protein and clean carbs available to your muscles during your workout.  

Then about 5 minutes prior to your workout, take 5 to 10 capsules of Nitrobol with water. This further supports anabolism by having essential amino acids that don't need digesting available immediately to your muscles while you are training.

IMMEDIATELY after your workout, take another 5 to 10 capsules of Nitrobol with water. This gives your muscles the essential amino acids they need for recovery and growth at the most crucial time they need them.

Wait approximately 10 to 15 minutes and drink another 30 grams of whey protein mixed in water only, and eat half a banana. This will insure you'll have protein and carbs available to your muscles over the next couple hours after your workout. 

A diet like I described, combined with this pre and post workout nutrition program, should give you some kick ass muscle gains... IF you're training correctly to stimulate muscular gains WITHOUT making your body go into a catabolic state.

You can get one of the best training programs for gaining muscle quickly as a free eBook download by clicking here

It not only has a program for gaining muscular bodyweight... but also a program losing body fat quickly.

I hope that helps.

All the best,

Rick Gray

Neither anabolicsecrets.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.


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