
For maximum muscle growth the bodybuilder alternate his training and diets structures between a cutting phase and building phase.
These phases typically lasts about between 3-6 month although 3 months seems to be the best approach as that allows for optimal tendon growth and recovery when the phases are alternated.
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The building phase focuses on extreme heavy lifting with low reps (6-8 per set) while to cutting phase allows for tendon healing and strengthening with much lower weights and higher reps (15-20).
This video will focus on the diet structure most suited for a building phase.
Since the purpose of the building phase is to add as much lean muscle growth as possible it will have an obvious calorie increase over the cutting diet. The higher your body fat the easier your body can add muscle growth.
However it is not as simple as it sounds.
There are three different approaches.
A – try to add lean muscle growth while staying ripped with a body fat levels about 6%.
B – Add lean muscle growth while increasing the body fat to a 8-9% body fat range.
C – Add lean muscle growth while increasing body fat to the 12-15% range.
Now, no matter who tells you what, groups A and C can ONLY be successfully achieved with anabolic steroids and banned substances. Effective muscle growth cannot be obtained with a 6% body fat approach without external help. Yes you might be able to add a little lean mass but not effective mass (2-5kg).
The same goes for group C – it is easy to increase body fat levels to 12-15% but once you’ve finished with the building phase to try to bring down those levels to a ripped 4-5% is VERY difficult and close to impossible in a 3 months period. And for those that get it done within that period, well, they lose nearly all the muscle gained due to the strict diet that needs to be applied to get the body fat levels down. Thus why nearly all in this group resort to anabolics to protect the muscle while shredding the fat to get down to that 4-5% body fat levels.
If you want to venture a non-anabolic route and stay as natural as possible, there is only but one way to do the building and that is to target your building phase diet to reach body fat levels of 8, max 9%.
This will allow you to shed your body fat successfully in the 3 month cutting period down to 4-5% for a ripped look and to hold on to at least 80% of your hard-earned muscle.
This is where my diet is focused.
You will see from my cutting diet in an earlier video/post that my calorie intake has now increased with 500 calories.
But the critical aspect of any cutting and building diet remains, you HAVE to check your progress every 14 days with a weigh-in, fat calipers measurements and tape measurements. This is to make sure that your diet calories are correct and not adding uncontrollable fat. The moment you reached the 8-9% body fat you must lower the calories slightly again and stay within that range for the next total period of 3 months.
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Here is my current building phase diet structure:
Monday | |||||||||||
Calories | Protein | Carbos | Fat | Sodium | |||||||
Meal 1 | |||||||||||
Filter Coffee, 1 cup | 0 | 0 | g | 0 | g | 0 | g | 0 | mg | ||
Milk, lowfat� 2%, 0.25 cups | 31 | 2 | g | 3 | g | 1 | g | 38 | mg | ||
Omega 3 & 6 capsuals, 4 capsuals | 36 | 0 | g | 0 | g | 4 | g | 0 | mg | ||
Oats, 60 g | 288 | 14 | g | 41 | g | 7 | g | 0 | mg | ||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Blueberries, 100 g | 22 | 1 | g | 5 | g | 0 | g | 3 | mg | ||
Meal Totals: | 540 | 48 | g | 53 | g | 15 | g | 113 | mg | ||
Meal 2 | |||||||||||
Oats, 80 g | 384 | 19 | g | 54 | g | 10 | g | 0 | mg | ||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Meal Totals: | 547 | 50 | g | 58 | g | 12 | g | 73 | mg | ||
Meal 3 | |||||||||||
Chicken, breast, , 150 g | 273 | 48 | g | 0 | g | 7 | g | 119 | mg | ||
Oil, olive, 0.5 tbsp. | 60 | 0 | g | 0 | g | 7 | g | 0 | mg | ||
Potato, Sweet, 1.5 med | 180 | 3 | g | 42 | g | 0 | g | 18 | mg | ||
Pineapple, fresh, 0.5 cups | 40 | 1 | g | 11 | g | 1 | g | 1 | mg | ||
Meal Totals: | 553 | 51 | g | 53 | g | 14 | g | 138 | mg | ||
Meal 4 | |||||||||||
Pineapple, fresh, 0.5 cups | 40 | 1 | g | 11 | g | 1 | g | 1 | mg | ||
Chicken, breast, , 150 g | 273 | 48 | g | 0 | g | 7 | g | 119 | mg | ||
Potato, Sweet, 1.5 med | 180 | 3 | g | 42 | g | 0 | g | 18 | mg | ||
Oil, olive, 0.5 tbsp. | 60 | 0 | g | 0 | g | 7 | g | 0 | mg | ||
Meal Totals: | 553 | 51 | g | 53 | g | 14 | g | 138 | mg | ||
Meal 5 | |||||||||||
Corn thinz, 2 cake | 80 | 2 | g | 16 | g | 2 | g | 20 | mg | ||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Sugar free Peanut butter, 1.5 tbsp. | 150 | 5 | g | 12 | g | 13 | g | 105 | mg | ||
Meal Totals: | 393 | 38 | g | 32 | g | 17 | g | 198 | mg | ||
Meal 6 | |||||||||||
Beef Fillet, 200 g | 386 | 63 | g | 0 | g | 14 | g | 131 | mg | ||
Rice, brown, long grain, 1 cups | 110 | 2 | g | 23 | g | 0 | g | 0 | mg | ||
Mixed salad, 100 g | 20 | 0 | g | 5 | g | 0 | g | 20 | mg | ||
Meal Totals: | 516 | 65 | g | 28 | g | 14 | g | 151 | mg | ||
Meal 7 | |||||||||||
Beef biltong, 100 g | 268 | 52 | g | 0 | g | 5 | g | 46 | mg | ||
Sugar free Peanut butter, 2 tbsp. | 200 | 7 | g | 16 | g | 17 | g | 140 | mg | ||
Meal Totals: | 468 | 59 | g | 16 | g | 22 | g | 186 | mg | ||
Daily Totals: | 3568 | 362 | g | 293 | g | 110 | g | 998 | mg | ||
Tuesday | |||||||||||
Calories | Protein | Carbos | Fat | Sodium | |||||||
Meal 1 | |||||||||||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Oats, 60 g | 288 | 14 | g | 41 | g | 7 | g | 0 | mg | ||
Omega 3 & 6 capsuals, 4 capsuals | 36 | 0 | g | 0 | g | 4 | g | 0 | mg | ||
Blackberries, 0.5 cups | 20 | 1 | g | 5 | g | 0 | g | 0 | mg | ||
Meal Totals: | 507 | 46 | g | 49 | g | 14 | g | 73 | mg | ||
Meal 2 | |||||||||||
Oats, 80 g | 384 | 19 | g | 54 | g | 10 | g | 0 | mg | ||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Meal Totals: | 547 | 50 | g | 58 | g | 12 | g | 73 | mg | ||
Meal 3 | |||||||||||
Tuna, canned in water, 150 g | 196 | 44 | g | 0 | g | 1 | g | 614 | mg | ||
Pasta, plain, cooked, 0.5 cups | 100 | 4 | g | 20 | g | 1 | g | 1 | mg | ||
Mayonnaise, light, 3 tbsp. | 150 | 0 | g | 3 | g | 15 | g | 330 | mg | ||
Mixed salad, 200 g | 40 | 0 | g | 10 | g | 0 | g | 40 | mg | ||
Pineapple, fresh, 0.5 cups | 40 | 1 | g | 11 | g | 1 | g | 1 | mg | ||
Meal Totals: | 526 | 48 | g | 44 | g | 17 | g | 985 | mg | ||
Meal 4 | |||||||||||
Pasta, plain, cooked, 0.5 cups | 100 | 4 | g | 20 | g | 1 | g | 1 | mg | ||
Mayonnaise, light, 2 tbsp. | 100 | 0 | g | 2 | g | 10 | g | 220 | mg | ||
Chicken, breast, , 150 g | 273 | 48 | g | 0 | g | 7 | g | 119 | mg | ||
Mixed salad, 200 g | 40 | 0 | g | 10 | g | 0 | g | 40 | mg | ||
Pineapple, fresh, 0.5 cups | 40 | 1 | g | 11 | g | 1 | g | 1 | mg | ||
Meal Totals: | 553 | 52 | g | 43 | g | 18 | g | 380 | mg | ||
Meal 5 | |||||||||||
HMT Nitro Whey, 2 scp | 163 | 31 | g | 4 | g | 3 | g | 73 | mg | ||
Oats, 60 g | 288 | 14 | g | 41 | g | 7 | g | 0 | mg | ||
Meal Totals: | 451 | 45 | g | 45 | g | 10 | g | 73 | mg | ||
Meal 6 | |||||||||||
Hake, 250 g | 425 | 52 | g | 9 | g | 7 | g | 452 | mg | ||
Avocado, 0.25 med | 77 | 1 | g | 3 | g | 8 | g | 5 | mg | ||
Mixed salad, 200 g | 40 | 0 | g | 10 | g | 0 | g | 40 | mg | ||
Meal Totals: | 541 | 53 | g | 22 | g | 14 | g | 498 | mg | ||
Meal 7 | |||||||||||
Beef biltong, 80 g | 214 | 42 | g | 0 | g | 4 | g | 37 | mg | ||
Sugar free Peanut butter, 2 tbsp. | 200 | 7 | g | 16 | g | 17 | g | 140 | mg | ||
Meal Totals: | 414 | 49 | g | 16 | g | 21 | g | 177 | mg | ||
Daily Totals: | 3539 | 342 | g | 278 | g | 106 | g | 2260 | mg | ||
Saturday | |||||||||||
Calories | Protein | Carbos | Fat | Sodium | |||||||
Meal 1 | |||||||||||
Omega 3 & 6 capsuals, 4 capsuals | 36 | 0 | g | 0 | g | 4 | g | 0 | mg | ||
Egg, Large, whole, 2 whole | 160 | 12 | g | 2 | g | 10 | g | 126 | mg | ||
Egg, Large, white only, 8 whole | 136 | 32 | g | 0 | g | 0 | g | 440 | mg | ||
Bread, Rye, 2 slices | 140 | 4 | g | 26 | g | 2 | g | 300 | mg | ||
Mushrooms, 1 cups | 20 | 2 | g | 3 | g | 0 | g | 7 | mg | ||
Meal Totals: | 492 | 50 | g | 31 | g | 16 | g | 873 | mg | ||
Meal 2 | |||||||||||
Oil, olive, 0.5 tbsp. | 60 | 0 | g | 0 | g | 7 | g | 0 | mg | ||
Chicken, breast, , 150 g | 273 | 48 | g | 0 | g | 7 | g | 119 | mg | ||
Potato, Sweet, 1.5 med | 180 | 3 | g | 42 | g | 0 | g | 18 | mg | ||
Meal Totals: | 513 | 51 | g | 42 | g | 14 | g | 137 | mg | ||
Meal 3 | |||||||||||
Sugar free Peanut butter, 1.5 tbsp. | 150 | 5 | g | 12 | g | 13 | g | 105 | mg | ||
Corn thinz, 3 cake | 120 | 3 | g | 24 | g | 3 | g | 30 | mg | ||
Beef biltong, 80 g | 214 | 42 | g | 0 | g | 4 | g | 37 | mg | ||
Diet soda, 1 tin | 20 | 0 | g | 5 | g | 0 | g | 300 | mg | ||
Meal Totals: | 504 | 50 | g | 41 | g | 20 | g | 472 | mg | ||
Meal 4 | |||||||||||
Kauai chicken parmesan wrap, 1 wrap | 341 | 31 | g | 44 | g | 16 | g | 601 | mg | ||
Diet soda, 1 tin | 20 | 0 | g | 5 | g | 0 | g | 300 | mg | ||
Meal Totals: | 361 | 31 | g | 49 | g | 16 | g | 901 | mg | ||
Meal 5 | |||||||||||
Cheese, cottage, fat free, 250 g | 165 | 31 | g | 8 | g | 1 | g | 915 | mg | ||
Chips, 1 pkt | 247 | 3 | g | 25 | g | 15 | g | 300 | mg | ||
Meal Totals: | 412 | 34 | g | 33 | g | 16 | g | 1215 | mg | ||
Meal 6 | |||||||||||
Beef Fillet, 200 g | 386 | 63 | g | 0 | g | 14 | g | 131 | mg | ||
Mixed salad, 200 g | 40 | 0 | g | 10 | g | 0 | g | 40 | mg | ||
Wine, table, 500 ml | 417 | 0 | g | 0 | g | 233 | g | 0 | mg | ||
Meal Totals: | 842 | 63 | g | 10 | g | 248 | g | 171 | mg | ||
Meal 7 | |||||||||||
Jellie, weighless, 1 pkt | 48 | 0 | g | 12 | g | 0 | g | 0 | mg | ||
Cheese, cottage, fat free, 250 g | 165 | 31 | g | 8 | g | 1 | g | 915 | mg | ||
Mixed nuts, 30 g | 160 | 7 | g | 6 | g | 13 | g | 3 | mg | ||
Meal Totals: | 373 | 38 | g | 26 | g | 14 | g | 918 | mg | ||
Daily Totals: | 3498 | 316 | g | 232 | g | 343 | g | 4687 | mg | ||
Weekly Totals: | 10605 | 1020 | g | 803 | g | 559 | g | 7944 | mg |

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Wish you Happy training and much growth!
Hiw much would it cost to have you plan a diet and a weight lifting regimen for me?
Was for 6 weeks on tour/holiday buddy. Sorry for late reply. The system (ADVANCED SYSTEM II) is $165 US – sign up here: https://gertlouw.com/my-transformation-secrets/
Hi Gert, I’m 47 years old and weigh only 66kg. i have been struggling my entire live to gain weight, I’ve tried mass builders, gym, shakes and any advice i where given, no luck. is there a diet i can follow to gain weight? i would like to bee cut like you, but at this stage i would be happy not to look like a scare crow. thank you.
Hi Jaco…you need to stimulate the body for growth by training to failure (less than 1 hr 4-5 times a week).
Then via the diet you feed the body to grow. It won’t grow if not stimulated and it won’t grow if not fed correct. Both very important but in the end the diet is the absolute key. Here is a good example of such a diet: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/
Sterkte maat!
Dear sir. Greetings from madhur, I just vistar your uthne channel I am very thank ful to you and now I am you fan I also 40 plus very laze person but after listening to u I decided to fit like u pl.send me your regular boot up mail at my mail id once again thank and god bless you. Madhur
Greetings from Cape Town, Madhur. Thanks for the kind feedback! Well you are at the exact same age as when I started my journey. Just MAKE THIS HAPPEN! LOTS of free info on my site http://www.gertlouw.com te help you on your journey. But if you ever want a customised system based on the program and system I am following myself, then you can just signup here: https://gertlouw.com/my-transformation-secrets/
Really encouraging… I stopped my workout when I was 27 years old now I’m going to touch 41 comming January. 1 Month before I started going to gym. Accidentally came across your video and feeling motivated. Thanks brother
Hey thanks Gladson…but now use this motivation and go and MAKE IT HAPPEN! Lots of free info on my site to help you on your journey. Then off course if u ever want a customised focussed system just let me know! Wish u success buddy!
Man I am Inspired at 43y to do this , Great news. I will update the Success. Thanks …
Wish u GREAT success my friend!
Hi Gert, Im 41 years old, just found your info online and your Youtube channel. I find you very inspirational and want to try your techniques. My question is about body fat %. You speak of being in the 8-9% range. I dont know my % exactly but Im guessing Im above 20. Should I stay in the cutting phase until this comes down or can I still cycle between building and cutting?
Hi Jason, thanks for following me brother. The whole idea with the cutting and building phases is 2 fold: 1. To protect the body against training injuries (especially for the older guy) and 2. To provide a ladder approach to systematically move down the ladder with every building and cutting phase. Let me explain point 2 – With a building phase you climb one step on the ladder with increasing body fat but in the cutting phase you climb 2 steps down. Thus with every full building/cutting cycle you have climb one step down on the ladder in total. Thus systematically moving down the ladder with your body fat levels until you reached your goal weight. Thus at the same time ending up with a great looking muscled body and not a shapeless body which is what happens when one just diet and do no training. Hope this helps buddy?
Helps alot thanks for your response. Look forward to future posts/videos.
Gert you are AMAZING like you i’m 50! Also looking good but NOT as good as you! LOL a wee question…it’s not illegal in Uk to use steriods… what cycle would you recommend to us over 50s?
Here is an article I wrote on the subject http://gertlouw.com/2013/01/31/to-steroid-or-not/ and if u scroll down you will see the safest cycle I suggest for older guys…in my opinion nothing compares…
Hope it helps! Wish u much success my friend
Gert
In your meals what about Wednesday and Thursday, Friday Sunday ?
There is a four day plan. The Saturday you must only use for Sat. The other 43 days you cycle between the rest of the 6 days of the week. My nutritionist only provide 4 days nutrition plans and for longer plans it cost significantly more!
How you doing bro! Thanks for that great insight into your eating and training!was awesome picked up a few pointers for my own diet as well.
Thanx bud – keep growing! G.