Posted in DIET stuff

Building Phase SAMPLE DIETS explained

 October 27, 2014  19 Comments

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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19 thoughts on “Building Phase SAMPLE DIETS explained”

  2. 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.

    Reply

  3. 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

    Reply

  4. 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

    Reply

    1. 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!

      Reply

  6. 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?

    Reply

    1. 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?

      Reply

  7. 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?

    Reply

      1. 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!

  8. 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.

    Reply

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