I will do at some point, I'm currently moving from Cardiff to Torbay so will be later on in the week.
I just read the second page of this thread and saw you were a bit shocked at Gary's food when he's bulking. You will need to eat a similar style to this but not nearly the same amounts.
I'm not massively clued up on the secrets of nutrition however simply put, to gain mass you need to eat enough food to firstly mantain your own body mass and enough on top of that to give your body what it needs to grow in response to training and to carry out the training.
A typical day for me in the summer would have been:
6:00: 6 egg whites, bowl of porridge
7:30: Post training shake with fast release carbohydrates and protein
8:30: Scrambled egg on brown toast
11:00 Pasta and 300g of meat
13:00 Protein shake - high carb and protein (slow release of both)
16:00 Pasta and 300g of white meat
19:00 Rice and 300g of meat with green veg
21:30 250g of white meat with smaller ammount of pasta with green veg
23:00 Protein shake - high carb and protein.
However you would not need to eat this much, but eating this regularly would massively help you to lean up.
The reason for regular eating is because it keeps your metabolic rate high which essentially means you will store less fat. If you go a long time without eating your body (as a survival response) will start to store your digested food as fat.
It does this because fat provides a lot of energy when it is burnt and is used at low intensity, when you go too long without eating your body essentially feels like it's being starved and is preparing for this by storing body fat, eating regularly prevents this, even if you eat small meals.
I've read a few articles from very good sources that give a decent protein to carbohydrate ratio to help you achieve different goals from your nutrition. I had to eat that much because I was training so intensely with rugby and I struggle to put on size so I had to sustain my mass eat loads to give me energy to train and recover from training. And then enough grow further.
When I write up some notes for the website G is hoping to make I'll put simplify these articles and hopefully that should be able to give you an idea of how much you'll need to eat in a day and the best way to break that up.
Hope that helps
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