Hi Bodybuilder,

First off, I know I have been sending you a load of bodybuilding diets to g= ain weight and that might not be your goal. Don’t worry, in the next week = or two I’ll start doing the same thing for fat loss. I’ll post the diets I= used to get shredded and ripped for my last show.

If you have specific bodybuilding and nutrition questions please post them = on my blog and I’ll get to them for future blog posts. http://www.vincedelmontefitness.com/blog

Now onto today’s newsletter…

A clean bodybuilding diet is the cornerstone of your muscular development. = A bodybuilding diet plan that leaves you in a caloric deficit is like tryin= g to buy a $50,000 car with only $25,000 in the bank. Another analogy of a= weak bodybuilding diet is rowing against the current. You’ll move a littl= e but in the end you’ll be exactly where you started.

That explains why many guys look the exact same as they did last week, even= last year.

The Secret Is In The Surplus

Your body requires 3500 calories to gain 1 pound of weight. That means that= you need to consume an extra 1000 calories 3x a week or an excess 500 calo= ries each day. Both approaches can work. If you only trained 4 days a wee= k, you could stagger your calories. Lets say your maintenance calories wer= e 4000 calories a day. You could eat 5000 calories on your workout days and= 4000 calories on your off days. You would still consume an extra 3000 cal= ories which would lead to about 1 pound of weight gain a week. And that is= where the growth happens!

If you weigh between 200-225 pounds and not gaining muscle mass, take a clo= se look at the 5000 calorie bodybuilding diet below. You might discover th= at you’ve been grossly under-eating. A lot of food eh?!

Don’t expect to eat 5000 calories tomorrow. That’s like trying to do a 5-d= ay bodybuilding program if you’ve never worked out before. Figure out how = to start adding these calories gradually. You could focus on eating the en= tire breakfast for one week. Next week, focus on eating all of meal 1 and = 2. The week after focus on consuming all the calories from meal 1,2 and 3.= Scale it up gradually and don’t set yourself up for failure by trying to = following a bodybuilding diet plan that might be too challenging at first.

Time to chow down! Here is your 5000 calorie bodybuilder diet:

6:00 am Breakfast: 56 grams Protein powder 3 cups Milk, low fat (1%) 2 cups Cereal, cold 2 cups Blueberries 6 tbsp Almonds, slivered

77g P - 99g C - 18g F - Calories: 866

9:00 am Snack: 1/2 cup Cottage cheese, light/low fat 56 grams Protein powder 2 cups Grapes 3 tbsp Barley 1 1/5 oz Sunflower seeds

70g P - 90g C - 18g F - Calories: 802

12:00 pm Lunch: 4 1/2 oz Chicken breast 4 oz Cheese, low or non fat 4 cups Vegetable soup 4 Crackers 3 whole Pita 12 Peanuts

77g P - 99g C - 18g F - Calories: 866

3:00 pm Snack: 49 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 1/2 tbsp Barley 3 tbsp Almonds, slivered 1 tsp Olive, Flax, Hemp or Salmon Oils 2 Tangerines

70g P - 99g C - 18g F - Calories: 802

6:00 pm Dinner: 11 oz Beef, lean cuts 4 cups Cauliflower 2 cups Rice 6 tbsp Almonds, slivered 1 1/3 cups Fruit juice

77g P - 99g C - 18g F - Calories: 866

9:00 pm Snack: 11 oz Turkey breast, skinless 2 cups Chickpeas 1 cup Mushrooms 1/4 cup Onions 1 head Lettuce, iceberg 3 cups Cherry tomatoes 6 tbsp Almonds, slivered

77g P - 99g C -18g F - Calories: 866

Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004

Train hard and expect success,

Vince DelMonte Author, No Nonsense Muscle Building Author, Your Six Pack Quest Advisory Team, Maximum Fitness Mag Contributor to Men’s Fitness Mag Honors Kinesiology Degree

P.S. Order No Nonsense Muscle Building TODAY if you want to build head turn= ing muscle. Spring is only 2 months away… http://www.vincedelmontefitnes= s.com