Eat for the gains you want – Day 4 of 84

Eat for the gains you want – Day 4 of 84

I have seen eat for the gains you want numerous time while reading up on various workouts, I have even heard people shouting it at gym. Hell, I even tell my brother (who is attempting the same 12 week transformation as me) “eat for the gains you want bru!”. One of the biggest parts of any workout plan to me seems to be nutrition.

Why is nutrition so important?

As mentioned in our How to gain muscle post, you need to eat to gain muscle. Muscles are a metabolically active tissue. These tissues require calories to keep growing. If you are looking to add-on mass, then it seems only obvious to eat more calories than you burn. AKA, eat for the gains you want, or more simply put, eat for the body you want, not the body you have.HOW TO GET FIT – Eat for the gains you want

I have read numerous studies suggesting that, if you are looking to gain mass, you need to increase your intake by 20 calories per pound of body weight. Seeing as though my goal of my 12 week transformation was to pack on some good muscle and loss the excess fat, I naturally started eating more.

Let’s get to the good part.

My ‘diet’ and I use that term loosely, seeing as though I don’t really like ‘diets’ it seems like something very wishy-washy. Where people use this “magic recipe” to lose weight and then once they reach their goal, most of them go back to eating junk and pack on weight once more. Lots of people refer to it as a lifestyle change, that definitely is more fitting, but I just prefer to see it as fuel for my body. I love eating, don’t get me wrong. There is nothing better than biting into a nice juicy steak. But I will accompany it with a healthier option to maintain my caloric intake.HOW TO GET FIT – Eat for the gains you want


I ‘refuel’ 6 – 8 times a day, depending on what my workout is for the day.

  • Most days it starts off with a protein shake first thing in the morning, along with, Glutamine, creatine and pre-workout. This is about 30 – 40 minutes before I hit the gym, enough time for the protein to work into my system to give my muscles some extra food to keep going through the tough weights regime.
  • My workout is then followed by another protein shake with a tall glass of water. Got to refuel those tired muscles and keep the water count up. More water means more hydration for those tired muscles.
  • About an hour after gym I have a bowl of oats, this is like a God send on these freezing cold days.
  • 10:20 is what I like to call ‘first lunch’, this usually consists of 100 – 200 grams of cooked brown rice and a protein of some sorts. Usually chicken with some hot sauce.
  • 12:40-13:00 is ‘second lunch’ which is similar to ‘first lunch’ just slightly more.
  • 15:00 calls for a snack, usually another piece of protein and some salad, or some biltong and nuts.
  • 18:00-19:00 is dinner time. Once again this is protein, and vegetable along with some brown rice.
  • Finally before bed I take another protein shake and a Testo booster.

HOW TO GET FIT – Eat for the gains you wantUsually when I tell people what my refuelling consists of, the stare at me with this confused expression. Those who have known me for ages know that I can pack away a lot of food, but even to them this seems excessive. However, I keep dropping centimetres, so something is working.

If anyone ever asks me, what is the most important thing during your transformation you can be 100% sure my answer will be “eat for the gains you want”.

Now my question to you is, what does your meal plan look like? Do you follow any diets?

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HOW TO GET FIT – Eat for the gains you want


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