Navigating Your Mass Gain Day

Alright, so we’ve thrown a lot of information at you thus far with nutrition.  But, hopefully it hasn’t been overwhelming.  We are trying to keep this information as simple as possible.  We want you to be able to read a lesson, whether for strength and conditioning or nutrition, and start applying this stuff immediately.

Principles (overview)

Planning and Shopping


Increasing Fats or Carbs

Keeping Protein Up

Road Map to Gains City!

It’s now time to start approaching these principles and applying them across the day.  We KIND OF covered this in the Plan and Shop lesson, as well as the Prepare lesson.  But now it’s time to think about YOUR schedule, and YOUR choices.

Here are just a few of the things that some of you have had to say, with regards to diet, since starting the program:

“…probably killing it with my diet this week and then turning into Chris Farley over the weekend.”


“Too much alcohol abuse.”


“I need to be an adult and be more responsible with eating and drinking.”


“Feel great during the week, tend to make to make some bad choices on the weekend.”


We won’t be mentioning names from these, or saying if one person said two of those things in the same post :-) .  But, we will attempt to lay out some stuffs that will help you to navigate your mass gain day.

Notice we didn’t say week?


Don’t look up

Sure, approach the week with a plan, but don’t look up too often.

Have you ever taken part in a long, grueling event?  Maybe it was a race- running, biking, swimming- doesn’t matter…  But looking up at how far you have to go can crush you sometimes.  When we simply focus on the few steps directly in front of us and only check our distance still to come once in a blue moon, shit just gets easier.

We can all crush one thing, or even a few, repeatedly- but looking too far ahead can sap your energy.


You’re making a choice all the time

“It’s the remix to ignition
Hot and fresh out the kitchen
Mama rolling that body
Got every man in here wishing
Sipping on coke and rum
I’m like so what I’m drunk
It’s the freaking weekend baby
I’m about to have me some fun”

- R. Kelly

No one has ever said, “what would R. Kelly do…”  But some of us approach certain days, probably the weekends, like the song “Ignition.”

By all means, have your fun.  However, keep your goals in mind.  Make a better choice much of the time and you’ll still see some serious progress.  Think of it like this…

We don’t need to be perfect, we don’t need to look way ahead.  Not in the week, nor down the continuum…  just do a little better NOW.  This meal, this choice.  But realize this…

It’s a cycle.

After a little bit of time making slightly better choices, improve again.

And again.


“Don’t reinvent the wheel, just realign it.”
- Anthony J. D’Angelo

It becomes effortless over time…


“But now what, guys?”

Well that’s it.  YOU have to navigate for YOU.  It’s time to adult.