This is being updated. In the mean time:
with Justin (Last updated 11-30-09)
Questions that are frequently asked…or those that should be.
Which diet should I use to get 70’s Big?
Any “diet” that has a name won’t get you to the top of the mountain. If you’re counting blocks, forget about it.
The first order of business is getting your protein squared away. Your diet is pass/fail depending on your protein intake. You should consume at least 1 gram of protein per pound of bodyweight each day if you want to grow (1.5-2 g/lb BW or more may be necessary).
What about carbs and fat?
Listen to me now and hear me forever…macronutrient ratios are largely irrelevant if you’re above 15% bodyfat.
Assuming you comply with the first rule, total calories are your major concern at this point. If you have a compelling need to be lean (e.g. you’re a weight-class athlete) you can start tweaking once you go below about 15% bodyfat mark.
I’m going to ignore your advice and ask about macros anyway.
There are hundreds of books, articles, and blogs out there that discuss this crap. We’re not going there. But here is a simple guide to macros. It is not completely technically correct, but it gives you an idea about the concepts. Protein is for building and maintaining muscle mass, carbohydrates fuel your efforts, and fat fuels your recovery. If you’re falling behind in any of these areas, increase the appropriate macro.
How much do I need to eat?
2) There is an old business adage, “don’t dress for a job you have; dress for the job you want.” Apply this to your eating. If you want to be 215, you need to eat for 215, not for your 165 pound sprint-Tri doing self. You won’t get 70’s Big by pushing bird seed around your plate at your local hippy bistro. Start with 125-150% of what you’re eating now and see how that goes for a couple weeks.
I can’t eat all the food. Can’t I just train harder?
Eating is training. Beowulf had Grendel. We have Mongolian and Chinese buffets. If you don’t have at least one dining experience every couple of weeks that resembles an epic struggle worthy of telling over beers, you’ll be putting from the rough for the foreseeable future.
We understand that eating for size and strength, especially if you have a high metabolism, is not easy. The body is very good at adjustment to small increases in caloric consumption. You may have to double your current intake to make appreciable gains. That’s why the gallon of whole milk a day works so well for the lean guys.
What about new age diets?
I don’t care if you know a friend of a friend who got “swole” on a raw food vegan diet. It doesn’t matter that your tofu-eating emo buddy finally pulled 205 off the pins. The rules apply, and you must obey them. Whole milk and hamburgers build a sturdier foundation than sprouts and soy.
What do I eat?
Anything that has a face and can run/swim/fly away from you. Anything that comes from such animals. Pretty much anything that grew in the ground, on a vine, or in a tree. Use some common sense, but select the most caloric dense items you can find.
Hey, what about us fat guys?
If you are a bigger guy with a high body fat percentage already, then your approach will be slightly different. A diet consisting of milk, meat, vegetables/fruit, and fat will do the trick — this is essentially a “Paleo”-type diet with milk Your protein requirements are the same (but obviously more), and more of your calories will need to come from fat. Olive oil can be added in to do the trick.
Do you have any example of 70s Big meals?
Of course. This will be updated as time goes by. Here are a few samples.