Meet Alon Gabbay
- Age: 32
- Height: 5′ 11″
- Weight: 170 pounds
- Favorite Body Part: Abs
- Waist: 30″
- Body fat: 7%
Nutritional Advice for Insane Muscle Gain
- Eat every 2 to 3 hours (5 to 6 smaller meals troughout the day instead of one huge meal and a couple of snacks)
- Eat a balanced diet rich in protein and carbohydrates. High-quality carbs are especially important for muscle growth, don’t leave them out!
- Don’t overdo it with protein (especially in the form of supplements) – it can actually be damaging for your internal organs if you consume too much.
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Protein
- Should range from 30 to 35% of your total calories
- Try to consume between 0.8 grams to 1 gram per pound of bodyweight daily. Do not go over 1 gram per pound per day.
Good sources of protein:
- Cold water fish (tuna, salmon, cod, haddock, sea bass)
- Lean beef, chicken, turkey
- Low-fat milk, low-fat cottage cheese, low-fat yogurt
- Eggs
- Beans
- Unsweetened peanut butter
- Raw seeds and nuts
Carbohydrates
- Should range from 50 to 60% of your total calories
Good sources of carbohydrates:
- Whole grains
- Whole grain cereals with more than 5 grams of fiber
- Unsweetened oatmeal
- Sweet potatoes/yams
- Dark green vegetables: spinach, broccoli, asparagus, peas, lettuce (eat romaine, not iceberg)
- Fruits: Eat many different colors each day. The darker the color, the better. Blueberries are the best! Apples, strawberries, bananas, etc.
Fat
- Should range from 10 to 20% of your total calories
Good sources of healthy fats:
- Try to get EFA (essential fatty acids) such as olive oil, and flax seed oil
- Limit animal fats and fried foods and get non-hydrogenated fats
- Eat foods that contain Omega 3 fatty acids: walnuts, almonds, pumpkin, sesame and sunflower seeds
- Fish also contains healthy fats
Sample Meal Plan
Breakfast
- As soon as you get up, drink 8 ounces of water.
- Do not drink milk and OJ together at the same meal. Drink milk for breakfast and OJ later in the day.
- Things to eat: Oatmeal, wholegrain cereal, eggs, wholegrain bread/or bagel/muffin, bananas, pancakes/waffles
- Lunch foods also make good breakfast foods: peanut butter and jelly, wraps and tortillas, protein shake
Mid-morning snack
- Wholegrain bagel, piece of fruit and water
Lunch
- Eat some chicken (or beef or fish) and a fair portion of rice (or pasta or potatoes), oatmeal, salad, vegetables, some whole grain bread and a piece of fruit.
- Combine both protein and carbs!
Pre-Workout Meals
- Things to eat: Pasta, potatoes, oatmeal, rice, salad, meat/fish
- 90 minutes before working out: consume between 250-300 calories with a 1:1 ratio of protein and carbs
Post-Workout Meals
- Between 30 minutes to 1 hour after working out: consume about 60 grams of a fast-acting carbohydrate and 30 grams of protein
- Example: 60 grams of dextrose or 3 slices of WHITE bread can be your fast-acting carb and a protein drink for the 30 grams of protein.
- 2 hours after working out: have a balanced meal combining protein and carbs
Bedtime Snack
- Casein Protein Shake
OTHER NOTES
- Drink a lot of water (about 1 gallon) throughout the day
- Have 5 or 6 servings of fruits/vegetables each day
- Try to sleep at least 7 hours every night (preferably 8 hours)
SUPPLEMENTS
- A supplement is, by definition, something extra. The most important thing is to eat properly. If you do this, the need to supplement is not as great
- Many people don’t fully supply their body with minerals, Vitamin C, B-Complex and flax seed oil
- At a maximum, consume two protein shakes per day and make sure you consume no more than 35 grams of protein at one time
Hope the above gives you a valuable insight into how I eat to stay in shape. If you’re interested in my workout routine, be sure to join Sixpacknow.com.