You gotta eat big to get big

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• Neil Hill's Nutrition Program — You Gotta Eat Big To Get Big
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<!-- logo -->Yoda 3 Training (Y3T), is split over a nine week period and divided into 3 three week phases.


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<!-- body -->Neil 'Yoda' Hill Fitness 360

Neil Hill stresses that nutrition is the key to success for any and every athlete. In the early years of bodybuilding, he didn't realize the importance of a sound diet. Neil had a healthy appetite, but didn't put a lot of emphasis into the "healthy" aspect. It wasn't until he started researching what successful bodybuilders ate, that he discovered it did in fact matter what he put into his body. That was an important lesson in quality versus quantity, although the quantity definitely had its place too.
Neil attributes the large portion of building muscle to eating during the night. Getting up in the middle of the night for a meal will actually speed up your metabolism and fuel your body for growth. If you want to get big, then you have to make the sacrifices that are necessary to do so. The concept is quite simple; you have to pay the cost to be the boss. If you're ready to take authority of your physique, then set your alarm clock and follow Neil's mass-building nutrition program now.
Neil Hill's Fitness Program
Watch The Video - 14:52

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You Gotta Eat Big To Get Big
Nutrition is the key to success for any athlete. Just like training, your nutrition has to be 3-dimensional, meaning you have to get as many key ingredients as possible. Vitamins, minerals, trace elements, carbohydrates, proteins and healthy fats from an array of healthy foods.
My mass building diet is for a person around 200-220lbs. The amount of macronutrients (protein, carbs and fats) may need to be altered depending on your body weight, your specific goals, and your ability to consume the high amount of calories.
Nutrition:
Calories: 7030
Fats: 198g
Protein: 566g
Carbs: 724g
Supplementation 1:
6g Glutamine
20 min before Meal 1


7-8g BCAAs
20 min before Meal 1


Meal 1:
8 egg whites

Protein 19g | Carbs 1g | Fat 0g
3 whole eggs

Protein 12g | Carbs 1g | Fat 12g
2 slices whole wheat bread (toasted)

Protein 7g | Carbs 28g | Fat 3g
2 tbsp peanut butter

Protein 8g | Carbs 6g | Fat 16g
3 oz oats

Protein 4g | Carbs 6g | Fat 16g
1 banana

Protein 0g | Carbs 19g | Fat 0g
5 oz mixed berries

Protein 1g | Carbs 21g | Fat 0g
16 oz glass of fresh squeezed orange juice

Protein 3g | Carbs 49g | Fat 0g

Total Calories For Meal 1: 1080​

Supplementation 2:
1 serving Gaspari Anavite 20 min after Meal 1


6-8g BCAAs
Halfway between meal 1 & 2


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 2: 206​

Meal 2:
8 oz Chicken

Protein 38g | Carbs 5g | Fat 0g
3 oz brown rice

Protein 2g | Carbs 20g | Fat 0g
3 oz green beans

Protein 1g | Carbs 0g | Fat 0g
1 tbsp olive oil

Protein 0g | Carbs 0g | Fat 13g

Total Calories For Meal 2: 412​

Supplementation 3:
6-8g BCAAs
Halfway between meal 2 & 3


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 3: 206​

Meal 3:
8 oz sirloin steak


Protein 66g | Carbs 0g | Fat 22g
4 oz mixed salad (Spinach, Peppers, Onions, Tomatoes, Mushrooms, etc.)

Protein 3g | Carbs 4g | Fat 0g
1 oz mixed nuts and seeds


Protein 5g | Carbs 7g | Fat 15g
3 oz yogurt


Protein 4g | Carbs 11g | Fat 1g

Total Calories For Meal 3: 1038​

Supplementation 4:
6-8g BCAAs
Halfway between meals 3 & 4


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 4: 206​

Meal 4:
8 oz Chicken

Protein 38g | Carbs 5g | Fat 0g
3 oz brown rice

Protein 2g | Carbs 20g | Fat 0g
3 oz green beans

Protein 1g | Carbs 0g | Fat 0g
1 whole egg

Protein 4g | Carbs 0g | Fat 4g

Total Calories For Meal 4: 352​

Supplementation 5:
6-8g BCAAs
Halfway between meals 4 & 5


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 5: 206​

Meal 5:
8 oz sirloin steak


Protein 66g | Carbs 0g | Fat 22g
9 oz yam


Protein 4g | Carbs 69g | Fat 0g
3 oz mixed salad (Spinach, Peppers, Onions, Tomatoes, Mushrooms, etc.)

Protein 3g | Carbs 4g | Fat 0g
1 tbsp olive oil

Protein 0g | Carbs 0g | Fat 13g
1 apple

Protein 0g | Carbs 13g | Fat 0g

Total Calories For Meal 5: 1007​

Supplementation 6:
6-8g BCAAs
Halfway between meals 5 & 6


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 6: 206​

Meal 6:
2 slices whole wheat bread (toasted)

Protein 7g | Carbs 28g | Fat 3g
2 tbsp almond butter

Protein 6g | Carbs 6g | Fat 17g
6 oz cottage cheese

Protein 19g | Carbs 6g | Fat 4g

Total Calories For Meal 6: 487​

Supplementation 7:
1 serving Gaspari Anavite 20 min after Meal 6


6-8g BCAAs
Halfway between meal 6 & 7


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 7: 206​

Meal 7:
3 oz of cereal (Muesli based)

Protein 8g | Carbs 66g | Fat 4g
1.5 cups of skim milk

Protein 14g | Carbs 19g | Fat 0g
2 scoops of Gaspari Myofusion

Protein 50g | Carbs 10g | Fat 6g

Total Calories For Meal 7: 722​

Supplementation 8:
6-8g BCAAs
Halfway between meal 6 & 7


1 scoop of Real Mass


Protein 16g | Carbs 26g | Fat 4g

Total Calories For Supplementation 8: 206​

Meal 8: (during the night, 3-4 hours after you go to bed)
2 scoops of Gaspari Myofusion

Protein 50g | Carbs 10g | Fat 6g
30g walnuts

Protein 5g | Carbs 4g | Fat 20g

Total Calories For Meal 8: 490​

Additional Supplementation
Extra Oomph:

• Take a good Digestive Enzyme 3 times a day between Meals (eg. Udo's Choice Ultimate Digestive Enzyme Blend)
• Drink 2 gallons of water a day

Pre Workout:

• Take 1 serving of SuperPump Max 45-60 min before you train with 25oz of water.
• 10-15 min before you train take 6g Glutamine & 8g of BCAA.

Intra Workout:

• Take ½ serving of Size-On Max with 25oz of water and drink this between your sets.

Post Workout:

• As soon as you finish training take 1 serving of Size-On Max 45-50g of Protein from IntraPro, and 35-45g of a good fast digesting carb (Vitargo).

Before Bed:

• Take a ZMA that includes around 30-40mg of Zinc and around 400-500mg Magnesium; take this 45-60 min before Meal 7.

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Good post bro, and I like that it mentioned how you should wake up in the middle of the night to eat.

Thanks that's one of the reasons I joined this site .. to absorb and learn as much as I can thank you Zeus

great post man!

Bump great post......its absolutley true.

Awesome post bro

Not bad, but I think that diet is overkill for someone 200-220 as he describes. I am in the 200-220 range and got here by eating barely more than half that.

crg914 said:

Not bad, but I think that diet is overkill for someone 200-220 as he describes. I am in the 200-220 range and got here by eating barely more than half that.

Click to expand...

I got to agree. I would probably turn into a lard-ass if I ate all of that food. I ran a count and came to 562G of protein and 620G of Carbs on this diet. So Yes, I would definitely turn into el gordo in about 2 weeks time.

Also ran a quick count on fat and came to 225G of fat. In total this is 6753 calorie diet.

crg914 said:

Not bad, but I think that diet is overkill for someone 200-220 as he describes. I am in the 200-220 range and got here by eating barely more than half that.

Click to expand...

i think its ment for a 220 guy to add size, maybe another 15lbs of muscles or what ever the goal would be

I think there's a different formula for everyone. What he may consume and grow from someone else with the same weight may not. It's just a giant fucking equation for eahc person and you have to play with it until you find what works for you specifically