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MuscleChemistry Registered Member
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<!-- logo -->Yoda 3 Training (Y3T), is split over a nine week period and divided into 3 three week phases.
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->
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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
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
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
6-8g BCAAs
Halfway between meal 2 & 3
1 scoop of Real Mass
Protein 16g | Carbs 26g | Fat 4g
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
6-8g BCAAs
Halfway between meals 3 & 4
1 scoop of Real Mass
Protein 16g | Carbs 26g | Fat 4g
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
6-8g BCAAs
Halfway between meals 4 & 5
1 scoop of Real Mass
Protein 16g | Carbs 26g | Fat 4g
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
6-8g BCAAs
Halfway between meals 5 & 6
1 scoop of Real Mass
Protein 16g | Carbs 26g | Fat 4g
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
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
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
6-8g BCAAs
Halfway between meal 6 & 7
1 scoop of Real Mass
Protein 16g | Carbs 26g | Fat 4g
2 scoops of Gaspari Myofusion
Protein 50g | Carbs 10g | Fat 6g
30g walnuts
Protein 5g | Carbs 4g | Fat 20g
Additional Supplementation
Extra Oomph:
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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.
<!-- Social Header Widget --><!-- The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program...
-->
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<!-- / Social Header Widget -->
<!-- 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
<EMBED id=nuevoplayer height=295 name=nuevoplayer type=application/x-shockwave-flash width=480 src=http://videos.bodybuilding.com/nuevo/player/nvplayer.swf?config=http://videos.bodybuilding.com/nuevo/econfig.php?key=233da34916d294ce7a70 bgcolor="#ffffff" quality="high" allowscriptaccess="always" wmode="transparent" allowfullscreen="true" flashvars="image=http://videos.bodybuilding.com/preview/88000/2_88402.jpg">
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
- 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.
- Take ½ serving of Size-On Max with 25oz of water and drink this between your sets.
- 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).
- Take a ZMA that includes around 30-40mg of Zinc and around 400-500mg Magnesium; take this 45-60 min before Meal 7.
[ Neil Hill's Programs ]
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