The Sam Fussell diet

[bigbob111]

Has anyone ever read that book "muscle - confessions of an unlikely bodybuilder"? Basically, the author tells his story of developing from a skinny wimp to a musclebound monster. His initail bulking phase - as claimed in the book - included a diet of:
6 eggs, 6 slices of toast, cereal, and a can of tuna for breakfast
a pound of hamburger, baked potato, and a salad for 1st lunch
2 chicken breasts, spinach pasta, 2 more slices of toast for 2nd lunch
another hamburger or steak, a super sized can of tuna, anothr potato, and more bread for dinner.

Apparenlty this is the diet for reaching the 200 pound body mass mark. im not sure how accurate this all is, he may have exagerated the benefits, but im interested if anyone else has tried the same diet patterns and how effective it all was.

My diet is not that intense, but includes about 800grams of tuna and other meat each day, plus whatever fruit and vegtables i can fit in around that. So far, since going back to the gym, i have in fact lost some fat, and gained muscle, while still staying close to the same weight for quite some time. its only now that im approx 4kg (9pounds) heavier.

[inflated]

Actually that is not that much food for a bodybuilder who trains hard and is trying to put on size, it seems like a lot because its all real food not snacks and garbage that most people eat throughout the day.

[bigbob111]

I have managed to fit down 4 eggs for morning breakfast, plus more as long as i begin soon enough. as for the extra lunch, thats not much of a problem to stomach as long as there is the oportunity for it. time management issues.

[monstermusclebe]

Nah, that really isn't all that much food.

My diet:

* Meal 1 / 7:30 AM:
- Ezekiel English Muffin (s)
- 5 egg whites (sometimes raw)
* Meal 2 / 9:00 AM (pre-workout):
- 12 oz raw skim milk
- Protein powder (for another 25g protein)
- Misc. natural nutritional powders for antioxidants, etc.
- 3 TBSP raw honey
- Creatine
- Fresh vegetable juice made with
~ 6 carrots
~ 2/3 bunch spinach
~ 1/3 bunch kale
~ 1/3 bunch chard
~ 1/2 lemon (for taste)
* Meal 3 / 11:45 AM (post-workout):
- milk / protein powder (as above)
- Misc. natural nutritional powders for antioxidants, etc.
- 3 TBSP raw honey
- Creatine
- 2 bananas
- 1 kiwi
* Meal 4 / 1:30 PM :
- Turkey sandwich w/ Ezekiel bread, tomato, lettuce, mustard
- Large glass of raw milk
* Meal 5 / 3:45 PM:
- Same as Meal 4
* Meal 6 / 6:00 PM:
- Varies, but average meal consists of
~ Brown Rice or Ezekiel pasta
~ 3 chicken breasts (sometimes this is grass-fed beef)
~ Veggie juice (see meal 2)
~ Romaine salad
* Meal 7 / 8:30 PM:
- 12 oz raw milk w/26 g protein powder
* Meal 8 / 1:30 AM:
- Same as meal 7

THIS WORKS. BIG TIME. But it takes a LOT of work and a LOT of discipline. I am also getting a lot more "micro-nutrient" nutrition than is offered in most bodybuilding nutrition plans. My body not only is starting to get much bigger, I also feel incredibly alive because of all the nutrition in everything I eat. For example, the Ezekiel stuff is all made from live grains, rather than "enriched white flour" -- which is basically paste.

It took me a number of months to adjust to this diet. But I've become a total machine about it in recent weeks, and the size is a comin' on, baby.



Regardless of WHAT you eat, the most important thing is to eat a lot and to eat frequently. Whatever diet you follow, if you aren't gaining weight, you need to up the calories in each meal.

[inflated]

Originally Posted by monstermusclebe

Nah, that really isn't all that much food.


Regardless of WHAT you eat, the most important thing is to eat a lot and to eat frequently. Whatever diet you follow, if you aren't gaining weight, you need to up the calories in each meal.

Well stated! Looks like a good diet, I like more fresh vegetables and less bread, but Ezekial bread is probably the best there is.