This is a copy of the plan I gave “Jersey” Joe Martinek during the 07 season. Joe’s defensive back position coach at the time approached me and wanted me to help Joe make the jump from 195 lbs to 205 lbs. Joe was the perfect client, anything you asked him to do, he did, and because of that work ethic, he got from 195 lbs to 205 lbs in less then two months. This plan is a perfect example of how to gain lean mass in season which by most accounts is deemed impossible. This plan also is an example of a player who may not be starting, but is waiting in the wings for an opportunity to start. Joe was later switched to RB and is currently in a three way battle for the starting Running Back as a red shirt freshman. Once Joe had the tools to gain lean mass he made sure to utilize them. When Joe came to Rutgers he was 195 lbs at 6% body fat and could bench press a 1 rep max of 275 lbs, less then a year later he is 215 lbs with 5% bodyfat and poses a 1 rep max bench press of 365 lbs. At Rutgers we preach accountability, with this plan is an accountability checklist that you can continue to use. The checklist works by making sure you eat 49 meals per week, I cannot tell you how many athletes complain to me that they are not gaining weight, but when I check their accountability sheet, they are missing a lot of meals. If you continue to eat the correct number of meals and still don’t gain weight, that’s when you add additional calories to the meals.
Martinek in the open field
Gainers “Big Three” Explanation
1. Protein is the most important thing, that you eat all day, everyday. You must eat it at every meal. Without protein there is no muscle growth. Common sources of protein are: Meats, Eggs, Grains with Beans, Dairy Products, and Protein shakes.
2. Consistency is key; one great day is completely offset by one day that is anything less then perfect. Protein must be consumed all day, everyday without fail. At least 7 meals containing protein must be consumed everyday. Anything less and you are sabotaging your gains.
3. Preparation ensures you never have an excuse for missing a meal and in turn never have an excuse for having a bad day. Having Tupperware with you means you have meals available to you at all times and are always prepared. If you don’t plan for success then you are planning for failure. The food within the program is there, so just box extra to go. Pack a 2nd breakfast at breakfast, take advantage of a boxed lunch, box a 2nd dinner at dinner and for your last 2 meals, drink protein shakes.
As a gainer all you have to worry about is eating. No cooking, no cleaning, no purchasing, and no problems. Just eat the food. Eat protein at every meal, Eat 7 meals a day, and bring Tupper-wares to every meal. That is the plan for success, follow it and be successful.
That is the plan in terms of how to eat; this is the plan of what to eat.
For athletes who have a hard time staying lean while gaining mass I use a Charles Poliquin anecdote to help remind them which foods to eat. “If it doesn’t run, fly, or swim and isn’t green then don’t eat it.” That means your 7 meals should be composed of these foods.
Run, Fly, or Swim: poultry, beef, lamb, liver (calf liver), wild game (buffalo, venison, elk). crustacean (crayfish, prawns, shrimp, lobster), mackerel, mollusks (clams, mussels, scallops, oysters), sardines, tuna, white flesh fish ( cod, founder, halibut, orange roughy, pollack, rockfish), and salmon.
Greens: artichockes, arugala, asparagus, beets, bok choy, broccoli, broccoli rabe, brussel sprouts, cababge, carrots, cauliflower, celery, collard greens, dandelion, eggplant, endive, fennel, green beans, horseradish, jerusalem artichokes, jicama, kale, kohlrabi, leeks, mushrooms, okra, onions, hot peppers, sweet peppers, pumpkin, purslane, spinach, squash, swiss chard, tomatoes, turnips, and watercress.
Athletes who have a faster metabolism require more calories so I recommend sticking with the basics listed above, but also make sure to add the following foods to the seven meals as a way of boosting calories: whole eggs, nuts, protein powders and unrefined grains.
For athletes who have tremendous genetics, I recommend a modified “seefood diet”: you see food and you eat it. Now the modifications are a short list, you can eat whatever you want excluding Trans Fats. Trans Fats are included in cakes, cookies, crackers, pies, margarine, fried foods, potato chips, corn chips, popcorn, shortening, some cereals and some candy. Also make sure there is protein at every meal. If your meal doesn’t contain protein, just add a protein shake. An easy way to add extra calories to every meal is by consuming peanut butter and jelly sandwiches on top of your meals. Be sure to eat natural peanut butter, which is an easy way to add up to 1000 calories per meal. Now the “seefood diet” is for the athlete who needs to gain lean mass but no matter what they eat can keep a serious six pack. An excellent example of this is Kenny Britt whose favorite mass gaining technique is to drop burger king pies into his mass gainer shakes.
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