How do I maintain my calorie intake for mass without feeling sick?

Hi Alec,

You pretty much have to do the opposite of a cutting diet. Don't over-eat protein (you actually don't need as high a percent protein in the diet when you eat more calories because more of the protein will get used for supporting muscle growth and the body won't need to divert any extra protein for use as fuel. So stick with 2 grams per kilo and don't go too much over that amount.

Secondly, eat more simple carbs. Don't get me wrong, you should still keep your core healthy diet with fruits and vegetables, etc but on top of that, add some food you like...some junk! You may not read about pro bodybuilders eating junk food and fast food but the truth is that most of them do when they're in a muscle-building / mass-gaining phase. Simple carbs don't make you too full for too long - can you say Chinese food!?!? You're hungry again an hour later because you just at a ton of starchy white rice!

...and you can always chuck an extra tablespoon of healthy fat like peanut butter, olive oil, flax oil or fish oil down your pie hole to add well over 100 extra calories to your diet here and there!

Hi Mark, is 2 grams per kilo of bw really enough protein for bulking? also, how much fat should be consumed during bulking?

Thanks.