The Muscle Couple has received lots of requests from readers asking what my training partner Greg Gastelum is eating and when to have gained so much muscle mass in such a short time while utilizing Rest Pause training.

To provide the requested data, I’ve enclosed Greg’s own thoughts on the matter:

From: greggastelum@yahoo.com
Date: January 21, 2010 11:26:05 PM PST
To: musclecouple@gmail.com
Subject: Greg’s Diet

IMO, most people don’t know the importance of a what a diet is and the importance of how it influences your fitness goals.

80% of what you want your body to look like will come from your diet

20% is what you do in the gym

<TMC comment>Greg knows of what he speaks. 

Don’t get me wrong. Formulating a workout program and following it on a consistant basis is essential, but your diet is where the majority of results will be acheived. Each individual needs to figure out what their realistic fitness goals are and create a diet and workout program geared towards those goals. Diets and workout programs go hand in hand.  Whether its gaining, losing, or maintaing weight, you should identify what to expect in terms of your body and the changes it will go through during any of these phases of dieting.

My particular diet at this point in time is geared towards gaining size. “A gaining phase” that consists of 3-4,000 calories a day.

Every “real food” meal and protein shake consists of 60-70 grams of carbs 30-40 grams of protein and 20-25 grams of fat(EFA’ as often as possible)

I always have at least 3 “real food” meals a day. What I mean by “real food” is not protein shakes or protein bars. Real food is always best due to the body having to break down and metabolize the solid food which ultimately improves and speeds up BMR.

I only use protein shakes under the following conditions:

when I don’t have time for a real meal,

immediately after I finish a workout and want protein and carb nutrients to be absorbed quickly to replenish muscle glycogen,

or if I’m just too full from my previous “real food” meal to eat another.

Most people who are serious about training eat 6 meals a day consisting of 3 “real food” meals, and 3 meals consisting of protein bars or shakes.

Everybody wakes up and goes to bed at different times, so a general rule of mine is to eat every 3-3 1/2 hrs from the time of waking up, except after your post workout shake where u ideally want to eat a “real food” meal 1 -1 /2hrs afterwards.

GREG’S TYPICAL DIET DAY

7:15-7:30am. Due to the bodys “fasting” period during sleep, I have a protein shake as soon as I wake up for quickest absorbtion.

9:15am “real food” meal

12-12:30pm I have a protein shake/bar or if possible/willing/able to have a “real food” meal.

3:30-4:00pm “real food” meal.

5:30pm. Workout. I usually have a small protein shake (a shake consisting of half the carbs, proteins, fats)  before my workout. Essentially The Muscle Couple Mix

7:15pm post-workout shake.

830pmish “real food” meal.

11:30pm shake w casein type protein due to its slow absorbtion properties, then go to bed.

As you can see for yourself, Greg truly understands proper nutrition and is doing a great job with his diet.  It will be very interesting to see how much more improvement he makes over the next 2-3 months.

Feel free to ask questions or leave comments on the blog for Greg.  We will make sure he replies to any question relevant to his diet and exercise program.

MIHWCS