FORUMS > Gaining Weight Forum Rules

This is a support forum for the RealJock.com Muscle-Weight Program from nutritionist Manuel Villacorta. This program is a follow-up to RealJock's Healthy Weight-Loss Program and should be used by those who have already lost any excess body fat. If you still have excess body fat to lose, do so first before beginning your muscle-weight gain program.

Please use this forum for questions and support, and feel free to email me at my account if you have any specific questions for the nutritionist. Note these are generalized programs, so depending on your activity level, they may not be right for you. For a truly interactive and personalized weight-gain program, please visit Villacorta's Nutrition for You web site.

What should I do if I can´t eat all the food listed, It's just too much for me. I've been "doing" the 2300 calorie meal plan but I don't always eat the amount I should. So I guess my question is, what meal plan should I been doing if I'm doing the muscle-gain workout program?

Thanks for the amazing site, keep it up.

Hi.Is that diet good for ectomorphics?

I'm an ecto and until I started eating ~3300-3600 kcal I could see no gains despite hard training (low reps, max 60 min, little cardio). Check out: http://www.t-nation.com/readTopic.do?id=460331 and http://www.t-nation.com/readTopic.do?id=460327. Pozdrowienia dla ziomka!

I have an allergic reaction to the legume family, mainly nuts, not beans. Is there something I can subsitute for the almonds and pistachios?
I also don't eat seafood, (by choice) is there an alternitive to that as well?
The rest should be do-able for me. I think.

Also what can I being a vegetarian subistute for meats in these meals ?

Thanks

cafe saidAlso what can I being a vegetarian subistute for meats in these meals ?

Thanks

This article may help you out

http://www.bodybuilding.com/fun/justin3.htm

why is it that diets like this never include information about things like salad dressings, or what you can eat on your meat? I mean i have no problem eating the meals, but after a while, tuna by itself gets boring and so does chicken. Can i put some miracle whip or mustard or mayo on my sandwhiches? Someone needs to put together a diet that reflect real world eating habits.

well use common sense. you don't want to use a whole bunch of dressing on ur salad. when you do use dressing, just make sure it doesn't have a whole lot of fat and sodium in it. you can modify the diets within reason. all you have to do is look at nutrition labels and find a close alternative

Does anyone have a good shopping list they've put together for the 2300-cal diet?

metropolitan saidWhat should I do if I can´t eat all the food listed, It's just too much for me. I've been "doing" the 2300 calorie meal plan but I don't always eat the amount I should. So I guess my question is, what meal plan should I been doing if I'm doing the muscle-gain workout program?

Thanks for the amazing site, keep it up.

i have the same problem... all weight-gaining programs usually say eat 3 eggs for breakfast- i can barely eat 2... and don't get me wrong- i love eating, but when it tastes good.

Buy Precision Nutrition or for something cheaper, Gourmet Nutrition.
There are tons of well-balanced, high protein and high carb meals in the Gourmet Nutrition books, and most of them are easy to prepare and taste awesome.

For example, there's a recipe for making coconut chicken breast. Takes about 30 seconds to make, but tastes great. There's also a bunch of different oatmeal recipes, plus tons of other great meal ideas.

Google it

I had great success with the 2800-calorie program a few months ago and I'm back on it this week after a break. Yeah!

I'm using fitness tracking software to track my training and want to use it to track my meals too!

The problem is that the software doesn't use the same allowances as the program. It just adds up calories and grams of fat, protein, and carbs.

How do the allowances convert to calories and grams of fat, protein, and carbs?

jjdayz saidwhy is it that diets like this never include information about things like salad dressings, or what you can eat on your meat? I mean i have no problem eating the meals, but after a while, tuna by itself gets boring and so does chicken. Can i put some miracle whip or mustard or mayo on my sandwhiches? Someone needs to put together a diet that reflect real world eating habits.

Not a nutrionalist.. but two things I do: lemon juice and a 50/50 mix of 0% fat yoghurt and low fat mayo. Lemon juice on salads, and the mayo mix with tuna. Another thing that is good for tuna is tomato salsa (I make my own DON¨T use one that is full of gunk).

I usually mix tuna w/a little miracle whip/mustard and chop up green onions and celery. A very nice tuna salad. Apparently you need a little fat to help digest the protein (and the Miracle Whip isn't TERRIBLE for you, in reasonable amounts)

As for chicken, I usually marinate it in lemon juice and garlic for a few days then grill it on a George Foreman (Amazing how it grills it and still retains the moisture!)

Salads: I chop up peppers, mushrooms, olives, onions, carrots, or whatever veggies i have on hand and toss them in the salad with the lettuce and put some of the chicken i cooked in there. I use light balsamic. There ares also ways you can make your own balsamic with good fats and oils, look it up on the internet (in fact I need to start doing that.)

Protein shakes are your friend to up the caloric intake, but it only goes so far... your body can only digest so much protein in a 2 hour span (I think rule of thumb is like 20g...)

Of course, I'm not a professional ;)

The diets always the hardest for me to stick to. Eating the recommended amounts always makes me feel so sick and tired.

If you feel "sick and tired", clearly, the diet is wrong for you.

That's a no-brainer, common sense, sort of thing.

This is your brain. This is your brain properly nourished.

Fats are necessary for nutrition transport and assimilation of fat saluble vitamins and nutrients. I get about 65g a day.


The kinds of fats are important. Stay away from soybean oil, peanut oil, hydrogenated oils.

Eat olive oil, coconut oil,nuts and seeds, flax seeds/oil, avocados. And an egg yolk or two a day is also full of nutrition. Just don't go overboard.

These are necessary for proper nutrition.

chuckystud saidIf you feel "sick and tired", clearly, the diet is wrong for you.

That's a no-brainer, common sense, sort of thing.

This is your brain. This is your brain properly nourished.

Obviously... I don't know why you would assume I hadn't figured that out...

At any rate, I've tried several diets, and net the same result. I was expressing my annoyance with not being able to find a good diet, where I can gain weight.