The Swole Stack Diet Plan

Alright guys its Heath here back to answer another question I get asked a lot.

What kind of diet should I be on while taking the Swole Stack?

After being asked this question time and time again and AI Head Quarters asking me if I could formulate some sort of Swole Stack Diet I decided to put it here in the blog for everyone to see!

Swole Stack Diet guide line are fairly easy to understand. Now remember there are many theories out there on how you should diet for mass gains and dieting and this and that. These are what I have found works with myself and my clients. I am going to post 2 different diets. The first is going to be more of a "lean" mass diet, the other just a MASS diet.
1. Make sure your carb intake is fairly high. This is for a few reasons, first it allows us to keep our muscles full and strong. Second using the Glycobol we will be able to shuttle more carbs to the muscle for better absorption! The proper amount of carbs I suggest for carbs is 1.8 grams per pound of lean body mass we are trying to fuel your muscle mass not your whole body mass. for example if you are 200lbs and your bodyfat is 15% then you are around 170lbs of Lean body mass. 170 x 1.8= 306 grams of carbs a day. This is about 60grams per meal for 5 meals. Pretty easy to achieve.  

2. Protein should be kept at 1.2 grams per pound of lean body mass. Once again we are trying to fuel Lean body mass not the 30 extra pounds of fat you have. 170 x 1.5=255 grams of protein a day. Thats about 50 grams per meal broken down to 5 meals a day.

3. Lastly Fats Im talking good fats your oils, nuts and such. I usually like my clients to keep fats to around .5 grams of fat per lean body mass. 170 x .5=85 grams of fat per day. Thats is about 15-18g per meal if you are eating 5 meals.

Now lets put all these together 306g of carbs =1224 cals from carbs, 255g or protein=1020 calories, and 85g of fat=765 calories for a grand total of 3009 calories daily.
I know some of you are like no way I cant put on mass with only 3009 calories a day, while others of you are saying I cant eat that many calories a day!!!
I am here to tell you that you can do both! I believe that if you are 200 pounds and you have 15% bodyfat then there is no reason to continue feeding the excess fat you have and should only feed the lean mass you have to enable it the proper nutrients to grow!
This is the formula for you guys who want to lean bulk it. I will add a diet to this in the next post.

Now on to the big boys who want pure size and strength gains from the swole stack.

Lets start with the carbs again same measurements with our guys who is 200lbs.
Carbs you are going to bump to 2.5 grams per pound so thats 500 grams of crabs daily
Protein is going to be 1.8 per pound this comes out to be 360 grams of protein
Fats we are going with .5 per pound which is exactly 100 grams of fat

Putting that all together is total calories of 4340 calories daily.

The Great thing about these guidelines is that you can interchange the numbers if you want to. For example if you would like a little more protein but maybe a little carb sensitive then eat the protein requirement for the mass diet but keep the carb and fat intake from the lean mass diet. Or mix and match however you would like!

Next post will be a daily outline of the foods for these diets!

Till next time
Heath Ellenberger