Ask any massive bodybuilder what he ate to reach his size, and chances are good that it would take less time to describe what he didn’t eat to get that big. Bodybuilders are notorious for eating everything under the sun during those periods when they made their overall big mass gains. Often this mass phase will take place right before they move from local to state level. They’ll “woodshed” it, or spend two years with the right cycle, the right training facility, and above all, any food they can get their hands on. Protein is important, but overall caloric intake is what matters most. The bodybuilder will routinely shovel down thousands of calories each day, often as many as 1500 or more in a single setting!

This type of binge eating can wreak havoc on the digestive system. The human body was designed to maybe consume 2000 calories per day, as the FDA recommends. The thought of the digestive system consuming 3 to 4 times that can boggle the mind. However, it is a reality, and it’s taking place all over the world as you read this. Eating that many calories can be tough. Breakfast needs to be a big meal. The post-workout meal may be the most important of the day. Finally, the meal before bed is the one meal that seems to lead to the most discussion and debate. How much of what foods should you eat before you head to sleep?

We must remember that the body is essentially entering a period or deprivation, or even starvation, when you head to sleep each night. You doze off and spend 8 to 10 hours without touching a single gram of protein. The muscles begin to see cortisol levels rise, and by the time you wake up, they’re begging for a protein IV tube. To combat this nightly deficit, you want to consume a good amount of steady calories, in both protein and carbohydrate format, before you head to sleep each night. Some people prefer a breakfast late at night, to keep the digestion steady as the hours pass. Oatmeal and eggs would be ideal for this purpose. Others opt for a smaller, more compact meal, such as chicken and rice. Protein sources such as roast beef, steak, and casein protein will stay with you for 6 to 8 hours. Whey will be out of your system in 45 minutes. Choose your foods appropriately based upon your goals.

If you possess a level of discipline greater than the others, you should consider setting your alarm every three hours each evening. It may seem like a pain at first, and may require you to head to sleep earlier than usual so that you are still able to get in your eight hours. After a while, the habit will be second nature, and you’ll be outgrowing your peers in ways you never could have imagined. Placing your items out ahead of time – even a shaker filled with protein and a second alarm clock to ensure you still wake up for work on time – is a quick and easy task that will certainly lead to new mass gains.

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