Retired bodybuilder and podcaster Fouad Abiad recently shared a tutorial on preparing healthy, high-calorie meals to get huge. Drawing from his competitive background, Abiad disclosed practical diet insights for novices and experienced lifters alike.
Effective “Clean Bulking” & Macros
Abiad distinguishes between clean and dirty bulking. The latter typically allows for frequent, high-calorie “cheat” foods, while clean bulking centers around nutritious whole foods. Hardgainers shouldn’t be super strict, as Abiad advises:
Don’t overthink [bulking] diets, or worry about eating too clean. If you’re 15% body fat or under and want to gain mass, don’t be so cautious.
—Fouad Abiad
A balanced diet is key; food tolerance should be considered, especially with high-calorie diets. (1) His chicken pasta recipe is simple and cost-effective:
[Related: How to Eat Blueberry Cobbler and Fried Chicken Like an Elite Bodybuilder]
1,000-Calorie Chicken Pasta
Abiad prefers chicken breast or thighs over beef for leaner calories. Protein and carbs should comprise the majority of bulking macros. (1)
Pasta is the easiest option for calorie-dense carbs.
—Fouad Abiad
Carbs are protein-sparing as a primary fuel source, meaning less protein is needed for muscle growth during a bulk. (2)
Prep Steps
- Pre-cut the chicken to avoid overcooking, especially if using breasts.
- Marinate the chicken in olive oil, spices, herbs, salt, etc. Salt supports hydration and water balance.
- While the pasta is boiling, cook the chicken on medium heat, flipping until fully cooked.
- Drain the pasta, add olive oil and tomato-based sauce; let it simmer on low heat to thicken.
- Toss the pasta with the meat and stir. Top with a bit of cheese for extra calories.
- Add veggies for micronutrients.
Tips for Taste & Efficiency
Eating tasty foods is the way to cram more calories. Too often, hardgainers force down bland meals, which isn’t sustainable. (3)
Make your food taste good, or you won’t last. Don’t try to tough it out. It doesn’t make you more hardcore.
—Fouad Abiad
Overly restrictive diets tend to lack variety, causing dieters to become excessively dissatisfied with their routine.
Abiad encouraged personalizing meals by experimenting with flavors and variety. He suggested air frying as a convenient food prep hack for those with limited time or interest in pan frying.
If you eat this, you’ll be hungry again in a few hours. Ensure you’re hungry every two to three hours.
—Fouad Abiad
While daily food intake appears more important than meal frequency, eating around workouts may help optimize performance and muscle gains. (4) This helps to achieve daily caloric requirements from clean food sources. Moreover, going too long without protein may cause protein breakdown, negatively impacting muscle gains. (5)
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References
- Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. doi: 10.2165/00007256-200434050-00004. PMID: 15107010.
- Vazquez JA, Kazi U, Madani N. Protein metabolism during weight reduction with very-low-energy diets: evaluation of the independent effects of protein and carbohydrate on protein sparing. Am J Clin Nutr. 1995 Jul;62(1):93-103. doi: 10.1093/ajcn/62.1.93. PMID: 7598072.
- Yin W, Hewson L, Linforth R, Taylor M, Fisk ID. Effects of aroma and taste, independently or in combination, on appetite sensation and subsequent food intake. Appetite. 2017 Jul 1;114:265-274. doi: 10.1016/j.appet.2017.04.005. Epub 2017 Apr 7. PMID: 28396048; PMCID: PMC5434034.
- Kume W, Yasuda J, Hashimoto T. Acute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein Breakdown. Nutrients. 2020 Apr 22;12(4):1177. doi: 10.3390/nu12041177. PMID: 32331476; PMCID: PMC7230944.
- Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
Featured image: @fouadabiad on Instagram
