The Mass Gainers Essential Egg Salad

Back in the Day

I often think back to my Gold’s Gym days. I can clearly remember a few very serious lifters – with some very serious dedication – sitting on equipment between sets eating from large containers full of egg salad, and drinking out of gallon water jugs.

Egg

Whether they were “off season” or not I couldn’t tell you, I didn’t give it quite that much thought. However, I definitely think it has something to do with why, to this day, I go through so many eggs. In fact, I know it does.

Egg

I was a gym neophyte, a newbie, the quintessential ectomorph striving for gains. The proverbial sponge I listened to any and everyone and their advice, a few ad nauseum, read everything I could, and ultimately learned to rely on good old trial and error. Lets call it, Applied Bodybuilding.

Protein

So, you wanna get big? Then your going to need to consume a lot of protein. We know this. Our muscles require it. We also know of the importance of protein to our overall growth and development. But how much? Standard advice has always been one gram of protein per pound of body weight. If you don’t want to take my word for it click here. To go for a serious bulk, plan on upping the ante to 1 – 1/2 grams per pound. Yes, that’s right. Everyday. If it sounds like a lot, it is.

Those bodybuilders had it right. And that was just their grams during their workouts. Then there were the post workout shakes.

The Good Egg

From my eBook All Four Burners: A Guide for Making Meal Prep Easier.    On Sale

This is not the sweet pickle relish deliciousness that mom used to make for the pot luck (which I love) though I do believe it to be a serious contender.

Just be sure to wait until you are off of the workout floor to consume it. The management will appreciate it.

Ingredients

  • 12 -16 eggs
  • 1/2 of a medium size onion, diced
  • 3 – 4 tbs mayonnaise, or more
  • 2 – 4 tbs spicy, brown mustard
  • Salt & cracked black pepper to taste

The Perfect Hard-boiled Egg

Step 1

Submerge the eggs in a large pan of room temperature water and bring to a rolling boil. About 8 minutes. Boil for exactly 10 minutes.

Egg

Remove pan from heat and let sit for exactly 10 minutes more. Next, remove the eggs from the pan and submerge in a bowl of ice water. After about 5 minutes of cooling down, test one. Voila.

Step 2

Combine all the other ingredients together well. Peel the eggs and roughly dice. (no need to get hairsplitting meticulous here) Fold the mixture into the eggs. I measure 4 eggs per container. 6 grams per egg x 4 eggs = 24 grams of pure protein per serving.

Done.

Egg

 

That Gold’s was an enormous cavern of a space. We were truly spoiled. The dumbbells stretched half the length of one side, and the leg area was the envy for miles around. Even during peak hours you rarely had to wait for a machine. And one more thing – it was clean – really clean.

Ripley would not have believed it, but the monthly membership was only $15. Ah, the good ol days. Any and everybody came and trained. I knew former bodybuilders, physique competitors, true gym rats, two CEO’s, and everyone in between. Gyms are communities, and there is something to be said for community. This was a cross-section of everyday folk just trying to get fit. I like that.

Aside from the customary self-absorbed knuckleheads, most everyone was supportive and had some knowledge and experience to share. I miss that old school environment.

Watching those bodybuilders eating all that egg salad got me very curious. After all, I’d always liked eggs. Growing up my father taught me how to make the perfect omelette – using water not milk. They also inspired me to learn everything I could about building muscle.

Again, if you don’t want to put your eggs in one basket and just take my word for it click here for a look at an egg-cyclopedia of info!

For more of my recipes:

Email:  jwilliamstrains@gmail.com

“We are what we repeatedly do. Excellence then, is not an act, but a habit”  – Aristotle

Mass Gaining 101

Mass Interest

My fellow ectos, this is for you. Putting on mass and size is hard for us, I know. Rest easy you won’t hear snarky comments around here like, “How nice it must be to have a high metabolism.” The struggle is real.

The most common question I recieve to date is “How do I build more size?” Here in this article, I’ve consolidated what I believe to be all you really need to focus on in order to build not just size, but solid muscle. As well as how to maintain it.

Growing up I was the skinny kid – and nope, it wasn’t fun. For awhile the joke in my family was, “He has a hollow leg.” I could eat and eat and not gain a thing. Clothing hung on my frame – it did not “fit,” and I was picked last for dodge ball in P.E. class every time.

80/20

Our success story begins with what is known as a calorie surplus. In layman’s terms: We need to take in more calories than we are burning off. And since our workouts are monsters designed for us to go heavy and use a lot of energy, we need as much fuel as we can get – hence more calories. Powering through these heavy workouts requires more than just a proprietary blend of pre-workout. Does “bulking” mean we can go to Denny’s every day? No, we still need to make wise choices as we look for more calorie to devour.  

Eating for more muscle isn’t easy. Some days your not going to want to eat like a beast. I would never recommend waking up one day and deciding to go eat 4000 calories. For one you won’t eat the right stuff and two, you will probably get nauseous. Gradual, strategic increases are the “Ah ha” takeaway here.

Protein

Mass

I will go ahead and put this out there, because I feel I need to. If you are vegetarian, against animal proteins, or otherwise have an aversion to meat, this probably ain’t gonna happen the way you want it to. I should say, I’ve yet to see it. Quinoa and Portobello’s just aren’t going to get your sleeves popping – I love both, but protein is a key ingredient in this puzzle and the more lean sources the better.

Gobble Gobble

Turkey and chicken have always been the main players and 1 – 1.5 grams per pound of body weight a safe standard by which to follow. If that sounds like a lot, it is. Attainable? But of course. To help put things in perspective, one turkey patty from Costco has 35 grams of protein. I”ll eat two at a time, sometimes twice a day totally 140 grams. Currently, I am at 194lbs and holding, so with the aforementioned formula – I’ve got 151 grams to go.

Chicken breasts are no longer as expensive as they used to be, knock on wood, and even more budget friendly -thighs and parts. Take the time to trim them, however as a hard gainer, we also need a certain amount of fat. But more on that in a bit.

Mass

“The wise man puts all his eggs in one basket and watches the basket.” Considered the perfect protein source, eggs are a mass gainers staple and I go through an epic amount of them. My cholesterol has been checked, so hardboiled, scrambled, poached, I’ll take em’. One egg contains roughly 6 grams of high quality protein.

Shake it

Finding a good protein supplement is always a good thing. I always say, “If you can’t eat it, drink it.”  Whey protein, a fast digesting protein full of essential amino acids that aid in recovery, is among the best for us. Caesin, a slow digesting protein, acts in a sort of time-release way. Bodybuilders will commonly eat cottage cheese at night before sleeping as it releases over time. Tip: After drinking it, don’t forget to wash your shaker. Trust.

Carbs

I’ve never been a carb-hater. As we know, as a macronutrient, carbohydrates are the bodies natural go to source for energy. For some they are the struggle, however ectomorphs’ are a bit lucky in this area. Finally. We need as much help as we can get, both in the form of slow digesting and fast digesting carbs. In the early days I couldn’t understand why my workout partner insisted on eating white rice after a workout. White rice replenishes glycogen stores. Something depleted when working out harder.

My personal favorite? Spuds. aka Breakfast potatoes.

Mass

Mass building diets often require us to consume things many would otherwise try to cut back or try to eliminate.

Fats

I can’t remember the last time I had a stick of butter in my fridge. Monostaturated fats, like those found in olive oil are in my cabinets though. Fat is an energy source and ectos looking for mass need them. Save the saturated fats like onion rings, the no-no’s, for a cheat meal.

Timing is everything

In real estate it’s all about location, location, location. When it comes to building muscle the frequency of meals is equally as important.

Once, during what I call my “Golds Days” I remember bodybuilders sitting on the Calf Raise machine eating egg salad out of their Tupperware containers. That might be taking things to a new level, but they where dedicated and I respect that. Gains take discipline, dedication, and strategically placed meals.

Habit forming

While waiting 20 or even 30 minutes post workout to get your grub on probably won’t stop your gains, there is a “window of opportunity” to replenish. Over the years I worked as catering staff for large events – weddings, fundraisers, that sort of thing. Once, working an event at a beautiful winery a coworker, a young woman, asked me if I would keep an eye out for a supervisor. Why? She went on to explain she was a Women’s Physique Competitor and it was time for her to eat. And out she produced a ziplock bag with 2 cooked chicken breasts. She won her first competition out. Just saying.

Meals need to be as evenly spaced throughout the day as possible. It’s been said that after doing something for 21 days it becomes a habit. Get in the habit of consuming some form of high quality protein and carb every three (3) hours or so.  I learned to keep powder for a shake as well as a carb supplement (that tasted like chalk) on hand as often as possible. Particularly while I was at work, or if I had to skip a meal.

No longer strictly a bodybuilder or physique competitor practice, meal prepping has caught on and rightfully so. For us average folks that just want to build solid muscle, it is just as important and works the same. By trading the mobile device for a few pots and pans just a couple of hours each week, meal prepping is one habit that done correctly, will not only keep your taste buds satisfied, but keep you on the fast track to success out of the gym.

Lower Rep Ranges

Here’s the thing: Mass building requires stimulating the muscle fibers differently than say, someone trying to get leaner. Workout routines are not a one-size-fits-all. In an attempt to keep this as simple as possible I’ll put it like this: Fast twitch fibers or IIa. those that use fat and glycogen stores for energy, recover quickly. We’re talking deadlifts, squats, and keeping rep ranges below 10. Ectomorphs also can train more frequently. If we don’t use it we lose it.

Mass

Sleep 

When we are young, burning the midnight oil isn’t difficult at all. I remember working double shifts in a restaurant, hanging out late, and then doing it all again the next day. And then again.

As a serious weightlifters we want results, so while everyone else is out popping bottles, we’re at home chillin’ like a villain – feet up, and ready to count some sheep. Dead-lifts and mass building workouts are taxing, not only on our bodies but our central nervous systems. Overtraining is real and the more you give yourself time to recover, the more you give yourself the ability to keep building.

Mass Plan 

Back in the day, before things got so “scientific” legends like Frank Zane, were on a simple mission. The plan was workout hard, eat whole foods, and win the trophy.

Mass

My fellow ecto’s, have a plan, adhere to these basic principles, and I’m telling you there will come a day when you do go out, and people say:

“Damn, you’ve been working out.”

6AM – 8PM Monday – Saturday

By Appointment

3 Reasons Why Workout Journals Will Help You

GOALS

“Proper Preperation Prevents Poor Performance” – Charlie Batch

We’re all in it to win it, right? Strength. Health. Prosperity. Goals. It’s no secret exercise and physical fitness will help get us there faster.

TMI

Here in the “Information Age,” we are deluged daily with news, updates, ads, pop-ups, and a barrage of stuff we definetly could have done without. (Why the fish gape selfie, I just don’t know) With practicly everything we’d ever want to know at our fingertips, knowledge is power. But sifting through it all can be exhausting. I know I am constantly learning what to keep and file away, and what to simply block out.

Our own data 

I do like my stats and statistics. When it comes to working out, I don’t like my data up in the clouds. I like it right in front of me. Workout logs are beneficial for several reasons. If I had to offer a thesis I’d narrow it down:

3 Reasons Why Workout Journals Will Help You

Goals

1. Take the guess work out. 

Going to the grocery store list in hand, I know exactly what I need and can breeze in and out with relatively no issues. The gym is no exception.

I like to know exactly what my workout will be each session. Allowing for busy, peak times (Yes, “How many more sets do you have?” is annoying) the order of the workout may vary, but at least I have a clear idea of what the mish is.

2. Benchmark yourself

Just like I do for every client, I detail my own progress. With the last week’s rep counts and the projected counts, you have a clear way to see what to beat. And it’s not the “Bruh” next to you. Focus on you.

Goals

Arnold Schwarzeneggar once said, “The last 3 or 4 reps is what makes the muscles grow.”  So keep track of them.

3. Staying focused

Let’s be honest, keeping our “eye on the prize” all the time ain’t always that easy. Perhaps for some highly skilled, lasered – focused overachievers it is. But for some of us amongst the general populace, we need all the help we can get.

I still use loose leaf, 1 subject notebooks kept in a worn out binder. I don’t know call me old school, but it works. I have plenty of room for “notes to self.”

Goals

Next time you go to workout take a pad a pen. If someone asks you what your doing, reply:

“Bench marking myself.”

 

5 Way’s to Make Workouts More Effective

Fitness & Exercise

1.

Effective

Put the phone away

We’ve all done it. Checked in, checked updates, checked emails. How can you truly have an effective workout if your on your phone hashtaging beastmode?

Focus, Jedi. It can be difficult tuning the world out for an hour to an hour and a half. But once you do, it’s great.

2. 

EffectiveStay the course

Would we set out on a road trip with no map, no GPS, and no destination in mind? Perhaps, if you have the time and truly like to live on the edge. Having a clear idea of what your goals are and envisioning the end results will help give your sessions that extra intensity.

synonym: strength, power, potency, force

3.

Effective

Check Your Ego At the Door

A little competition can go a long way. Watching someone walk in and warm up with the dumbbells you just finished your last set with can motivating. It is for me. #BuildYourself. But strutting around like a boss and stack slamming doesn’t earn you cool points. It only annoys others and will get you some very stern looks from the management concerned about the equipment. Wanna be like a real superhero? Learn how to laser focus .

4.

Effective

Get Creative

I once knew this guy who had what he called, “One set of crazy.” Having a plan is crucial. “Leg Day” “Arm Day – All Day,” etc. etc., but think outside the box. I constantly encourage people to color outside the lines. Every once in awhile you just have to do what you need to do. If someone asks you if you normally do squats on back day, just smile and tell them no.

5.

Effective

Birds of a Feather

Fly by night workout partners and weekend warrior types won’t cut it. Determination does. In addition to that inner fire, that motivation, it never hurts to enlist the help of those that know what it takes to be pushed.

The Takeaway

Perhaps it’s an upcoming and much needed vaca, a bridesmaids dress, or maybe you just want to look and feel great. Working out is not a chore, but something to look forward to.

Make it count.

Email: jwilliamstrains@gmail.com