Raw power: bulk up with our menu for maximum muscle growth

Men's Fitness, May, 2004 by Thomas Incledon

This muscle-building diet is designed to help you pack on lean muscle as quickly as possible. Each day's menu provides approximately 3,500 calories. Combined with a full-body workout--like "Beach Muscles," starting on page 158--the plan should help you gain between half a pound to a pound of pure muscle each week. (If you're not meeting that goal after several weeks, try upping the intensity of your workout and adding 250-500 more calories to the plan. If you're putting on more than a pound a week, cut 250-500 calories a day.)

Tip: No blender at work? Mix all the liquid-smoothie ingredients in a shaker cup and eat the berries or fruit whole.