Ten Tips for Fall Mass Gain (Part One)

Fall is upon us. That means it’s time to put in the work and get huge. Here are a few tips that I have used very successfully with myself and others to make that happen.

#1 The Crock Pot

If you don’t have one of these marvelous contraptions, go out and buy one. They are well worth every penny invested. The crock pot is invaluable when it comes to making simple, protein packed, meat based meals with very little effort. Throw your meat of choice into the pot, set to low, before leaving the house in the morning, and then gorge on your flavorful bounty when you return.

During periods of aggressive mass gain I would cook a two pound chuck roast in my crock pot with a can of beef broth and a can of gravy, and lay waste to it throughout the day. Too easy. Use it for beef, chicken thighs, pork chops and much more.

The crock pot destroys the “I don’t have time” excuse when it comes to preparing food.


#2 Eat foods that are easy for you to get down, even when you aren’t all that hungry

Taking in large amounts of high quality foods can be taxing, particularly if you aren’t blessed with an already monstrous appetite. While opting for foods with a high caloric density is ideal when looking to grow, eating something is more important.

Shrimp, Tilapia, and yogurt are examples of foods that aren’t “traditional” mass gain foods, but are foods that I find very easy to take in, even when I’m not particularly hungry.

Use your shakes to beef up the caloric intake for the day if you’re going this route (see #4).


#3 Olive Oil

The OTHER oil that will help get you huge.

This stuff is money. Cook your food in it, and add it by the tablespoon to your shakes. One tablespoon of Olive Oil is roughly 120 calories. Drop two tablespoons in each of three shakes and you’re up almost 750 calories for the day over where you would be without it.

You won’t taste the stuff in your shake, it gets lost in there pretty easily, but the increase in calories over the course of the week from this bangin’ source will fill you out in a hurry.

I recommend GENCO Olive Oil, imported by the man on the right, Vito “about to gut Don Ciccio” Corleone.

#4 Fasted walks in the morning

Set your alarm and get up a bit earlier than usual to hit a brisk walk on an empty stomach. This one is counterintuitive to most looking to get huge, but will stimulate your appetite all day like nothing else short of Equipoise. I’ve challenged the non believers with this one for over two years now, and never had anyone report that they did not notice a change in appetite.

This guy has the added benefit of keeping you in some semblance of physical condition if you are taking the fast track to fat fuck route, and ditching all conditioning work/ cardio (a practice I highly recommend AGAINST when mass gaining).


#5 Beef patties

This one is so simple, but few will actually do it.

Grill up a bunch of quarter-pound beef patties, place them in plastic bags, and take them with you to school/work etc. They keep remarkably well without requiring any special refrigeration (within reason people, consume them same day. I’m not pretending to believe that cooked beef keeps indefinitely when not refrigerated) and are easy to down during breaks in the day. I always added a few pickle slices in the bag with mine to make them all that more enjoyable.

There’s five for you. Tune in next Monday for Part Two.

If you want to read more about how I make monsters out of men, check out my book “SWOLE: The Greyskull Growth Principles”. Many of these tips are covered in there, as well as the principles that I use when constructing a diet from the ground up for a client who is looking to add serious mass without becoming a fat mess in the process.


Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain



2 Responses

  1. Vim

    Olive oil works wonders. Just dont get the extra virgin stuff because you WILL taste that shit. Save that for your salad dressings.

    Might start munching on some yoghurt after every meal too, sounds like an easy way to add some calories.

    September 19, 2012 at 7:15 pm

  2. JD

    i almost always buy an extra couple pounds of ground beef turkey or chicken breasts and cook up a large amount over the weekend to eat as snacks whenever I get hungry and the wife wont make a meal.

    September 26, 2012 at 4:20 pm

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