Do you want to know how to bulk up proper? Don’t waste your money into fitness-gurus on youtube! In this article three champions will explain their diet and bulk up secrets: Paul Anderson (Olympic Gold Medalist), Bruce Randall (Bodybuildig Icon and Mr. America) and Doug Hepburn (first man to benchpress 500lb). And you don’t have to pay money or buy ebooks, have fun – Mr. Berg!
Diet Program of Paul Anderson
Approximately 90% of Anderson’s diet (by weight) is in liquid form. A large percentage of his solid food is eaten during the evening. The gallon and a half of milk consumed daily constitutes the main portian of his dietary intake. This quantity is not gulped down in large amounts but consumed slowly throughout the day. Plain gelatin and protein supplements are other key items in Anderson’s food intake.
His breakfast usually consists of three glasses of orange juice and a quart of milk, plus several packages of plain gelatin. Just before his workout he has a bowl of soup containing the juice from beef liver, to aid in producing good blood. He replaces the liquid lost thorugh perspiration by consuming two or three quarts of milk during his workout, which lasts from three to four hours. About six o’clock each evening he consumes a regular meal, which usually consists of beef or liver, green salad, and a quart of milk. When he goes out at night, he may have a steak and sald, or eggenriched milk shakes.
Analysis of the preceding data reveals the following dietary principles, as emloyed by Paul Anderson.
| 1. Mainly liquid diet, high in readily digestible foods |
| 2. Continual feeding, throughout the day, particularly in regard to protein foods |
| 3. Consumption of protein food while exercising |
| 4. Consumption of solid food at night |
| 5. Adherence to the same foods, and scheduled eating habits |
| 6. High proportionate intake of protein foods |
| 7. High caloric intake |
Dietary Principles of Doug Hepburn
With a few significant differences, Doug Hepburn advocated a basic well-balanced diet, as suggested by most other health authorities. These differences are: forced feeding, a high percentage of protein foods and a high percentage of food consumed in liquid form. Forced feeding, according to Hepburn’s definition means consuming more food than the body can utilize to ensure that the peak demands of the body for nutriment are met.
It is Hepburn’s belief that many people who fail to gain weight do so simply because of insufficient caloric and protein intake. Hepburn ate five or six meals a day instead of the customary three, to satisfy his caloric requirements. He also advocated progressive increases in food intake made in much the same manner as increases in barbell poundages. Much of Hepburn’s protein intake was via milk and protein supplemented drinks.
Hepburn always consumed at least three quarts of milk per day, consuming at least one quart during his workout. Doug supplemented his regular meals with drinks made in a blendor. These drinks consisted of powdered protein, milk, eggs, honey, etc. Eggs with their high biologie value, were another protein food consumed in greater than normal quantities. Fruit juices were another form of liquid nourishment that Hepburn used to balance his diet.
Analysis of the preceding data reveals the following dietary principles, as employed by Hepburn:
| 1. Mainly liquid diet, high in readily digestible food |
| 2. High proportionate intake of protein foods |
| 3. Slowly increasing, high caloric level |
| 4. Concumption of protein food while exercising |
| 5. Consumption of a large number of meals (approcimating continous feeding). |
Bulk-Gaining Program of Bruce Randall
Bruce Randall underwent one of the strangest bulk-gaining programs known. Starting at a bodyweight of 203lb he gained 139lb in 14 months. He increased his bodyweight still further, eventually reaching 403lb in another 17 months. His program began while he was in the Marine Corps, so most of the food was free. Breakfast usually consisted of two quarts of milk, 1 1/2 loaves of bread and 28 fried eggs, when his bodyweight was about 340lb. He ate four meals a day: at 6:30 A.M.; 11:30 A.M.; 4:30 P.M; and 9:30 P.M. In addition he drank 8 to 10 quarts of milk per day, mostly between meals. At times his milk consumption reached 19 quarts per day. When Randall was discharged from the service he weighed 342lb. During his growth to 403lb, his food bill averaged $80 to $100 per week. Since the beginning of his bulk-gaining diet, Randall employed the principle of progressive eating. Each time he sat down to a meal he would take an extra chop, slice of bread, glass of milk, etc. By doing this at every meal his stomach slowly stretched to accommodate more food.
Analysis of the preceding data reveals the following dietary principle, as employed by Bruce Randall.
| 1. Very high caloric intake |
| 2. Fairly high intake of liquid foods |
| 3. Fairly high intake of protein food. |
Analysis of photographs and recorded lifting poundages implies that Randall had a much smaller percentage of muscular tissue and higher percentage of fat, than Hepburn or Anderson . This is due to the lower intake of protein (percentagewise), and greater concentration of food into discreet meals.