Add 16 Pounds of Muscle with Tony DiLorenzo

Interview with Tony DiLorenzo – Packing on Muscle. Try packing on 16 pounds of muscle in a couple months of work. He is one of “those guys” who got the cardio bug and is hooked on endurance sports. That has kept him lean. He took a different approach to build up muscle — eat more, a lot more.

Too often fitness information is focused on helping people lose fat or get lean. This is a step in a different direction – putting on muscle mass. It was great to find out that Tony had been on that challenge, changing his diet and working with Vince Delmonte’s No Nonsense Muscle Building program. The result was Tony packed it on; he packed on 16 pounds of muscle.

Interview with Tony DiLorenzo

Tony DiLorenzo is a fitness blogger who has been great to get to know. He’s working out in his garage gym and has several projects running. He has a program called Thrive90.

If you want to gain, tune into Tony’s suggestions. He keeps logs of what he is eating. That analysis has helped him hone in his diet to help gain 16 pounds in a short time. Here is a sample muscle gaining diet that shows a typical day of food consumption to add 16 pounds of muscle.

Interview to Add 16 Pounds of Muscle

Tune in, excuse the nasty echo from my first interview using my Samson Meteor Mic. My setup is picking up a lot of local feedback, please ignore. If you have tips on reducing that echo please leave a comment as well.

One Day of Eating

So I asked Tony to share with me what one day of eating while he was focusing on building lean muscle gains. He was using Vince DelMonte’s No-Nonsense Muscle Building program.

Here is the example diet that shows what one day of eating looked like for him.

7am – Breakfast

1. 3/4 Cup Oatmeal
2. 1/2 Banana
3. 28 grams whey protein
4. 1 Tbsp peanut butter

1. 6 egg whites (Kirkland brand)
2. 1 organic brown egg

9:30am – Morning Snack

1. 1 1/2 cup cottage cheese
2. 20 almonds
3. 1 apple

12pm – Lunch

1. 8 oz chunky chicken (Kirkland brand)
2. 1 cup brown rice
3. 1 cup carrot
4. 1 cup sugar snap peas

3pm – Afternoon Snack

1. 4 oz sliced turkey
2. 1 what flat
3. 1 cup zucchini

6pm – Dinner

1. 6 oz of protein (chicken, meat, ground beef, turkey)
2. Veggie Saute
3. 1/2 cup onion
4. 1 cup shredded carrot
5. 1 cup zucchini
6. 1 cup mushroom
7. 1 cup fire roasted tomato

9pm – Smoothie

1. 8 oz rice milk
2. 1 Tbsp flax seed
3. 1 Tbsp peanut butter
4. 28 gram whey protein
5. 1/2 banana
6. 1 cup frozen berries
7. 1 scoop Shakeology

Gain Muscle with No Nonsense Muscle Building

Gaining muscle like Tony did by putting on 16 pounds in a short time is tough work. One guy I turn to for advice is Vince Delmonte. Before he started helping others gain muscle mass, he was the skinny guy. He, like Tony, wanted to find away to change that and put on some muscle.

No Non-Sense Muscle Building Trial program. Vince will lay it all out and get you started with the support you need to start gaining muscle fast.

Vince has this to say about the top muscle building foods you can not grow without. He taps into experts like Tony Robbins, Jay Cutler, Branch Warren, and Victor Martinez. He examines their diets and gives some suggestions to help you start packing on pounds of muscle.

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Top Muscle Building Foods You Can’t Grow Without

By Vince Del Monte – Author, No Nonsense Muscle Building

In less than two weeks I’ll be attending my first Mr. Olympia showdown in Las Vegas, and I’m extremely excited to watch the most prestigious bodybuilding contest in the world. To get the inside scoop on the top muscle building foods, I went directly to the top contenders, the athletes themselves, who have provided their pre-training diet below.

Below you will find Jay Cutlers’s, Branch Warren’s and Victor Martinez’s pre-training diets and I would like to look for the overlapping food choices – consequently, you must conclude these are the top muscle building foods you can’t grow without.

The famous motivational speaker, Tony Robbins would tell you, “Success leaves clues.” That’s powerful. This means you can learn that methods that someone is using to succeed, then you can do the same thing! Modeling and duplicating their food choices is a great place to begin when experimenting with different food options to build your physique.

Tony Robbins also says, “If you want to achieve success, all you need to do is find a way to model those who have already succeeded.” I ask you to look past the anabolic steroids and drugs these athletes take and study the food selection below. Even if Jay, Branch and Victor did not use steroids to support their training, I will bet a million dollars that they would still eat the same food choices below, the only modification would be the amounts.

Jay Cutler’s Sample 10 Weeks Out:

Wake Up: Fat burning pills, 40 minutes cardio

Meal 1: 15 egg whites, 6 oz. steak, 1/2 avocado, 4 packs of grits, 1/2 gallon water

Meal 2: 12-16 oz. chicken breast, 12 oz. sweet potato

Meal 3: 12-16 oz. steak, 12 oz. red potato

Workout

Meal 5: Whey protein

Meal 6: 12-16 oz. chicken, 1 and 1/2 cups white rice

Meal 7: 15 egg whites, 6 oz. steak, 1/2 avocado

Branch Warren Sample Diet 10 Weeks Out:

Wake Up: coffee, 20-30 minute walk around neighborhood with dogs

Meal 1: 10 oz. buffalo, 2 2hole eggs, 2 slices whole wheat toast, cup of oatmeal

Meal 2: 10 oz. chicken breast, 2 and 1/2 cups white rice

Train

Meal 3: Whey protein and Gatorade

Meal 4: 10 oz. chicken breast, 10-12 oz. white potato, 10-12 oz. white potato

Meal 5: 10 oz. chicken breast, 10-12 oz. white potato, 10-12 oz. sweet potato

Meal 6: 6 oz. steak, 6 oz. tilapia

Victor Martinez Sample Diet 10 Weeks Out:

9:30 a.m. Whey protein and water

9:45 a.m. Cardio: 45 minutes

10:45 a.m. 10 egg whites, 1 whole egg, 1 cup of oatmeal

1:30 p.m. 10 oz. steak, 1 cup of brown rice

4 p.m. 10 oz. chicken, 10 oz. potato

5:30 p.m. Pre-workout drink, BCAA

Train

8 p.m. 10 oz. salmon, 1 cup of steamed broccoli

1 a.m. 8 oz. steak, 1 cup of steamed broccoli

Clue #1: Did you notice a lot of supplements?

According to this, no. The top bodybuilders in the world know that supplements are not replacements. I have nothing against using certain supplements as an aid, but relying on them to build your muscle is only going to end with one result, no muscle gains and a lighter wallet.

Supplements are just to add in the muscle building foods you’ll rely on. Supplements contribute a small percentage to your results and not anywhere close to being a replacement. So put your efforts toward training and diet before supplements.

Clue #2: Top muscle buildings from protein?

Salmon, steak, egg whites, whole eggs, whey protein and tilapia. Pretty short list, right?

Interestingly, you didn’t see any yogurt, milk or cottage cheese. Remember, success leaves clues. The purpose of this article is for you to pick up clues, not to critique their meal plans. I want you to simply pick up clues from three of the best bodybuilders int the world. Notice the high amount of protein as well, don’t judge, just say, “Interesting.”

Clue #3: Top muscle building foods from carbohydrates?

Oatmeal, white rice, brown rice, white potato, whole wheat broccoli, sweat potato. Another short and exciting list, right? Don’t analyze the food list, simple take note of the overlapping food selection. To ignore the evidence that these foods must work would be insane and completely stupid.

It’s lacking variety? Absolutely, I won’t disagree with you. Lacking vegetables and fruits? Absolutely but isn’t that interesting? You must consider that all three of these guys are already eating a ton of food as it is. They eat up to a pound of meat per meal, along with a 12 oz. potato. Right there you’re looking at close to a two pounds of food already! If these guys tried to eat vegetables on top of that, it would probably play havoc with their stomachs. Nobody likes to feel stuff and bloated.

I’m not endorsing a low-vegetable diet, it’s just fascinating to see the different compromises elite bodybuilders make in their diets to achieve their goal calories. I do know each of these guys would take multi-vitamin to get all the vitamins and minerals they need.

The fact is, carbohydrates keeps muscles full and restore glycogen to the muscles and give us energy. Very few bodybuilders can build muscle on low-carbs and to recover and maintain muscle fullness, it’s critical to include the top muscle building carbohydrates Jay, Branch and Victor consume every day.

Clue #4: Meal frequency

The debate will never end on whether to eat every 2-3 hours, 3 square meals or when you feel like it. Before I come to any conclusions of my own, I experiment with a model that the top bodybuilders follow – high meal frequency – and find out how my own body reacts. Notice that, on average, these guys consume up to 7 meals a day. Once again, I’m not saying you need to eat 7 meals a day but you may want to consider a higher frequency of meals if aesthetic muscle is your goal. You must ask, “Is this a coincidence or perhaps there is truth to maintaining a regular meal cadence?” I doubt it’s a coincidence.

Clue #5: Quality fats

I can’t tell you if the sample diet plans are 100% accurate but I will admit that their diets were lower in fats than I would suggest or expect. I won’t judge, because I’m a student of success, so I’ll simply take more notes. I will make sure I bring a few avocado’s home from the grocery store and include more of them in my diet, since avocado was a top choice.

If I meet Jay, Branch or Victor in two-weeks at the Olympia I’ll be sure to ask them why they don’t include as many mixed nuts, flaxseed oil, fish oil and olive oil into their diets.

If you haven’t heard of the “healthy fats” known as omega 3-6-9s, those are the essential fatty acids in your body which you need. By taking them in a correct amount it actually can help to lose bad fat off your body by boosting your metabolism and many other benefits including heart function and decreasing inflammation in your body.

Conclusion

I encourage you to take the philosophy of, “Success leaves clues” when considering the top muscle building foods you can’t live without. It’s very powerful and can lead you down the path of success rather than modeling a system that does not include as many obvious clues.

I see too many people getting their head stuck in a book and enter into meaningless debates on nutrition when many of the answers are right in front of their eyes in the real world. You must become a student of examining the clues, taking action and seeing what works and what doesn’t. This is how you’ll achieve the body you deserve.

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So take it from Tony DiLorenzo, who added 16 pounds of muscle – track what you eat and eat more. Or lean into Vince’s methods to gain more muscle. Vince has assembled another program to help you Gain 41 Pounds in 24 Weeks. Either way you will transform yourself and you could be like Tony and gain 16 pounds of muscle.