Mr. Olympia's New Year Mass Program

Mr. Olympia's New Year Mass Program

13 Week GET BIG Program

By: Brandon Curry, Mr. Olympia

Four years ago, I went to Kuwait with the goal of becoming Mr. Olympia – I succeeded. The keys to this were eating enough and training EXTRA hard! The main issue I encountered was being able to eat enough food.

This diet program will be simple – we will start at the bare minimum calories to set your baseline then add in calories and I have a cheat code for getting in more calories without having to measure out more meals or choke down chicken and rice – my new O15 Nutrition Big-O Bar! It’s perfect for this application and is an easy way to add calories!

This will be a 13-week program since it takes 21 days to form a habit and 90 days to create a lifestyle. Let’s create a LARGE lifestyle!

 

The Diet

I eat a lot of chicken, steak and rice, but I am a professional and it’s what I literally get paid to do. You will get just as good of results eating flexible. What does this mean?

I know you won’t stick to ONLY the same foods long-term, life would suck! We will base this diet on macros, so you track as you go. We will set goals for protein, carbs and fat. The goal is to GAIN 1 pound a week. Here is how we will setup the diet:

Take your bodyweight in pounds and multiple by 15. This is your starting point.

I will use myself as an example. At 250lbs, I will eat 3,750 calories. This is my STARTING POINT! You might even lose weight, good! After you lose the first pound, you will adjust up and I will explain that later.

Set protein to 1 gram per pound of bodyweight. I would eat 250 grams of protein. This is 1,000 calories (each gram of carbs equal 4 calories).

Set fat to .5 grams per pound of bodyweight – 125 grams. This is 1,125 calories (each gram of fat equals 9 calories).

Fill in the rest with carbs. We have 2,125 calories from fat and protein, so 3,750 – 2,125 = 1,625 calories from carbs. Carbs are 4 calories per gram, so 2,185 / 4 = 406 grams of carbs.

Our starting macros are 250 grams of protein, 125 grams of fat and 406 grams of carbs.

We can fill these with any foods, and you can track as you go by using any tracker, The TigerFitness app will work with MyFitnessPal but I have also used “Daily Burn”. While any food works, we will focus on healthier, whole foods. Some good choices are:

Meats to Select

Grilled Boneless/Skinless Chicken Breast

Grilled Lean Fillet Mignon or Lean Sirloin

Grilled Lean Roasted Turkey Breast

Grilled Halibut, Salmon, Cod, Whiting, etc.

Albacore tuna (canned in water)

Reduced Fat cottage cheese

Egg Whites

 

Carbohydrates to Select

Plain oatmeal (LOW SUGAR)

Whole wheat pancakes

Whole grain/wheat toast, bread and bagels and crackers

Whole grain cereals: Wheaties, Honey Bunches of Oats, Cheerios, Special K

Baked Yams/Sweet potatoes

Whole wheat/grain pastas

Baked potatoes

Black, pinto and kidney beans

Brown rice

Corn tortillas

LOW FAT granola

 

Fruits to Select

Apple

Banana

Black/Blueberries

Cantaloupe

Grapefruit

Oranges

Peaches

Pears

Pineapple

Raspberries

Strawberries

Tangerines

 

Fats to Select

Dry roasted nuts (almonds, peanuts, pecans, walnuts, cashews)

Peanut butter, Almond butter

Avocado

Sunflower seeds

All steamed vegetables with NO BUTTER added

Green leafy vegetables

Big O Bars are a perfect snack as well!

These are recommendations but, on this program, there are no bad foods! Hit those macros and see them gains!

When to Adjust

The goal is to gain 1lb a week. If you do not gain 1lb a week, the solution is simple – add one Big-O Bar anytime of the day. This is ~450 quality calories and will give you the caloric boost to gain!. You can do this every sticking point.

So when you don’t gain at least 1lb a week, just add another bar. I have someone doing this now and he is up to 3 bars a day and loving life – and he isn’t STUFFED! The Big-O Bar digests extremely well. Plus it has the perfect ratio of carbs, fats and protein and is very healthy containing superfood carbs, the highest quality protein and healthy fats including MCT Oil.

If you lose any weight on your first 3 days on this diet, add a Big-O Bar after 3 days.

How often to eat

I only care about you hitting macros, BUT it is optimal to eat every 3-4 hours based on my interpretation of the data. Thus, 5-6 meals a day is the sweet spot.

Supplementation

Let’s keep it simple.

HEALTH

With the viruses floating around, I want you to stay healthy more now than ever. THIS IS THE MOST IMPORTANT THING YOU CAN TAKE!

Here is the Immunity Stack – take it! SHOP IMMUNITY STACK

(Note, if one of the items is out of stock, order what we have of the stack. THIS IS IMPORTANT!)

Performance

PreWorkout STACK - O15 Nutrition Exalt and Expansion: SHOP O15 NUTRITION


TRAINING

Day 1: Legs Strength

Warm up with ballistic stretching and bodyweight squats

Squats (start with lighter weight and warm up with the first 2-3 sets)

1 x 10-15

1 x 10-15 (more weight than set 1)

OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2

2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!)

1 x 10-15 with same weight as set 2

Leg Press

1 x 10-15

1 x 10-15 (more weight than set 1)

3 x 6-12

Hack Squat

1 x 10-15

2 x 6-12

Seated Leg Curl

3 x 6-12

Lying Leg Curl

3 x 6-12

Leg Extension

3 x 6-12

Standing Calf Raise

3 x 6-12

 

Day 2: PUSH

Incline Dumbbell Press (30 degree) (start with lighter weight and warm up with the first 2-3 sets)

1 x 10-15

1 x 10-15 (more weight than set 1)

OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2

2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!)

1 x 10-15 with same weight as set 2

DB Fly

1 x 10-15

2 x 6-12

Shoulder Press on Machine or DB or Barbell

1 x 10-15

1 x 10-15 (more weight than set 1)

2 x 6-12

Lateral Raises

3 x 6-12

Tricep Pressdowns

3 x 6-15

Skullcrushers

3 x 6-12

 

DAY 3: PULL!

Barbell Rows (start with lighter weight and warm up with the first 2-3 sets)

1 x 10-15

1 x 10-15 (more weight than set 1)

OPTIONAL SET 3 IF NOT WARM SAME AS Set 1-2

2 x 6-12 (Max Weight—when you can get 12 reps, RAISE THE WEIGHT!)

1 x 10-15 with same weight as set 2

Lat Pulldowns on Machine or Hammer Strength

1 x 10-15

1 x 10-15 (more weight than set 1)

2 x 6-12

One Arm Rows

3­­ x 6-12

Barbell Shrugs

1 x 10-15

1 x 10-15 (more weight than set 1)

2 x 6-12

Preacher Curls

3 x 6-12

Hammer Curls

2 x 6-12

 

Day 4: LOWER BODY HYPERTROPHY!

Front Squats (Free or Smith Machine)

1-2 Warmup sets

3 x 12-20

Conventional or SLDL

1-2 warmups

3 x 12-15

Leg Extensions

4 x 12-20

Leg Curls

4 x 12-20

Lunges

4 x 8 each leg with barbell or dumbbells WALKING if your gym has space!

Seated Calf Raise

3 x 15-25

 

Day 5: Upper Body Blast

Incline Dumbbell Press

1-2 Warm up Sets

3 x 12-15

Dips

3 x FAILURE

Machine Rows (any machine, hammer etc)

3 x 12-15

Lat Pulldowns

3 x 12-15

Lateral Raise DB or Machine

3 x 15-25

Rear Delt Fly

3 x 15-25

Preacher Curl Barbell or Machine

3 x 15-20

Tricep Pressdown

3 x 15-20

NOTES

  1. You can do this ANY 5 days of the week—take TWO rest days
  2. Do abs 2-3 times a week. You can choose whatever you'd like for this - I prefer something harder like Leg Raises or a weighted ab machine.
  3. You can sub ANY exercise with a movement for the same muscle
  4. Order can be moved around on a given day, but try not to
  5. When you can get more than the max number of reps (let’s say you get 12 when it is a 6-12 rep exercise), then increase the weight 10lbs

If you have any questions about this diet and want to speak to like-minded folks, become a part of the Tigerfitness Facebook group: CLICK HERE

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