Im sure most of you have read plenty of articles on what to eat and macro ratios for your specific goals.
To be honest its a subject thats been beaten to death, however I want to emphasise the key points for eating to get BIG AND STRONG.
Let me make it clear by saying, if your looking to get a lean slender physique then this is the wrong article for you.
The points I cover in this article are for those who’s goal is to be built like a tank, and want to be strong as possible.

Devising a Strategy

First and foremost let me say the KEY to eating for size and strength is ensuring you get all the required nutrition in each day. This takes organisation and planning! Get used to being full (at least to begin with until your body adjusts to the volume of food your consuming).

Im not a believer in meal frequency for the purpose of stimulating metabolism, however i do think spreading your food out into a higher amount of meals throughout the day helps with getting it all in. I usually suggest around 6 meals a day but this is completely down to personal preference, I’m only concerned about you getting all the food in one way or another.

A great system that I’ve used over the years to make consuming 6000 plus calories a day easier is making some of my meals ‘liquid meals’ (as at the end of the day its all about making your diet as simple and manageable as possible). Long gone are the days of eating cold chicken breast and rice out of a tupperware in my car while waiting for clients.
So what I do is throw Whey Protein, Oats, and Natural Peanut Butter into my blender, and instantly I’ve got quick meal packed with nutrition. The benefit of liquid meals is that they are quick and easy to prepare and consume, and their convenient for when you need a meal on the go.


Macronutrient ratios is a boring over analysed area that I’m not going to waste your time talking about in too much depth. Instead of spending hours with a calculator working out different magical combinations and going back and forth in your head deciding whether to go high carb/low fat or high fat/low carb, why don’t we just try starting with something basic and taking it from there according to how your body feels and reacts.
I believe it is far more beneficial to use a diet that is based on macronutrients only rather than a diet that is based on a number of calories that are then broken down into macro ratios. At the end of the day its about giving your body the adequate nutrition it needs and not just any calories for the sake of it, were eating big but were also eating smart.

I suggest the following amounts:

Protein: 4g per kg of bodyweight (keep this consistent)
Fats: 1.5g per kg of bodyweight (keep this consistent)
Carbohydrates: 4g per kg of bodyweight (this is were you will make your adjustments! if you are losing weight or haven’t got enough energy during training sessions then increase your carbs accordingly, the same goes if your feeling lethargic from too many carbs and your weight is going up too quickly then pull back a little)

Rest Days: On rest days I suggest keeping your protein and fats the same and reducing your carbohydrate intake down to 3g per kg of bodyweight, this is simply because your body’s energy expenditure is obviously much less on a rest day and as carbs are there for the primary goal of fuel we don’t need them as much.

example (person weighing 80kg): protein 4×80 = 320g, carbs 4×80 = 320g, fats 1.5×80 = 120g

i.i.f.y.m. and food choices

Choosing good quality food choices is paramount when it comes to fuelling your body for optimal performance and recovery.

The whole IIFYM concept has gotten way out of control and people are convincing themselves that hitting there daily carb quota with ice cream and gummy bears is acceptable.

If there are any foods that you have a particularly hard time digesting then stay away from them as much as you can, whether it be gluten, dairy or beef, if your body is being given the added stress of food it cant digest then your going to have a very hard time eating all the food you need with a sore stomach.

On the flip side if there are foods you digest well then stick to them….although a lot of people don’t, I digest beef very well, so I use beef as my main protein source….it also happens to be my favourite food in the world!

The fact is you already know what you need to be eating so keep as consistent with it as possible. Choose good quality lean meats, eggs and protein powders for your protein and grass fed butter, nuts, avocados and olive oil for your fats. Use pasta, rice, potatoes and oats for the majority of your carbs and make up the rest with a little fruit, gatorade and condiments.

Eating to be big and strong, pasta beef vegetables
Eating to be big and strong, pasta beef vegetables

key points

When it comes down to it there are a million different theories out on the internet on how to structure a diet. Instead of stressing about which way to go, just start with something simple and take it from there. Be clear in your mind on what your primary goals are (the fact that your this far into the article probably means you want to get big and strong) and start adopting a daily diet plan that will help you achieve them.
If you want optimal strength gains, good recovery and to build a big and strong physique along with it then accept the fact that you need to eat like a savage, eat smart and approach your diet like its a full time job.

Follow the steps below and your ensured success:

1. Work out your macros for training and non-training days

– Protein = 4 x bodyweight (kg)
– Carbohydrates = 4 x bodyweight (kg) / non-training days 3 x bodyweight (kg)
– Fats = 1.5 x bodyweight (kg)

2. Figure out how many meals per day

– This depends on what your daily schedule is like and how much food you like to eat at one sitting, it doesn’t matter if its 3 meals a day or 10.

3. Make small adjustments along the way

– Keep the diet consistent on a daily basis and you will soon learn how your body reacts to different foods.

– Stick to foods that you digest well.

– Make small adjustments to your carb intake until you find a perfect balance that gives your adequate energy, good recovery and a slow and steady increase in bodyweight.