After growing slightly bored of the same old training regime, bodybuilder Brandon White, one half of YouTube’s swole brother duo the Buff Dudes, decided to set himself a new challenge: do whatever it takes to put on lean muscle mass. 15 pounds of lean muscle mass. With a goal weight of 240 pounds in sight, Brandon committed to upping his workouts, adjusting his diet, staying hydrated, and keeping to a strict sleep schedule.
Brandon worked out a minimum of 2 times a day and increased his daily food intake to around 5,000 calories particularly protein and good fats. On an average day, this is what his meals look like:
- Breakfast 1: oatmeal with banana, walnuts and whey protein powder.
- Breakfast 2: chicken sausage, 3 eggs, vegetables, and rice cakes with peanut butter.
- Lunch: 2 homemade burgers with onion, cottage cheese
- Dinner: poached salmon, roast potatoes, and green vegetables.
- Dinner 2: salmon and potatoes again.
“One thing that’s really important, if you want to put on size, is continuing to make sure you’re in a surplus,” he says.
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“There is going to be an increased fat percentage too, because you’re just rushing a lot of extra calories and macronutrients into the body, and it is going to store a little bit of that as fat,” he continues. “But keeping as active as possible, hitting those hard workouts, and getting that sleep, everything coming together is going to keep you lean and build that nice quality muscle over time.”
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