Mass-Gaining Suggestions From A 270-Pound Monster

Who says you possibly can’t be a mass monster and nonetheless appear like a health mannequin? Ryan Kurek proves that it is nothing greater than an outdated bodybuilding fantasy.

The 6-foot-3-inch MuscleTech model ambassador, private coach, and ironworker Kurek has expertly sculpted his 271 kilos of lean, dense mass into an aesthetic, balanced body by which no muscle group overpowers one other.

Kurek began lifting on the age of 16 to fortify himself in opposition to highschool bullies. “I used to be most likely 160, soaking moist, then,” he remembers. He began lifting and by no means stopped.

“I have been hovering round 270 since late fall of 2017,” Kurek says. “Once I flip 40 in ten years, I would like to be ripped-and-zipped at 300, however I do know that is pushing it. Realistically, I am aiming for 280, reduce, over the subsequent few years.”

In contrast to a few of his friends, the Buffalo, New York, resident has discovered {that a} meticulous dietary strategy—by which you weigh each morsel and rely each calorie—is not essential to make substantial progress. As a substitute, he sums up his plan in 4 phrases—”Eat heavy, raise heavy”—and breaks it down into six guidelines.

Rule 1: Construct Your Meal Plan Round Your Schedule

Setting structural metal in place on business building websites throughout night and late shifts, Kurek would not all the time have time for meticulously deliberate meals. Whereas a few of his meal selections aren’t good, they do meet the caloric and dietary calls for of a really bodily job.

“I’ve realized to fulfill my vitality wants by selecting heavy complicated carbs, good fat, and full proteins,” he says.

Mass Gaining Tips From a 207 lb Monster

His favourite protein supply is purple meat, together with complete eggs, marinated rooster, and lunchmeats, together with turkey, roast beef, and ham—typically slapped between two slices of P28 Excessive Protein bread.

He will get most of his carbs from white potatoes, utilizing prompt mashed potatoes at work. His eating regimen additionally contains bananas, Granny Smith apples, and Campbell’s Chunky canned soup.

“Typically I am going to open a can of soup and slam it down chilly. It takes me about 30 seconds to complete a complete can,” he says. “The chilly would not hassle me…a lot. I like bread, too—something from P28 to Italian white to sourdough.”

Rule 2: Eat a Lot—However Hold the Junk Meals Inside Motive

“In the event you’re attempting to bulk, eat heavy, however be good about it,” Kurek says.

Kurek errs on the facet of fresh meals, however will veer off the trail to take care of his sanity when his consuming plan will get monotonous.

“I embrace cheat meals in my plans, though I do not often schedule them,” he says. I find yourself dishonest two or 3 times every week with pizza or something deep-fried. I attempt to keep away from sugar, however I like chocolate.”

The important thing, he says, is moderation and timing: Have simply sufficient to quash the craving, and keep away from loading up on cheat meals earlier than mattress.

Mass Gaining Tips From a 270 lb Monster

Rule 3: Divide to Conquer

As a substitute of limiting your self to the normal breakfast-lunch-dinner mealtime mantra, eat each 2-Three hours.

“I common three larger meals per day, however I even have 4-6 smaller ones in between, or at any time when I can sneak in a chunk at work,” Kurek says. “It is particularly vital to have an excellent provide of fast-acting carbs post-workout. I often go for Gatorade, dextrose, MuscleTech’s Cell-Tech, or perhaps a Mountain Dew. You also needs to have a strong mass gainer powder available to make shakes. These gainers work wonders while you use them proper. MassTech Excessive 2000 triple-chocolate brownie taste is my go-to product!”

Rule 4: Ditch the Scale and Meals Log

In the event you’re attempting to chop weight, each calorie issues. In mass-gain mode, the macronutrient equation is not practically as complicated. You need not weigh meals parts or write down all the pieces you eat, Kurek says. You simply have to eat!

Kurek says it is all the time been arduous for him so as to add dimension to his physique. As a tough gainer, he focuses on consuming a lot of clear meals, gauging how a lot he must eat by what he sees within the mirror and on the dimensions.

He believes bulking is fairly easy. “Eat. And when you’re not hungry, get hungry,” he says. “You will not develop with out meals.”

Rule 5: Elevate Persistently and With Objective

“I raise earlier than each work shift,” Kurek says. “Despite the fact that my job is bodily demanding, the temper enhancement and metabolic increase I get from a strong 60-90 minutes of great health club time earlier than work is greater than definitely worth the effort. Leg day is the one wrestle as a result of I already cowl 15-20 miles a day round my work website.”

In his off season, Kurek has no set days for chest, again, legs, or shoulders.

“I simply attempt to hit every main physique half as soon as every week, then relaxation it 5 days earlier than hitting it once more,” he says.

Mass Gaining Tips From a 270 lbs Monster

The important thing, he is discovered, is to verify he will get the coaching in—however to not practice a lot or so arduous that it turns into counterproductive.

“Some days, I am too spent from my job the night time earlier than to hit the health club the subsequent day,” he says. “A youthful me would get all labored up about skipping a session, however nowadays, I hearken to my physique. If I am unable to raise on a Tuesday, I am going to get to mattress early, rise and grind by a Wednesday, and hammer it out Wednesday night time.”

Kurek’s classes include a wide range of methods and set-and-rep schemes.

“My first few lifts all the time contain near-max poundage and 4-6 reps per set, whether or not it is on presses, deadlifts, or a leg transfer,” he says. “Dropsets and supersets have labored wonders for me, too. You may tear your fibers all you need lifting heavy weight, however I acquire a ton due to the elevated blood circulate from the pump.”

Rule 6: All the time Be Open to New Tips

“I was too cussed to take recommendation and tried to reinvent the wheel as a substitute,” Kurek admits. “These days, when extra skilled—and particularly bigger—lifters give me pointers, I attempt to put my ego apart and take note of what they’re saying. I’ve realized to hear, and it is helped me immensely.”

However, you possibly can’t simply blindly comply with another person’s coaching program.

“If you are going to make investments the time and vitality to enhance your self each bodily and mentally, take the identical quantity to study what works finest for you. Self-knowledge is energy,” Kurek says.

Kurek says has been his finest supply for brand new concepts over time.

“ is my meathead bible,” he laughs. “We’re fortunate to dwell in a time when sources like this are so available.”

Ryan Kurek’s Typical Day by day Mass-Constructing Weight loss plan

MuscleTech Nitro-Tech

(60 g powder combined with water)

1 shake


(medium to giant)



24 oz.

MuscleTech Clear Muscle

Four caps


(Campbell’s Chunky Hen Noodle Soup)

1 can

MuscleTech Nitro-Tech

(60 g powder combined with water)

1 shake

Scrambled Eggs





MuscleTech Clear Muscle

Four caps


(or ham, or roast beef)

1 lb.

Floor Beef

1 lb.

Mashed Potatoes

(white or candy)

1/2 lb.

MuscleTech Nitro-Tech 100% Whey Gold

(60 g powder combined with water)

1 shake



12 oz.

MuscleTech Nitro-Tech Casein Gold

1 shake

MuscleTech Clear Muscle

Four caps

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