Pack in the food

You can train as hard and as heavy as any of the pro’s, but if you fail to support that training with good nutrition, don’t expect any spectacular results. It takes a lot of quality food to build extreme amounts of muscle, and no amount of training or drugs will ever build a giant physique without it. Markus Rühl eats an average of 7,000 calories a day in the off-season when he tips the scales (the freight scales, no doubt) at 320 pounds. And these calories come from mostly ‘clean’ foods like chicken, beef, fish, rice, and potatoes, not junk. "I take in 400-500 grams of protein a day, every day. If you want to get big, you can’t be afraid to eat. Eating has to become like a job. You don’t miss meals, and you always have to be conscious that what you put into your body is a building block for muscle. Eat crap and you will look like crap. It’s not easy to eat so much good food all the time, but this is what it takes to get huge. Unless you do this, don’t bother wasting your time training hard, or else it will just be for nothing."