October 17, 2021
Dorian Yates Diet

Dorian Yates Diet and Nutritional Tips to Gain Muscle


Diet and Nutrition Tips

It has been said that a correct diet can be responsible for the success of a bodybuilder by 80%. I do not agree with this reasoning.

For me, bodybuilding is a union of four factors: the right training , nutrition , recovery and mental attitude .

Many bodybuilders, especially beginners , rush into a volume  program where they eat everything that doesn’t move. They gain a lot of calories, but also a lot of fat because they cannot force muscle gains. Unless you are physiologically abnormal, you cannot stimulate the increase of more than a kilo of muscle per month. A higher gain will be largely made up of  fat whose excess is deposited, remains and then becomes difficult to remove.

At the other extreme are those who underestimate  the diet. They don’t eat enough, are patchy, and focus only on the calories they take in without worrying about the protein / carbohydrate / fat percentage. In short, they follow a diet that does not respect the parameters of muscle building. If there is a secret to bodybuilding, that is the constancy, both of the training, of the diet and of the mental attitude.

Follow these eating guidelines, which together with the other two components will make continuous progress a reality.

Dorian Muscle Diet

This example has 3,500 calories distributed in 50-55% carbohydrates, 30% protein and 15-20% fat.

7 am – 1st Meal: Breakfast

  • 100 grams of oats
  • 6 egg whites
  • 2 egg yolks
  • 2 slices of whole wheat toast
  • 1 banana

10.00 am 2nd meal: mid morning

  • 40 grams of protein (mixed with water)
  • 300 grams of cooked potato
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1.00 pm 3rd meal: lunch

  • 200 grams of chicken breast
  • 100 grams of rice
  • 100 grams of mixed vegetables

4.00 pm 4th meal: before training

  • 40 grams of protein (mixed with water)
  • 1 banana (training from 5.00 pm to 6.00 pm)

6:00 pm 5th meal: after training

  • 70 grams of carbohydrate shake
  • 30 grams of protein shake

7.00 pm 6th meal: snack-dinner

  • 200 grams of lean beef
  • 300 grams of cooked potato
  • 200 grams of broccoli

10.00 pm 7th meal: dinner

  • 40 grams of protein shake
  • 50 grams of oats

This feeding program is based on a  training carried out at five in the afternoon. If you train at another time, organize it so that the meals before and after the session take their corresponding place.

Dorian Yates Diet Tips

Dorian Yates advises in his training book ” The portrait of Dorian Yates, Story of a warrior ” the following dietary advice:

1.- Get a book that reports the calories and the percentage of protein, carbohydrates and fat in all foods. Note: You can also stop by our respective section where we talk in detail about proteins, carbohydrates and fat.  

2.- Follow a diet that is composed of 50-55% carbohydrates, 30% protein and 15-20% fat. Note: These percentages can be variable depending on the person … if you gain weight easily reduce carbohydrates and increase protein accordingly.

3.- Eat six or seven times a day, with intervals of about three hours.

4.- Consume 2.5 grams of protein daily for each kilo of weight .   Note: It may be a somewhat excessive amount; reaching 1.8-2 grams per kilo of weight will be enough.

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5.- Take protein shakes to increase calorie intake.

6.- Include a multivitamin / mineral supplement to avoid deficiencies.

7.- Settle for a weight gain of half a kilo to one kilo a month.

8.- Write a diary of your diet so you can check the changes.

9.- Vary the diet gradually, without sudden innovations.

10.- Be as constant with your diet as with the training program.

Excerpted and adapted from ” The Portrait of Dorian Yates, A Warrior’s Story”.