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The diet this bodybuilder used to gain 15 pounds of muscle



After bodybuilder Brandon White, half of YouTube’s gay brother duo the Buff Dudes, got a little bored, bodybuilder Brandon White decided to take on a new challenge: do whatever it takes to build muscle. 15 pounds of muscle mass. With a target weight of 240 pounds in sight, Brandon made a commitment to improving his workouts, adjusting his diet, staying hydrated, and following a strict sleep schedule.

Brandon exercised at least twice a day and increased his daily food intake to around 5,000 calories, particularly protein and good fats. On an average day, his meals look like this:

  • Breakfast 1
    : oatmeal with banana, walnuts and whey protein powder.
  • Breakfast 2: chicken sausage, 3 eggs, vegetables and rice cake with peanut butter.
  • Lunch: 2 homemade burgers with onions, cottage cheese
  • Dinner: poached salmon, fried potatoes and green vegetables.
  • Dinner 2: again salmon and potatoes.

    “One thing that is really important if you are looking to gain size is to continue to make sure you have excess,” he says.

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    “There will also be an increase in fat because you are just putting loads of extra calories and macronutrients into the body and storing some of them as fat,” he continues. “But staying as active as you can, doing those tough workouts and getting that sleep, anything that comes together is going to keep you lean and build that good muscle over time.”

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