Written by Brandon Lilly
For Part 1, the Cube Predator Bench Cycle, click here. This is what you need to know if you want to fuel that level of intense training:
For any mass gaining program, the simple truth is you must consume calories to lift big weights. Cube Predator is not for anyone looking for shredded abs and glutes, but it’s not designed to make you a fatass either.
Protein will be consumed a 1.25 grams per pound of lean bodyweight. Don’t lie to yourself. Try to get an accurate reading on your body fat percentage, and only consume the protein for the muscle you carry. We are feeding the muscle not fat.
Carbs will begin at 1.25 grams per pound of lean bodyweight. Again, we are feeding muscle not fat. If you wanna be a fatass by all means its your right, but if I’m killing myself in the gym I’d prefer to look like it.
Fat will begin at .3 grams per pound of lean mass. This will help balance and regulate hormones, along with aiding in digestion and normal body function.
So take Lifter A who weighs 250 lbs. at 18% body fat (250 x .18= 45. This means he is carrying 45 lbs of fat. 250-45= 205. That means all calculations will be based around 205, I usually round up just a bit so for ease we will split the difference a bit and say 220 just to be safe).
Protein- 220 x 1.25= 281.25 round up to 285 grams x 4 cals= 1140 cals
Carbs- 220 x 1.25= 281.25 round up to 285 grams x 4 calls= 1140 cals
Fat- 220 x .3= 73.33 round to 75 grams x 9= 675 cals
Total Calories- 1140+1140+675= 2955 cals per day
Protein Sources- Eggs, Beef, Chicken, Bison, Protein Powder
Carb Sources- Sweet Potatoes, Jasmine Rice, Oats, Cream of Rice
Fat Sources- Oils (Coconut, Olive, MCT, Macadamia Nut), Butters (Natural Peanut, Almond,), Nuts
I recommend 5 meals a day, so by applying some simple math: 285/5= 57 grams of Protein per Meal, 57 grams of Carbs per Meal, 75/5= 15 grams of fat per meal.
57/57/15 or 55/55/15 for ease. I’m not gonna give you specifics but from there you can build a pretty damn good diet. Use the mirror as your guide not the scale. If you start getting too lean, add .25 carbs extra per day per lbs of lean bodyweight, too soft, remove .25 grams per pound of lean bodyweight.
Now that we have assured you can properly fuel the workouts prescribed, you can focus on the bench press. Remember, lifting more means gaining muscle, and to gain muscle you need proper nutrition to fuel growth.
Again, you can check out the Cube Predator Bench Cycle here if you missed it.Brandon Lilly is a very well traveled, Elite powerlifter. He has trained at Guerrilla Squad Barbell, Westside Barbell, Lexen Xtreme, and is now home at Iron Mafia. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Brandon is one of only a handful of men to total over 2,200 lbs (2,237) raw with knee wraps, and over 2,100 lbs (2,110) belt only. His best raw numbers are 843 squat, 584 bench, and 816 deadlift. Brandon also amassed a 2612 lbs total in Multi-Ply, and has best lifts of 1008 squat, 832 bench press, and 816 Deadlift. Brandon is the author of The Cube Method, and motivator of self belief, and changing the minds understanding of what the body is capable of.