The cold and hard truth is that when a natural bodybuilder goes on a high-calorie diet  gains weight, most of it(50-70%)will be lipid tissue and the rest if lucky, muscle. If a natural bodybuilder was to gain 30lbs of lean skeletal muscle tissue, it will take him at least 3-4 years, assuming he is gentically gifted person. Most people realize that it is impossible to look like Shawn Ray training naturally within their 2nd year of lifttng. By this time, they have either lost fat(can be accomplished naturally) or look tight(can also be attained naturally) but skinny. The formerly natural trainers-and believe me, they're everywhere boasting their naturalness; either give up bodybuilding as an entity or the wiser ones turn to anabolic drugs. During their first cycle, lasting up to 3 months, gives them the 20-30lbs gain, depending on the type of anabolic drug used. Without much higher effort than his natural years, the bodybuilder shortened the 3 years to 3months in his quest for the bodybuilder look. Surely, about 60-80% of their gain is mucle, while the other 20-40% maybe either fat or water or both, depending on the bodybuilders diet. However, through testemonials of Hard Core Bodybuilders, they find it relatively hard to gain fat while on any kind of Anabolic Drug. The drugs enhance the male attributes of naturally lower body fat and more muscle, while supressing the female attributes of higher bodyfat and less muscle. More science of Anabolic Steroid action can be read in the Pharmacology Section. For the novice drug using bodybuilders however, after your first cycle, you will experience a slowing sown in weight gain, to prevent this, you can either increase your caloric intake or use more drugs. The former is less effective but a wiser choice in the long term.

    THE MASS DIET
    3840 Calorie example

    25% Protein    240grams
    15% Fat            Forget about it.
    75% Carbohydrates 720grams
 
    However it is important to note that the total caloric intake is more crucual than the food itself. So prioritze calories before the food. For example, if you're out in the town and you can only find a tacobell open at midnight, don't be afraid to go in and compensate your calories. The biggest mistake almost every 'small' bodybuilders make today is that since the supplement and magazine boom, they think the only nutrients that can build muscle are Protein powders.chicken breasts, egg whites and EAS Phosphagen. Their carbohydrate intake is notoriously low, making them worse during training, and most of all they're just too afraid to gain a pound of fat. Without sufficient carbohydrates, insulin(anabolic) is not produced, in return glucagon is produced, a seriously ugly hormone in urge to maintain blood sugar levels, sabotaging precious muscle glycogen(which give the full muscle look) and burning off muscle protein for a not-so-good quality of energy. Protein on the other hand is way over rated these days. With protein supplements raging on about whey isolate, ion exchange and a truck load of horse shit. Not that I don't agree that whey protein is superior to all others but infact I think they are luxury items for the average joe. The same with Creatine. Its like having a $6000 Car Stereo System on a  Toyota. Whey Protein definetly has an edge, maybe on the professional level, however it is true that whey protein is hindering gains in novice and average people for making them 'so' picky about protein supplements. By the way, if you're using Anabolic Steroids, not only will they cost you but whey protein supplementation at a significant level will cost you more. There are very picky average Joe's at my gym, when I asked one what their staple protein source was he said proudly "I use Pro Plex, you know the Labrada brand", so I commented, "Yeah? Thats a pretty neat protein source, how many servings do you take a day?" Joe pauses and thinks. "once?" Then he goes on justifying himself, "you know they say that the quality is more important than quantity." And I'm thinking 'the connecetion Joe?'. This is a guy who's around 150lbs, lifting 25lb dumbells for incline dumbell presses and never squats, and he's worrying about the 'quality' . This is some idea Bill Phillips and his gaing pushed into him. If one was to seriously invest in whey protein like the pro's, one would have to take at least 75% of protein intake to the supplement to see a definite edge. For 160lb guy following my anabolic diet, thats 180grams of whey protein supplementation for a total of 240grams. Considering an average whey supplement serving has 30grams of the highest quality protein available, thats six servings a day, which means that a 15 serving container will lase a 2days and a half. Most average joes think they'll use the container for at least a month 'coz it costs anywhere between 20bucks -40bucks.sure, half servings a day.
    Yes, it is awfully hard to consume 3840calories a day. But when you're on Steroids you're cravings will never end(A good thing) and if you're still having a hardtime, add weight gainers. These are great food supplements which have been seriously underrated since Phillips' Sports Supplement EAS Advert. Weight Gainers are highly nutritious high potency caloric sources. Incorporating them in to your diet may be a smart move if you'r life is hectic. MRP's are okay but too low in calories and carbohydrates. Natural Bodybuilders, take your Creatine and whatever if you have the time, but I tell you, it is not worth a damn. You'll hate your self after 2years when the guy who started with  you who's on Deca is bench pressing 350lbs while you're still stuck at 165. Remember, a Bill Phillips bod is not attainable with out steroid use. He admits that he was a 'roid user in the 'mid-80s'.1980-1989? Gains don't easily go away as they say so. Perhaps a couple of pounds, not much more. Remember last years Body of Work Challenge?. There was this guy who opened other peoples car doors in front of a hotel for a living, he did have a noticable physique for a natural(By the way he failed the polygraph). Later in the movie, he says that he was on steroids for 2 years in 93-94 or something. You see, his physique was the most impressive of the 10 finalists. His steroids gains prevailed and helped his successful comeback. If you're wanting to look like Phillips with just his Myoplex Supershake, forget it. The cold hard truth.
    Your feeding times are important. 6-8meals a day seems best, so if 7 meals were to be eaten, 160lb Average Joe would need to eat about 550 per meal. A lot. However dividing your protein up equally is more important than carb or fat. The 34 plus minus 10grams of protein per meal is the best. Over 50grams is acceptable to larger users but average Joe's liver would deaminate them and piss it out.(Average Joe's $30 Whey derivative).
    Assuming you had a intense work out(Believe me, most people don't)Post Workout Nutrition is the most important meal of the day. It should consist of a lot of monosaccharides(glucose) and protein. The debate on which to eat first is still on skid row however through experience, a protein drink followed by a glucose drink 15-25minuts later seems to work best. Mixing them will not do much harm but may pressure your alimentary canal a bit. Remember, we're not talking a few grams here. 40grams of protein and 100-150grams of glucose is what we're talking about. Thats a lot of grape Juice. Taking ABB Sports drinks maybe a good idea.
    A Bulking Up Session may last up to 6 months or more if you're non-competitve. A growing bodybuilder may bulk up year around, and cut down for aabout 6months prior to his first contest. In bodybuilding, under same 'ripped' conditions, the bigger guy will always take on the smaller guy. Its about stage domination.