T-Nation is the place to go for cutting edge info on training and nutrition. Associate editor Chris Shugart -- a formerly pudgy boy who is now lean and strong -- has posted an article on eating for muscle growth without putting on loads of fat.
He dismisses some of the usual claims (usually made by fat guys or guys on steroids) that the only way to bulk up is to eat junk food. He offers two weight-gain shake recipes (at or near 800 calories each) made with clean, healthy foods. He also suggests snack ideas and a sample daily menu.
The article is well-written and includes a variety of guidelines for how and why to use this approach. If you're looking to build muscle without getting fat, give this a try.
One note: some of the recommendations in this article violate John Berardi's dietary guidelines (which I tend to follow and promote), so you'll have to choose one or the other. Maybe try Shugart's approach, then give Berardi's Massive Eating Reloaded a try. Compare and contrast.
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