Last month we helped those of you looking to shed some pounds. Now it's time to help guys looking to pack on mass. Eating 3,500 to 4,000 calories each day may make you feel like a bear that's getting ready to hibernate for winter, but don't worry--when you're pushing serious iron, you need at least that many calories to get the results you want. Besides, you want to eat well for the holidays. This way, you can do it without filling up on sugar and junk, though we'll forgive you an occasional indulgence. (For even greater growth, combine this month's meal plan with the Muscle Workout starting on page 130.) And remember, if you want to measure your progress, skip the daily weigh-in and keep your eye on that mirror--there's no better way to track muscle development.

THIS MONTH'S RECIPES