Episode

Episode Brief·YouTube

What Martyn Ford Eats in a Day to Weigh 390lbs of Pure Muscle

Thomas DeLauer

Watch on YouTube Add to chat My bookmarks ← All sources

TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

At his peak of 390 lbs, Martyn Ford was consuming 12,000-13,000 calories a day on a cheap, high-carb, high-volume diet—eating through the night with meals of pasta, eggs, tuna, and wheatbix just to get as big as possible, with no concern for leanness.

His endurance sports background (cricket at professional level until an injury at 18-19) gave him a 'motor inside' that allowed him to perform high-volume hypertrophy training with short rest, which he believes was the key to packing on massive size despite suboptimal nutrition.

Ford discovered through years of self-experimentation that fruit is 'terrible' for him—causing rapid fat gain, stomach issues, energy crashes, and uncontrollable cravings—and now avoids it entirely, illustrating his belief that individuals must find what works for their own body.

After a life-threatening stomach reconstruction forced him to lose most of his muscle, he redefined his identity beyond size, now prioritizing health, family, and acting versatility—being able to switch between 'cardio freak' and 'muscle freak' within months.

Protocols

Concrete recipes — what, when, how much, and why

5 items

High-volume eating for extreme size (historical)

WhatConsume 12,000-13,000 calories daily through extremely high-carb, cheap, voluminous foods (pasta, rice, wheatbix, milk, tuna, eggs, baked beans) with no breaks, eating every 2-3 hours including waking up at 2-3am to cook full meals.

WhenDuring his peak bulking phase in his early 20s.

Dose12,000-13,000 calories per day; 20-30 eggs at a time; continuous eating.

For whomAimed at extreme size gain with no concern for leanness; not recommended generally.

WhyThe philosophy was simply 'the more you eat, the bigger you're going to get'. It provided the fuel volume to enable very hard training.

CaveatsHe gained massive size but was 'very soft' and didn't look good aesthetically; quality of food was lacking; he now describes the diet as 'strange'. Not sustainable for health or body composition long-term.

Ford emphasizes that this approach was born from necessity and naivety: he had a very small food budget and sought the cheapest ways to get the most volume. The diet was heavily influenced by the outdated food pyramid which put carbohydrates at the base. He was also training with 'insane' volume and intensity, so his energy demands were enormous. He notes that he never had a break from eating and would even cook steak or salmon in the middle of the night. This protocol worked for his goal of becoming huge—it gave him incredible strength and training ability—but he later had to learn about food quality to achieve a lean, aesthetic physique.

Mechanism

By keeping an extreme caloric surplus with high carbohydrates, he ensured his body was always in an anabolic environment for muscle growth, even though much of the surplus went to fat.

Personal experience

Ford says: 'I was absolutely carb-loading every single day. There was never a break of when I was going to eat, even through the night. I would eat 24/7, which people will probably laugh at and one say I was stupid for doing so or two say absolute BS. There's no way you eat through the night. But you can ask my wife and my parents before that. I would wake up two, three times and be cooked steak. I'd have eggs. I'd have salmon. You name it, I'd eat it and cook it.' He recalls the diet gave him extreme strength and energy, but he was not lean: 'I wasn't crazy lean on that, but I was extremely strong.'

The more you eat, the bigger you're going to get was my philosophy.

Also said

“I would wake up two, three times and be cooked steak. I'd have eggs. I'd have salmon. You name it, I'd eat it and cook it.”— Shows the extremity of the night-eating ritual.

Endurance-based hypertrophy training

WhatPerform weight training with high volume, 8-12 reps per set, very short rest intervals (25-40 seconds), using supersets, giant sets, drop sets, and force reps, training for approximately 2 hours a day.

WhenDuring his early-to-mid 20s, when he was building from a skinny frame to massive size.

Dose2 hours of weights daily; 3-4 working sets per exercise; 8-10 fundamental compound and isolation movements.

For whomPeople with a strong endurance background and good recovery capacity looking for muscle growth.

WhyLeveraged his endurance athlete's work capacity to accumulate massive training volume in a short time, which he believes drove hypertrophy far more than heavy, low-rep strength training.

CaveatsHe notes that his training style was subconscious and tied to his slow-twitch fiber dominance; explosive athletes may not respond the same way. Also it required very high caloric intake to sustain.

Ford describes that when he first started lifting weights, he completely stopped all cardio and funneled all his energy into the weights. His past life as a cricketer gave him a 'motor inside' that allowed him to train with an intensity and volume that would crush most people. He stuck to basic machines and barbells/dumbbells because that was all that was available. The training was simple: 8-10 fundamental exercises done hard. He stresses that he never lifted for max reps but kept the rest periods extremely short, treating the session almost like an endurance event. This combination in his specific case produced enormous growth, aided by his high-carb cheap food diet.

Mechanism

Ford argues that his years of endurance sport built a huge number of mitochondria and an exceptional ability to recover between sets. This allowed him to perform near-continuous work with minimal rest, increasing total volume per session. The 8-12 rep range with short rest created a potent hypertrophy stimulus while also challenging his already-developed endurance system. He felt this was a perfect match because he was not explosive; his muscles were adapted to sustained effort rather than max strength.

Personal experience

Ford says: 'I kind of went from being a complete cardio theme to hanging up the shoes and doing zero cardio literally overnight. It was insane. And I plowed all of that energy into the weight training. It was higher volume. I never went for max reps. It was 8 to 12 repetitions. It was very short rest intervals because my fitness level was insane.' He emphasizes that this was done completely subconsciously: 'I had no idea about fast twitch, slow twitch, hypertrophy... I just went with how I felt and I knew if I went in there and worked hard, I'd get results.'

I never went for max reps. It was 8 to 12 repetitions. It was very short rest intervals because my fitness level was insane.

Also said

“The combination of having a higher carb diet with that form of hypertrophy training where the repetitions were around the 8 to 12, the rest was 35-40 and the sets were probably four to five working sets on each exercise worked well for me.”— Gives precise numbers for his protocol.

“I kind of lent on the fact that I was a slower twitched athlete and introduced the weights into my system that way.”— Explains the physiological fit he sensed intuitively.

Personalized food trial-and-error

WhatUse self-experimentation over years to identify foods and carbs that cause negative effects (fat gain, stomach issues, cravings) and those that work well for your body, then avoid the negative ones entirely.

WhenOngoing, but especially when transitioning from bulk to lean phases.

DoseNo fixed duration; he learned fruit was terrible for him and eliminated it; he now knows exactly what to add to put on size.

For whomAnyone struggling with body composition on standard diets.

WhyGeneric nutrition advice failed him; he discovered through personal trial that his body reacts uniquely to different carbohydrates, and this knowledge was essential for achieving a lean physique.

CaveatsWhat works for Ford (avoiding fruit) may not apply to others; the principle is to find your own triggers, not copy his elimination.

Ford frames this as part of a larger lesson: having 'clarity of your own objective'. When he was just big and soft, he realized the food quality was the problem, not just volume. He then began a long process of testing different foods and noting their effects. Fruit emerged as a clear villain for him. This trial-and-error process, though unscientific, gave him a deep, intuitive understanding of his body that he now uses to switch between lean and bulky states quickly. He contrasts this with today's generation who wants protocols handed to them without doing the self-work.

Mechanism

He didn't have a scientific explanation but observed cause and effect: fruit caused immediate fat accumulation, digestive distress, and energy crashes. He speculates it may be possible to reintroduce with food combining, but he hasn't needed to. This is likely an individual metabolic or gut microbiome response.

Personal experience

He says: 'I know if I add fruit to my diet, it's terrible. It kills me really bad. I will add so much fat. I will have stomach issues like crazy and my energy will dip 24/7. And I also can't control my cravings for food just by fruit. And that's something I've learned over the years.' He adds that he now subconsciously avoids or steers to certain foods based on his goal.

There's certain things that I've done and tried and tested over the years that subconsciously I will avoid or steer to. Like, if I want to put size back on now, I know exactly what I need to add in and how to switch up the training to make that work.

Also said

“A lot was trial and error. And I think that's kind of where you begin to really understand and appreciate on a level what does and doesn't work.”— Underpins his entire philosophy of self-knowledge.

Daily extensive training for mental health

WhatTrain 3-4 hours per day, not for physique but to stay mentally balanced, calm, and happy—using the gym as a form of therapy.

WhenCurrently, at age 43.

Dose3-4 hours per day.

For whomThose with persistent high energy who find physical exhaustion necessary for mental well-being.

WhyHe has always had an extremely high energy level; without a heavy physical outlet, he becomes his 'worst enemy' and is restless. The training allows him to relax and function.

CaveatsHe acknowledges this much training is 'counterproductive to the way I look' and is not for physical gains; it's primarily psychological.

Ford traces this back to childhood: he was a hyperactive kid who barely slept, would fight with his sister, and needed sport to channel his energy. He sees the same trait in his son. For him, the gym serves as a controlled outlet for that innate drive, preventing destructive behaviors. He explicitly says he knows that training 3-4 hours a day is suboptimal for muscle growth but it allows him to stay 'chilled' and happy, which he values more now. He likens it to a meditative state.

Personal experience

He says: 'It's still why I train 3-4 hours a day today. It's not just my training is counterproductive to the way I look. I know that. But it allows me to stay chilled and happy and I enjoy training. It's my form of therapy. It allows me to just relax. I'm my worst enemy when I'm not doing anything.' He also ties it to his childhood: 'I had bounds of energy, huge amounts of energy that I couldn't expel... finding the purpose at such a young age for me was essential.'

It's my form of therapy. It allows me to just relax. I'm my worst enemy when I'm not doing anything.

Also said

“I'm my worst enemy when I'm not doing anything.”— Concisely states the negative alternative.

Physique versatility for acting roles

WhatMaintain a 'floating place' where you're healthy and feel good, but can rapidly gain or lose 20-30 lbs within 2-3 months by using your deep knowledge of your own diet and training responses—switching between 'muscle freak' and 'cardio freak' at will.

WhenCurrent phase: as an actor needing to adapt to different character requirements.

Dose20-30 lbs fluctuation in 2-3 months.

For whomActors or individuals needing to change body composition for short-term goals without sacrificing long-term health.

WhyEnables him to be cast in a wider range of roles while staying healthy and not being trapped in a single, extreme physique.

CaveatsRequires years of self-experimentation to know exactly what foods and training protocols work for your body, and a baseline of good internal health.

After his stomach reconstruction and shift in priorities, Ford no longer chases extreme size. His goal is to be a recognized serious action actor, which demands more than just physique. He realized that physicality is only one part of his job; he also needs to work on acting skills and character understanding. So he allocates a percentage of his time to appearance and the rest to craft. He positions himself in a comfortable, healthy state that feels good, and when a role demands it, he can dial up cardio or muscle within weeks because he intimately knows his body's levers. This gives him flexibility and prevents the identity crisis of being tied to one look.

Mechanism

Not biological mechanism given; it relies on his self-knowledge: he knows which foods spike his size and which training regimens shift his body composition, allowing precise manipulation.

Personal experience

Ford says: 'My goal is to be extremely flexible and versatile with the ability to change my look. So if I need to put on 20-30 pounds for a role in 2-3 months, I can do that. If I need to lose weight, I can do that because I'm at that happy space. I'm very healthy internally. I feel awesome. I can go cardio freak or I can go muscle freak within the space of two, three months.'

I can go cardio freak or I can go muscle freak within the space of two, three months.

Also said

“I'm hovering around a nice space to be. I feel like I'm enjoying my training. I'm enjoying my fitness... it gives me that flexibility then as an actor.”— Shows the mental shift from pain to enjoyment as the foundation of this protocol.

What's new

Personal practice updates, fresh positions, predictions

5 items

The endurance-to-hypertrophy advantage

Ford's previous life as a professional cricketer built an 'insane' work capacity that, when transferred to weight training, allowed him to do giant sets and supersets with very short rest, which he believes was the secret to his rapid muscle growth.

Why this matters: He pushes back against the idea that his gains were only about extreme eating, instead crediting his endurance background's effect on training volume and recovery.

Background

Before injury, Ford trained for sport 7 days a week from age 8 to 19, building a massive aerobic base and mitochondrial density. When he switched to weights, he never went for max strength but kept high reps (8-12) with short rests, essentially treating weight training like an endurance event.

Ford notes that he subconsciously matched his training style to his endurance-based fiber makeup—he was a 'slower twitch' athlete, not explosive. He believes that if he had tried pure strength training (low reps, long rests), his body would have been 'confused'. He now sees modern evidence that higher mitochondrial density from endurance sports lends itself well to hypertrophy, enabling more work capacity in a given time. He points out that many former endurance athletes who switch to lifting get similarly dramatic results, and that the ability to 'go into a meditation state' and override the quit signal is a unique mental skill from endurance backgrounds.

Personal experience

Ford describes his 10 years of cricket at a professional level before injury. He went from a 'complete cardio theme' to zero cardio overnight and plowed all that energy into weight training. He says that recovery between sets was only 25-30 seconds, and he could do drop sets, force reps, and giant sets because his fitness level was so high. He felt it was the perfect marriage of long-built endurance and hypertrophy training.

My fast twitch and slow twitch muscle fibers would have been confused. I kind of lent on the fact that I was a slower twitched athlete and and and introduced the weights into my system that way, which is why I think I found so much success.

Also said

“Recovery would be 25, 30 seconds. It was incredible. I was young and full of energy at that point. And I think the combination of having a higher carb diet with that form of hypertrophy training where the repetitions were around the 8 to 12, the rest was 35-40 and the sets were probably four to five working sets on each exercise worked well for me.”— Details the exact training parameters that capitalized on his endurance base.

“If you and Bob have two hours to train and you simply have the work capacity and the motor to do one and a half to 2x the amount of volume at the same perceived effort, you're going to grow way more than Bob.”— Explains the practical advantage of an endurance background in a gym context.

fruit intolerance discovery

Ford learned through years of self-experimentation that fruit causes him rapid fat gain, severe stomach issues, and energy crashes, leading him to eliminate it entirely—a personal finding that defies typical health advice.

Why this matters: It exemplifies his larger point that individuals must figure out what works for their unique body, even if it contradicts mainstream recommendations.

Background

After his initial bulk where he was big but 'very soft', Ford began experimenting with nutrition to get leaner. He had limited knowledge but paid close attention to cause and effect. Fruit, which is generally considered healthy, was a consistent trigger for negative outcomes in his case.

Ford explains that different forms of carbohydrates affect him differently. While he might be able to combine foods to mitigate issues, fruit stands out as universally bad for him: it adds 'so much fat', causes crazy stomach issues, dips his energy 24/7, and makes him lose control over cravings. This led him to the conclusion that knowing what doesn't work is as valuable as knowing why—even if you can't scientifically explain it. He argues that this trial-and-error process is what builds deep, practical understanding of one's own body, something he believes is lacking in today's over-reliance on generic protocols.

Personal experience

Ford says: 'Like, I know if I add fruit to my diet, it's terrible. It kills me really bad. I will add so much fat. I will have stomach issues like crazy and my energy will dip 24/7. And I also can't control my cravings for food just by fruit.' He notes this is something he's learned over years and now subconsciously avoids certain foods while knowing others work for him.

I know if I add fruit to my diet, it's terrible.

Also said

“There's certain things that I've done and tried and tested over the years that subconsciously I will avoid or steer to.”— Shows his broader approach of individualized nutrition.

bodybuilders and self-hatred

Ford asserts that a 'very high percentage of bodybuilders hate themselves', which is why they enter and continue in the sport—it provides a masochistic sense of control and a way to punish themselves.

Why this matters: He offers a blunt, insider critique of the psychological drivers behind bodybuilding, pushing back against the glorified image of discipline and drive.

Background

Ford argues that unlike team sports where love of the game often motivates, bodybuilding often attracts people who feel inadequate and believe their physique is the reason they are not popular or loved. The pain of training becomes an element of control.

Ford describes the cycle: someone feels unattractive and thinks a six-pack or bigger arms will fix their social standing. They achieve the physical change but still don't feel like they fit, so they chase more—bigger arms, bigger chest. The gym provides short-term happiness hormones and visible changes that mask deeper life problems. He says the sport becomes a way to punish oneself and a distraction from real issues. He contrasts this with his own initial entry: he hated how he looked after losing his sport purpose, but his driving force was to create a 'monster' to enter film, not an endless quest for external validation. He warns that when the objective is self-hatred, there is no finish line.

Personal experience

Ford shares that he initially entered bodybuilding because he 'hated the way I looked. I hated myself. I had no purpose.' But his underlying driver was replacing the loss of sport with a new purpose (acting), not an endless cycle of self-punishment. He also sees this pattern in himself and others, acknowledging that he never cared about what he looked like—only performance and the ability to push himself.

A very high percentage of bodybuilders hate themselves, which is why they enter the sport.

Also said

“Bodybuilding, I feel like back in the day there was probably a love of sport, but there's a lot more of getting into it for interesting reasons.”— Frames the context of his generational perspective.

“The pain brings an element of control and it gives this sort of feeling of—I mean it's masochistic behavior in a way.”— Describes the psychological mechanism.

identity beyond physique post-catastrophe

After a life-threatening stomach reconstruction that stripped him of his muscle mass, Ford realized that his mindset and heart are the real 'superpower', not his size, allowing him to feel worthy of love and success independent of his physique.

Why this matters: This represents a profound personal shift and serves as a counter-narrative to the fear many fitness people have of losing their physique.

Background

Around 6-7 years ago, scar tissue from an operation at 2 weeks old caused a blockage and his stomach essentially burst. He lost most of his 390-lb build in 4-5 weeks and had to have his stomach reconstructed. This forced him to confront whether his worth was tied to his size.

Ford describes lying in hospital asking all the questions about security and identity. He realized that while losing the muscle was devastating, he had bounced back from rock bottom multiple times. The key insight: the same discipline and mindset that built his body could be applied to any other pursuit. He now sees his ability to work hard and stay disciplined as transferable—'I can become a better version of myself because I can do that.' This allowed him to stop fearing the loss of his physique because he knows his true value comes from his mindset, not his muscles. He now prioritizes health and feeling good, and can be flexible with his look for acting roles, no longer trapped by the need to be huge.

Personal experience

Ford recounts the injury: 'I went from being the 390 at about 8% body fat looking incredible to losing most of that in the space of four or five weeks because I couldn't eat.' He says that period 'was absolutely when I started asking myself all the questions you just spoke about.' It forced growth: 'you realize that you can bounce back... that wasn't the first time I've bounced back in life.' He now feels that 'if I lose that, the mindset and the heart that I have, I can put food on the table this way or that way.'

The real superpower. It's not the muscles. It's not the six-pack. It's not the chest. It's the ability to use that and this. And that's the attractive part of someone because within that you realize that even if you lose everything, you can rebuild it somewhere else.

Also said

“At the moment it matters what I look like physically because this is what puts the food on the table. But if I lose that the mindset and the heart that I have, I can put food on the table this way.”— Shows the practical and emotional shift from identity fixation to a tool-based view of his body.

concern for young bodybuilders and drug culture

Ford is alarmed by the massive increase in PED use among teenagers, driven by fake influencers and a lack of patience, and warns that home-made, contaminated drugs pose a deadly risk—he notes that drugs have become a 'cowboy market'.

Why this matters: He offers a grounded, urgent warning from someone inside the industry who has seen friends die and is horrified by 15-year-olds discussing drug protocols.

Background

Ford contrasts the information vacuum of his youth (Flex magazine) with today's social media, where unattainable, often AI-enhanced physiques push kids to extreme measures. He says drug use in bodybuilding has increased 3-4x in the last 10 years.

Ford details: kids at 15-16 ask him about specific PEDs; they want 10+ years of natural development in 12 months. They are influenced by reckless people who fake their usage for likes. The danger is compounded because illegal drugs are often made in bathtubs with wrong substances and dosages, leading to inconsistent hormone levels, abscesses, and long-term health damage. He points out that even pro bodybuilders used far less than what amateurs now take. He also notes that many influencers lie about their dosages to gain fame, creating a cycle of misinformation. He advocates for scrutinizing the telltale signs: skin, hair, nails, personality. He believes the core issue is the loss of patience and willingness to do the hard work, and that the industry's 'fast results' mentality is killing young people.

Personal experience

Ford explicitly says he never used recreational drugs or alcohol because he knew his addictive personality would lead to disaster, yet he sees many friends who have died from moderate use—and the kids today are taking things 'nowhere near as bad as what the kids today are doing.' He recalls being offered advice and seeing the culture firsthand. He says, 'I've had 15, 16 year olds ask me questions in the gym, and I'm like, how do you even know what that means?'

My concern for these kids nowadays is that like any other drug on the market, people are making them at home in bathtubs. They're using the wrong substance, the wrong amounts, and these kids have no idea what they're injecting.

Also said

“It's dangerous. It's sad. And it's probably one of my biggest hates on this industry is the falseness and especially nowadays with AI and the ability to change images.”— Highlights the technological amplification of unrealistic standards.

“I think deep down you ask anyone the God's honest truth they all know it's the most dangerous sport in the world.”— Stark admission of the sport's existential risk.

Disclosed sponsorships1speaker disclosed

Element Electrolytes (sparkling canned version)

Supplement Sponsored · disclosed

During the episode, Thomas DeLauer pauses to promote Element's new sparkling electrolyte drink, highlighting its convenience, taste, and electrolyte profile for those in a caloric deficit or building muscle.

DisclosureThomas DeLauer (host) provides a link in the description with a free variety pack with any purchase; he is an affiliate.

DeLauer describes the product as a ready-to-drink can that tastes like a soda but delivers 1000 mg sodium, 200 mg potassium, and 60 mg magnesium. He emphasizes that it is fasting-friendly and won't break a fast, making it suitable for fasted workouts. He also mentions the regular packs he uses as a baseline. The promotion is for a free variety pack with any purchase at the linked URL.

Personal experience

DeLauer says: 'These things are amazing because you can sip on them during your workout and it feels like you're sipping on a soda... I still use all the time [the regular packs], that's my baseline.'

It tastes like a soda, but you're getting the electrolyte effect... totally fasting friendly. They won't break a fast.

Find Element

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

6 items

A very high percentage of bodybuilders hate themselves, which is why they enter the sport.

A brutally honest psychological insight from a prominent figure inside the industry.

I can go cardio freak or I can go muscle freak within the space of two, three months.

Summarizes his hard-won physical flexibility and freedom from body fixation.

The real superpower. It's not the muscles. It's not the six-pack. It's not the chest. It's the ability to use that and this. And that's the attractive part of someone because within that you realize that even if you lose everything, you can rebuild it somewhere else.

Capsulates his entire life philosophy after catastrophic loss; redefines strength as mindset, not physique.

My concern for these kids nowadays is that like any other drug on the market, people are making them at home in bathtubs. They're using the wrong substance, the wrong amounts, and these kids have no idea what they're injecting.

A stark public health warning from someone with firsthand community knowledge.

I know if I add fruit to my diet, it's terrible. It kills me really bad.

A surprising, highly specific personal data point that challenges mainstream advice and underlines bio-individuality.

The worst thing in the world for me would be to retire... I don't understand the point of being here and not being here to do something.

Defines success not as leisure but as purposeful, energetic engagement.

Sign in to share feedback

Tell us if this brief hit the mark or missed it — feedback feeds back into the next iteration of the prompt.

Topics covered

mindsetextreme-eatingendurance-to-hypertrophytraining-protocolself-experimentationfruit-intolerancebodybuilding-psychologyidentity-and-physiqueinjury-recoveryacting-careerped-risksyouth-influencesuccess-definitiontherapy-through-traininglongevity

Free account

Make this library yours

Reading is free for everyone. A free account adds the personal layer: save protocols, follow experts, and see how the other experts weigh in on this same topic.

Create a free account Sign in

Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.