How To Gain Weight
Meal 1 - 7:00am
•1 packet of a meal replacement with 16 ounces of skim milk
•1 serving of whole grain cereal
•1 cup of non/low-fat yogurt
•1 piece of fruit
Meal 2 - 9:00am
•1 serving of whey protein mixed in 10 ounces of water
•1 large apple
Meal 3 -12:00pm
•2 grilled chicken breasts
•1 serving of brown rice
•1 cup of low-fat yogurt
•1 serving of whey protein
Meal 4 - 3:00pm
•1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine
•1 large banana
•Pre-Workout
•1 workout bar of your choice (preferably some carbs and 20+ grams of protein)
Meal 5 - 6:00pm (Post-workout)
•1 serving of whey protein combined with 1 5gram serving of Creatine mixed in kool-aid. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells).
Meal 6 -7:00pm
•8 to 10 ounces of a lean round or flank steak
•1 serving of rice
•1 medium baked potato
•1 large green salad
Meal 7 - 10:00pm
•1 packet of a meal replacement with 16 ounces of skim milk
•1 large banana
•3 to 5 grams of L-Glutamine
And that’s about it. Simple? You will be significantly increasing the protein uptake. Which means you should be increasing that water consumption as well. I’m not a fan of waking up at 1:00am to get more protein and therefore, I did not include anything beyond 10:00pm. I’ve noticed some significant gains from this program. My workouts were hardcore but my nutrition was lacking. By putting my eating times to a set schedule, I felt better during the day and was even more ready to tackle that workout later in the day.
Good luck,]]>
