A very simple program anybody can follow to gain MASS
Until I started following a routine to eat, my gains were
minimal. Once I set my eating times to a specific time during
the day along with a protein boost, I could see the gains
immediately. This sample program is a quick way to get your
protein WAY up and generally increase your food intake. But it
doesn't require the traditional sit down 6+ a day to eat 30
chicken breasts and spend all day cooking. I've got a full-time
job at a corporate office. Cooking isn't an option. Nor is
eating 6+ times a day involving meals with Tupperware and the
likes. I need food and I need it fast. Try this program on for
size and notice the size you just might see.
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,
Marc
About the author:
Marc David has a degree in Criminal Justice from Sacramento
State, a 16 year history of non-competitive bodybuilding and is
the owner of Freedomfly -the fitness network! For free fitness
tools, discount supplements, fitness consultation, and workout
routines, visit http://www.freedomfly.net
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