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 - 7:00am1 packet of a meal replacement with 16 ounces of skim milk1 serving of whole grain cereal1 cup of non/low-fat yogurt1 piece of fruit
Meal 2 - 9:00am1 serving of whey protein mixed in 10 ounces of water1 large apple
Meal 3 -12:00pm2 grilled chicken breasts1 serving of brown rice1 cup of low-fat yogurt1 serving of whey protein
Meal 4 - 3:00pm1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine1 large bananaPre-Workout1 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 -7:00pm8 to 10 ounces of a lean round or flank steak1 serving of rice1 medium baked potato1 large green salad
Meal 7 - 10:00pm1 packet of a meal replacement with 16 ounces of skim milk1 large banana3 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.
Marc David is a bodybuilder, writer, and author of the the e-book "The
Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should
Know but Probably Doesn't. Marc has written over 20 articles and has been
featured in several health and fitness websites. Marc's beginner's guide can be
seen on http://www.beginning-bodybuilding.com
To subscribe to Marc's free b-weekly e-zine, visit the JustAskMarc website