| In order to gain muscle you have to feed your muscles | | | | Mid afternoon: Protein shake (2 scoops of whey |
| the right kinds of food at the right times throughout the | | | | protein in juice or water) |
| day. Eating every 3 hours is ideal for the quickest | | | | Dinner: 1-2 Chicken breasts or a lean steak. 1-2 cups of |
| muscle growth to occur. Eating lean protein as your | | | | broccoli or mixed vegetables. Baked potato. Green |
| base for each meal is also ideal for quick, effective | | | | salad with nuts. |
| muscle growth. Supplementing a protein shake as one | | | | Late night (3 hours after dinner) : Egg omelet (5 egg |
| of your meals in the mid morning and mid afternoon is | | | | whites, 1-2 yolks) |
| an easy way to get in your protein needs for muscle | | | | Additional feedings: Post workout you should consume |
| growth. | | | | a protein shake consisting of 1-2 scoops of protein |
| Combined with a 3 day a week weightlifting program, | | | | powder and a large juice. |
| you can achieve great muscle gains in the shortest | | | | Your calorie intake should be based on your weight. A |
| amount of time possible. | | | | common approach to finding out caloric intake is |
| Here's an eating program to build muscle. | | | | multiplying 12 by your bodyweight. If desired results are |
| Morning: 3-6 egg whites, 2 yolks, wheat toast, banana. | | | | not achieved, times 15 by your bodyweight. |
| Mid morning: Protein shake (2 scoops of whey protein | | | | Protein sources should consist of lean meats such as |
| mixed in juice or water) | | | | steak, chicken, tuna and turkey. Also whey protein |
| Lunch: Tuna fish or Turkey meat sandwich on wheat | | | | shakes and egg whites are great sources of protein. |
| bread. One apple. | | | | |