How To Gain Weight
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 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
here: http://www.justaskmarc.com
Related News
|
 |
|
|
RELATED ARTICLES
Exercise The Right Way - The Seated Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Exercise The Right Way - The Seated Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety of
weights and reps in order to maximize your muscle building
progress. I believe that you can find the appropriate rep
number for your muscles and it is best to stick with that
range most of the time.
Exercise The Right Way - Seated Pulley Rows
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
The Default Rep Range
I had an hour long conversation with Pavel Tsatsouline on Sunday and per usual his probing questions churned up some things that I had forgotten. One thing that he asked was, "Over the years, was there a single repetition range that you preferred?" What was 'normal' for me? Put another way, what single rep range did I use most often in my weight training and why? Without hesitation I said 5-rep sets. I kind of surprised myself with the quickness of my reply but upon reflection thought it might be worth sharing the whys and wherefores.
Know Your Muscles - The Chest And Upper Back
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back.
How to Gain Weight and Build More Muscle Mass
In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even the (often discordant) medical community is in general harmony when it comes to promoting weight loss options, including drugs and some surgeries.
10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.
Successful Body Building Routine
There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully.
The Secret Of The Perfect Program!
Another critical factor to be aware of, is the efficient use of time. If a routine is performed in approximately one hour, the muscle gains will be much less than if the exact same routine was performed in half and hour. This aspect is a "secret" to most. Time is one of the most effective ways to increase intensity of effort.
Machines VS. Free Weights II
Machines are bad, there I said it again. How many of us join health clubs or purchase expensive home exercise equipment under the notion that the machine will protect our back, make the exercise easier or guarantee your results quicker. In sports and life for that matter if you are sitting on your butt or laying flat on your back you lost! , so why do we insist on exercising that way. We spend way too much of our existence sedentary, sitting, driving, typing, talking etc..
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellular micro-trauma. Direct muscle soreness is usually the type of pain and discomfort that most folks experience when they begin serious progressive resistance training program.
Focus on Both Consistency and Variability in Your Workouts for the Best Results
In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.
The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain
There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few.
Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L
The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to perform properly.
The Ultimate Hard Body Exercise
The Front Squat:
The Secret to Legs with Size, Strength, and Endurance
There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done. What I mean by this is that mixing and matching great workouts just doesn't work very well. You do need to change your workouts frequently to keep your muscles growing, but if you don't plan properly, you could be wasting time.
Exercise The Right Way - The Lying Triceps Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
NO2 Muscle Enhancing Hemodialator
Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle.
|
