The Secrets To Creating An Anabolic Environment… - Muscle ...

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Sample Weight Gaining Diet The following is an example of the type of diet you should follow to gain muscular body weight. Many bodybuilders I have trained didn’t start gaining until they started eating a very large amount of protein and high quality foods. Don’t expect to dive in and start eating all this food the fi rst day. I want you to eat progressively (just like you will train progressively) and try to eat a bit more each week. You don’t have to use protein powder, but it sure makes it easier to ingest a lot of high quality protein and calories if you use a protein powder with your meals. You can make your own high-protein weight gaining drink at home. I’ll give you the recipe for I like to call “The Growth Drink” in the next section. Breakfast Muscle Overload Training • • Snack #1 Lunch Meat 1/4 lb 3 eggs Sample Weight Gaining Diet • 2 slices whole grain toast (like Ezekial bread, available in many health food stores) with butter or peanut butter • Protein drink • Cottage cheese 1/4 lb • Fruit • Protein drink • Tuna Sandwich • Cottage cheese 1/4 lb • Salad • Protein drink 15
This is also very convenient because most of this food can be prepared and taken to work or school in a large lunchbox or “Playmate” type of cooler. 16 Snack #2 • • Dinner • • • • • Snack #3 • • • Sample Weight Gaining Diet (cont.) Cheese sandwich Protein drink Chicken 8 oz Baked potato Cooked or steamed vegetables Salad Protein drink 2 eggs (any style) Fruit Protein drink
Page 1 and 2: The Secrets To Creating An Anabolic
Page 3 and 4: No portion of this manual may be re
Page 5 and 6: Table Of Contents A Different Appro
Page 8 and 9: Chapter 1: The Overload Principle T
Page 10 and 11: Chapter 2: The Training Program Wee
Page 12 and 13: The Training Schedule I recommend y
Page 14 and 15: The Training Program Weeks 5 - 9 We
Page 16 and 17: How to Train Between Cycles of Musc
Page 18 and 19: Upper Body Back: Pulldowns Chest: F
Page 22 and 23: The Growth Drink Over the years I
Page 24 and 25: So if a low fat diet is totally ine
Page 26 and 27: carbohydrates. So if you eat one po
Page 28 and 29: Breakfast You should nibble on meat
Page 30 and 31: Chapter 5: Suggested Supplements fo
Page 32 and 33: Desiccated liver helps to support a
Page 34 and 35: Chapter 6: Recovery Enhancement Sec
Page 36 and 37: Muscle Overload Training 31
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Page 40 and 41: - Page 3 - “Gain 15 lbs Of Muscle
Page 42 and 43: - Page 5 - absorption rate requires
Page 44 and 45: - Page 7 - Once a method was develo
Page 46 and 47: - Page 9 - If high-level Olympic we
Page 48 and 49: - Page 11 - And Best Of All... Hype
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Page 52 and 53: - Page 15 - Imagine the confidence
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Page 56 and 57: - Page 19 - I also use your Jacked
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