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 a 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 opinionated and informative articles on bodybuilding, weight loss and training are featured regularly on: http://www.freedomfly.net

To subscribe to Marc's free b-weekly e-zine, visit the Freedomfly website here: http://www.freedomfly.net/fitnessnewsletter.h tm

---

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people,... Read More

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

Bodybuilding: Effective Ways To Handling Criticism

It's important to set the way we'll respond to different... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Exercise The Right Way - The Biceps Curl

Other articles in this series looked at a number of... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It... Read More

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

Enough Already! Stop Coming Up With New Weight Loss Programs...

Great weight loss techniques are completely worthless.That's a true statement... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

Muscle Building Training Tips For Beginners

(*) Proper bodybuilding exercises technique.First steps in muscle building training... Read More

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or... Read More

The Superset Advantage

Supersets give you the most bang for the buck. They... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

The Amazing Benefits of Resistance Training

When it comes to exercise, resistance training is often overlooked.... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!

Working as a fitness professional, there is one type of... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Complete Pec Training Tips

Put these pec techniques to use and develop that full,... Read More

How to Lose the Most Fat and Build the Most Muscle in 30 Days

A lot can happen in 30 days.The dream of everyone... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of... Read More

The MYTH of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2

Welcome to article number 2 in our series "Bodybuilding Sins... Read More