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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 does not 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 an corporate office. Cooking is not 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,

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