FIRST, up your calories. You need to eat more to gain weight. The easiest way to do this is to but a weight gainer powder. I recommend the size formula from
www.proteinfactory.com It is only like $7/lb and they ship it to you fast. You need to eat every three hours. This will allow you to eat more cals, and supply your body w/ constant nutrients. DO NOT EAT A MEAL THAT DOES NOT HAVE PROTEIN. Protein builds muscle, doughnuts do not. Get your ass out of bed and eat breakfast every morning. What's more important, fifteen minutes of sleep or your athletic goals? Your body needs nutrients to grow. If you don’t give it food it will eat your muscle. This is the first mass gaining diet I used, while playing football. I had great results w/o gear when I was in my teens. Also don't be afraid to add some bodyfat. It is easy to take off later, but it is a necssary evil while gaining muscle. Adjust times accordingly, but here is a simple example.
meal 1 8:00
6-8 eggs
a large bowl of oatmeal
fruit bowl
sausage or bacon
meal 2 10:30
weight gainer shake
meal 3 1:00
6-8 ounces of beef (chicken, turkey or tuna is ok, but beef=more
cals)
1-2 cups of rice, or a potato, or fries
fruit or veggies
meal 4 pre workout about 1 hr prior
tuna, chicken, red meat (choose one)
potato, cereal, or oatmeal to fuel the workout
fruit or sugary food for energy for quick energy
meal 5 immediately
post workout shake
This should have protein and carbs and creatine helps
buy a shaker and bring it w/ the powder to the gym. Add water
Drink immediately after your workout
meal 6
2 chicken breasts, or red meat (preferable for more cals)
1 cup brown rice cooked, or potato
veggies
meal 7 before bed
1 can tuna or a protein shake
Also I have found downing a shake at night helps gains a lot.
Always drink 1 gallon of water/day (muscles are 70% water)
You can substitute as you like, but make sure you have a protein and carbs in each meal
Choose foods you like, it will be easier
Feel free to cheat w/ a Burgers or other fat rat food because you are bulking. It is ok, but make sure it has protein-plain pizza is useless
Supplements that work (optional)
Take a multivitamin
Creatine
ZMA
DO NOT BUY prohormones, they are crap. If you have extra money to waste, send it to me
Good luck bro. Start this diet slowly. First just add the shakes twice a day, then work up to the whole plan. Good luck, and Feel free to pm or email me any questions.
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