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Other Nutrition Articles:

Calorie Calculations and Calorie Calculators: How Many Calories a Day Should You Eat?
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Trans-Fatty Acid: The Hidden Poison by Kevin Koskella
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Burn the Fat, Feed the Muscle -The Original Review
Burn the Fat, Feed the Muscle, 12 Week Progress Chart
Cutting Cholesterol Naturally by Dr. Rita Louise
Dangers of Excess Fat
Eat to Get Big
Eating for Peak Performance
Fitness & Fat-Loss Tips for a Vigorous Lifestyle
Gaining Weight: How Can You Gain Weight if You Are a Hardgainer?
Joint Discomfort has no Age
Lose Weight the Protein Whey
Understanding Labels and Health Claims


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A very simple program anybody can follow to gain MASS

Do you want this sample meal plan or supplement guide for a print-out later?  Click on the buttons below and get the guides.  It's on us.

Sample Meal Plan

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Supplement Guide

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


  • 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,


If you liked this... more articles by Marc

More meal plans in our bodybuilding forum.  Go to the forum.

Looking for something to boost your workout? Visit Supplements 101 today.



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