Diet Advice
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Sample Mass Building Diet
Meal 1

2 scoops weight gain or Protein Powder eg. Muscle King Weight Gain or USN pure protein
2 brown toast or bowl of wholegrain with skimmed milk
1 multivitamin tablet

Meal 2
2 scoops protein powder (hard gainers use weight gain)
1 or 2 scoops of oats
Meal 3
1 x chicken/turkey breast or large tin of tuna with rice or pasta
Low fat yoghurt

Meal 4

 2 scoops protein powder (hard gainers use weight gain)
1 or 2 scoops of oats
Meal 5
1 x chicken/turkey breast or beef steak or fish with large jacket potato + veg or salad
Meal 6
2 scoops slow release protein (containing micellar caesin) eg USN pure protein
or 1 small tub of cottage cheese
+ handful of unsalted nuts
Before training:
1 scoop whey protein
1 teaspoon L-Glutamine powder
1 teaspoon Creatine Monohydrate powder
1 apple
After training:
2 scoop Whey Protein mixed with a bottle of Lucozade Sport
1 teaspoon L-Glutamine powder
1 teaspoon Creatine Monohydrate powder

NOTES:

* Protein intake should be 1-2 grammes per pound of body weight.
* Carbohydrate intake should be 2-3 grammes per pound of body weight.
* Fat and sugar should be kept low.
* Portion size will vary with your weight: heavier people need more calories.
* Start with a set measured amount and increase or decrease each meal to suit your needs.
* If you are just getting fat - cut down on your portion sizes (especially carbs)
but keep your protein intake high.
* If you want to grow NEVER SKIP ANY OF THESE MEALS.