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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


  • 1 large banana

  • 1 workout bar of your choice (preferably some carbs and 20+ grams of


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:

To subscribe to Marc's free b-weekly e-zine, visit the Freedomfly website here:


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