• 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
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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 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
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    rally 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
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      s 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
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        erving 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
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        • 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