In order to gain muscle you have to feed your muscles the right kinds of food at the right times throughout the day. Eating every 3 hours is ideal for the quickest muscle growth to occur. Eating lean protein as your base for each meal is also ideal for quick, effective muscle growth. Supplementing a protein shake as one of your meals in the mid morning and mid afternoon is an easy way to get in your protein needs for muscle growth.

Combined with a 3 day a week weightlifting program, you can achieve great muscle gains in the shortest amount of time possible.

Here’s an eating program to build muscle.

Morning: 3-6 egg whites, 2 yolks, wheat toast, banana.

Mid morning: Protein shake (2 scoops of whey protein mixed in juice or water)

Lunch: Tuna fish or Turkey meat sandwich on wheat bread. One apple.

Mid afternoon: Protein shake (2 scoops of whey protein in juice or water)

Dinner: 1-2 Chicken breasts or a lean steak. 1-2 cups of broccoli or mixed vegetables. Baked potato. Green salad with nuts.

Late night (3 hours after dinner) : Egg omelet (5 egg whites, 1-2 yolks)

Additional feedings: Post workout you should consume a protein shake consisting of 1-2 scoops of protein powder and a large juice.

Your calorie intake should be based on your weight. A common approach to finding out caloric intake is multiplying 12 by your bodyweight. If desired results are not achieved, times 15 by your bodyweight.

Protein sources should consist of lean meats such as steak, chicken, tuna and turkey. Also whey protein shakes and egg whites are great sources of protein.

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