People often ask me what my weight gain, muscle gain diet preferences are. I’ve tried every eating plan you could imagine. The most successful for me was trying to gain slowly by eating pretty clean and adjusting portion sizes and calories a little at a time. If I was gaining size and keeping my body fat in check I would go up a little but if I noticed my waist getting to big I’d back it down a little. The program I found to be most successful came out of Franco Columbo’s book “Winning Bodybuilding” but as you will see below I made a few adjustments that worked better for me.
Franco’s Program
Breakfast
3 eggs
1 fresh fruit
Small dish yogurt with granola
Glass water
Lunch
Large Fresh vegetable Salad with Oil and Vinegar
Cooked Vegetable
Large portion broiled protein, fish chicken, steak or lamb.
Water or wine
Mid Afternoon
Large plate of imported cheeses
Fresh Fruit
Dinner
Same as lunch
Evening
Yogurt
My Variation of this was as follows:
Breakfast
2 Bran Muffins
6-8 egg whites 3 yolks
Essential Amino Acids
Fruit
Water
coffee
Lunch
Large Fresh vegetable Salad with Oil and Vinegar
Cooked Vegetable
Large portion broiled protein, fish chicken, steak or lamb.
Water or wine
Mid Afternoon
Large plate of imported cheeses OR Protein drink
Fresh Fruit or 2 Rice Cakes with Peanut Butter and Fruit Only Jelly
Dinner
Same as lunch but with a baked potato 3 of 7 days.
Evening
Yogurt OR protein drink
If I was out clubbing sometimes I’d go to Fat Burger and get a Double Kingburger unless I was getting too heavy.
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