Questions about Getting Big Part 2

How to Eat Your Way Out of Scrawny Prison!

Guys who want to gain size and weight simply don’t eat enough or they don’t eat often enough or they don’t eat the right combinations of food. Guys who gain muscle easily eat large amounts of the right food and eat often. Sure there are some genetic freaks out there who can break all the rules and still pack on muscle without much thought about food intake… most of us just aren’t that lucky.

Calories… a good rule of thumb is to eat 20 calories for every pound you weigh now. So if you weigh 150, you’ll need at least 3000 calories a day to get to 155 and so on. Track your calories for a week or two and you’ll be pretty accurate in knowing just how many calories you’re taking in.

Calories to spare…

• One (1) gallon of whole milk a day has long been THE magic elixir of muscle gain IF you’re lactose tolerant and only until you reach your weight goal. Do not go beyond this if your family has a history of heart disease. Some of your gain will be fat so you’ll have to keep a close eye on your body composition.

• Natural peanut butter or natural almond butter (the kind you have to mix the oil in) will add hundreds of calories to any snack, meal or protein drink.

• Raw nuts and raisins are a favorite snack to have on hand for in between meals… that and milk and you’re getting huge.

• Olive and Fish oils… good for the heart… add it to pasta, salads, and/or meats. Good for the heart, skin and plenty of healthy weight gain calories.

Three hours to muscle… Never ever, ever go more than 3 hours while you’re awake. Always prepare two meals at a time (1 portion for later) Keep cans of tuna around, cottage cheese, nuts (almonds) and raisins, meal replacement drinks as well as cut fruit and cut vegetables.

Milk, protein, bananas and oatmeal… Have a good sized portion of oatmeal (the real stuff not the instant gunk) cooked and chilled in a Tupperware in the fridge. There’s not much of a better weight gain/size gain combination than milk, banana, cold oatmeal and protein blended together either as a post workout drink or between meals. In a rush, premixed it’s a great pre-breakfast blend before showering and sitting down to breakfast before school or work.

Plan your meals ahead… I learned to cook when I was 14. If you want to get big… learn to cook… prepare meals ahead and have them ready… not only will you get big but cooking a meal for a date will score you BIG points… you’ll have to trust me on this last point.

Sample weight gain meal plan for guy weighing 150

Visual portion sizes
Fist = a portion size of food equal to the size of your fist
Palm = a portion of food equal to the size of the palm of your hand

Meal 1:
2 cups whole milk
2 scoops whey protein
1 apple
2 cups (2 fists) oatmeal (separate as a hot food or cold and blended into drink)

Meal 2
Fist of Nuts
2 cups whole milk
Banana

Meal 3:
1½ fists brown rice
1½ fists veggies
2 tablespoons olive oil
1 apple
2 palm portions of chicken, lean meat, fish or 8 egg whites (and 1 yolk)
2 cups whole milk

Meal 4:
2 palm portions chicken, lean meat,
1tbs Smart Balance
Medium potato or 1½ cups pasta
1-2 fists portion of Veggies
2 cups whole milk

Meal 4:
Shake blend of
Banana
2 cups whole milk
1 fist of oatmeal
2 scoops whey protein

Meal 5:
Same as meal 4

Meal 6:
2 fists cottage cheese
Fruit
2 tablespoons
Peanut butter

That’ll teach you NOT to be SCRAWNY!