YOU HAVE TO EAT TO GROW
1. EAT 6 TO 8 SMALL PORTION MEALS/SNACKS DAILY
2. EAT A MEAL/SNACK EVERY 2 TO 3 HOURS
3. TAKE A GOOD WHEY PROTEIN SUPPLEMENT 2 TO 3 TIMES
A DAY
4. DRINK WATER THROUGHOUT THE DAY
5. AVOID SODAS, HIGH SODIUM AND/OR HIGH CARB DRINKS
6. DON'T COUNT CALORIES
7. DON'T COUNT PROTEIN GRAMS
8. EAT JUNK FOODS IN MODERATION
9. DO NOT ASK ME ABOUT STEROIDS--I CHOOSE TO REMAIN
IGNORANT ON THIS TOPIC.
START THINKING OF EATING LIKE THIS:
A MEAL/SNACK IS A GOOD BALANCE OF FOODS--PROTEINS,
CARBOHYDRATES. IN GENERAL, WE ARE PROGRAMED TO
THINK WE NEED A GOOD MEAL AT BREAKFAST, LUNCH AND
DINNER. HOWEVER, MOST MEALS ARE SERVED IN PORTIONS
LARGER THAN WHAT OUR BODY CAN PROCESS EFFICIENTLY
IF EATEN ALL AT ONE TIME. ONE GOOD WAY TO QUICKLY
IMPROVE YOUR EATING, ASSUMING YOU EAT 3 GOOD
MEALS DAILY, IS TO CUT EACH OF THOSE LARGER
PORTIONED MEALS INTO HALVES. EAT ONE HALF WHEN
SERVED AND THE OTHER HALF A COUPLE HOURS LATER.
NOW YOU'VE JUST TURNED 3 MEALS INTO 6 MORE
EFFECTIVE MEALS. YOU CAN ALSO DO AS I DO MOST OF THE
TIME WHICH IS EAT MY 3 SMALLER PORTIONED MEALS AND
THEN ADD NUTRITIOUS SNACKS BETWEEN THEM.
HERE IS MY EATING SCHEDULE:
(I DRINK WATER, MILK, DIET ICED TEA OR JUICE)
8:00AM--MIX OF COTTAGE CHEESE, VANILLA YOGURT,
SLICED BANANA AND STRAWBERRIES
9:30AM--CHEESE OMELET OR
SAUSAGE EGG AND CHEESE BISCUIT OR
SAUSAGE, SCRAMBLED EGGS, HASH BROWNS
11:00AM--MULTI-GRAIN CHEERIOS OR CREAM OF WHEAT
1:00PM--FULL MEAL--MEAT, VEGGIES, STARCH (small portions)
3:00PM--1/2 PEANUT BUTTER SANDWICH, 1/2 BANANA,
HANDFUL OF ALMONDS OR NUTS/DRIED FRUITS MIX, AND
1/2 APPLE
(THIS IS MY PRE-WORKOUT ENERGY SNACK THAT I EAT IN
THE ORDER LISTED, 1 ITEM EVERY 10 MINUTES UNTIL 3:30PM)
4:30PM--PROTEIN SHAKE WITH CREATINE AND MILK
5:30PM--ANOTHER FULL MEAL, MILK OR WATER
8:00PM--POPCORN OR TUNA/CRACKERS, MILK
10:30PM--PEANUT BUTTER SANDWICH WITH MILK OR
YOGURT AND BANANA AND PROTEIN
WHEN I EAT OUT, I WILL ASK FOR A TO-GO BOX WHEN I AM
SERVED, AND PUT HALF OF MY MEAL IN IT TO HAVE AS
ANOTHER MEAL LATER.
IF YOU ARE WORKING OUT REGULARLY, YOUR BODY WILL
RESPOND TO THIS EATING PATTERN IF YOU'RE NOT USED TO
EATING WELL. ONCE YOUR BODY STOPS RESPONDING (YOU
HIT A PLATEAU) THEN ADD ANOTHER MEAL AND/OR
ANOTHER PROTEIN SHAKE. DO THIS WITH EACH PLATEAU
YOU HIT.
CONSULT YOUR PHYSICIAN WHEN MAKING A DRASTIC
CHANGE IN YOUR DIET, ESPECIALLY IF YOU ARE ALREADY
BEING TREATED FOR A MEDICAL CONDITION.
1. EAT 6 TO 8 SMALL PORTION MEALS/SNACKS DAILY
2. EAT A MEAL/SNACK EVERY 2 TO 3 HOURS
3. TAKE A GOOD WHEY PROTEIN SUPPLEMENT 2 TO 3 TIMES
A DAY
4. DRINK WATER THROUGHOUT THE DAY
5. AVOID SODAS, HIGH SODIUM AND/OR HIGH CARB DRINKS
6. DON'T COUNT CALORIES
7. DON'T COUNT PROTEIN GRAMS
8. EAT JUNK FOODS IN MODERATION
9. DO NOT ASK ME ABOUT STEROIDS--I CHOOSE TO REMAIN
IGNORANT ON THIS TOPIC.
START THINKING OF EATING LIKE THIS:
A MEAL/SNACK IS A GOOD BALANCE OF FOODS--PROTEINS,
CARBOHYDRATES. IN GENERAL, WE ARE PROGRAMED TO
THINK WE NEED A GOOD MEAL AT BREAKFAST, LUNCH AND
DINNER. HOWEVER, MOST MEALS ARE SERVED IN PORTIONS
LARGER THAN WHAT OUR BODY CAN PROCESS EFFICIENTLY
IF EATEN ALL AT ONE TIME. ONE GOOD WAY TO QUICKLY
IMPROVE YOUR EATING, ASSUMING YOU EAT 3 GOOD
MEALS DAILY, IS TO CUT EACH OF THOSE LARGER
PORTIONED MEALS INTO HALVES. EAT ONE HALF WHEN
SERVED AND THE OTHER HALF A COUPLE HOURS LATER.
NOW YOU'VE JUST TURNED 3 MEALS INTO 6 MORE
EFFECTIVE MEALS. YOU CAN ALSO DO AS I DO MOST OF THE
TIME WHICH IS EAT MY 3 SMALLER PORTIONED MEALS AND
THEN ADD NUTRITIOUS SNACKS BETWEEN THEM.
HERE IS MY EATING SCHEDULE:
(I DRINK WATER, MILK, DIET ICED TEA OR JUICE)
8:00AM--MIX OF COTTAGE CHEESE, VANILLA YOGURT,
SLICED BANANA AND STRAWBERRIES
9:30AM--CHEESE OMELET OR
SAUSAGE EGG AND CHEESE BISCUIT OR
SAUSAGE, SCRAMBLED EGGS, HASH BROWNS
11:00AM--MULTI-GRAIN CHEERIOS OR CREAM OF WHEAT
1:00PM--FULL MEAL--MEAT, VEGGIES, STARCH (small portions)
3:00PM--1/2 PEANUT BUTTER SANDWICH, 1/2 BANANA,
HANDFUL OF ALMONDS OR NUTS/DRIED FRUITS MIX, AND
1/2 APPLE
(THIS IS MY PRE-WORKOUT ENERGY SNACK THAT I EAT IN
THE ORDER LISTED, 1 ITEM EVERY 10 MINUTES UNTIL 3:30PM)
4:30PM--PROTEIN SHAKE WITH CREATINE AND MILK
5:30PM--ANOTHER FULL MEAL, MILK OR WATER
8:00PM--POPCORN OR TUNA/CRACKERS, MILK
10:30PM--PEANUT BUTTER SANDWICH WITH MILK OR
YOGURT AND BANANA AND PROTEIN
WHEN I EAT OUT, I WILL ASK FOR A TO-GO BOX WHEN I AM
SERVED, AND PUT HALF OF MY MEAL IN IT TO HAVE AS
ANOTHER MEAL LATER.
IF YOU ARE WORKING OUT REGULARLY, YOUR BODY WILL
RESPOND TO THIS EATING PATTERN IF YOU'RE NOT USED TO
EATING WELL. ONCE YOUR BODY STOPS RESPONDING (YOU
HIT A PLATEAU) THEN ADD ANOTHER MEAL AND/OR
ANOTHER PROTEIN SHAKE. DO THIS WITH EACH PLATEAU
YOU HIT.
CONSULT YOUR PHYSICIAN WHEN MAKING A DRASTIC
CHANGE IN YOUR DIET, ESPECIALLY IF YOU ARE ALREADY
BEING TREATED FOR A MEDICAL CONDITION.
| THE SUPPLEMENTS I TAKE: PROTEIN FOR MUSCLE GROWTH AND RECOVERY/HEALING CREATINE THIS IS IN MY PROTEIN AND IN MY PRE-WORKOUT DRINK PRE-WORKOUT DRINK JACK3D GLUTAMINE BONE/JOINT/MUSCLE/DIGESTIVE HEALTH AND RECOVERY MULTI-VITAMIN |
| B U I L D B I G M U S C L E |
| B U I L D B I G M U S C L E |
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