Immediately following a workout is the MOST IMPORTANT TIME to get nutrients, protein, carbs and insulin, into your muscles and into your bloodstream so that your muscles can receive the glycogen (muscle energy) that they desperately need.  Post-workout is the time that the muscles will absorb nutrients like a sponge because you have just depleted the glycogen stores so drastically with your workout. 

Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.

Protein is best consumed by way of whey powder.

While egg whites, chicken and tuna fish are fine sources of protein that I personally eat daily, they aren't the ideal type of protein for the meal after your workout. These foods are whole foods, and the protein in whole foods digest pretty slowly.

You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake.

A whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. And, not to mention, whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source.

As for how much protein, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). 40 grams of protein and 80 grams of carbs.

So, consume your post-workout shake as soon as possible at the completion of your weight training workout, and surely well within what is called the "golden hour".  I like to refer to this window of opportunity as the "golden half hour".

You need carbs and protein post-workout. 

Consume them in a 2 to 1 ratio of carbs to protein.  A 175-pounder would consume 80g of carbs and 40 grams of protein post-workout.

Ingredients for Post Workout Shakes. You want protein for muscle recovery, carbs for energy, and milk/water for rehydration.

• Whey. Get 1 gram of protein per pound of bodyweight daily. Divide your protein intake evenly among your daily meals.
• Oats. Quick oats work best.  They are more finely ground  than rolled oats and therefore are easier to ingest and digest. Oats are the best source of healthy carbs in a diet.
• Milk. Helps weight gain if you’re skinny. Stick to whole milk if you have a high metabolism or you have a lot of weight to gain.  If you wish, you may use fat-free skim milk.  Remember that you cannot lose fat and gain muscle at the same time.  Choose a phase, cutting or bulking, and stick to it.
• Fruit. Full of vitamins & minerals. Bananas, raisins, strawberries, etc.

Dextrose & Maltodextrin: Add some dextrose and maltodextrin to your protein shake to reach your carb total for the shake (80 grams for a 175 pounder).

Oats contain vitamins, minerals and fiber. Dextrose/maltodextrin do not. Eat well pre-workout so you have nutrients available when your muscles need them. For pre-workout, I recommend a milk and oats shake (50 grams of oats and 12 oz of milk for me) for pre-workout nutrition.

How to Make Post-Workout Shakes

1. Get Your Container. Fill your shaker bottle or with 16 oz of milk (for a 150 pound person.)
2. Add Whey & Oats. For protein, I recommend Optimum Nutrition 100% Whey Protein. It tastes great and it doesn't clump. Or, you can get Natural Brand Oats & Whey with the benefit of having oats & whey in one convenient source.

   Add milk, whey, quick oats to your shake in a carbs to protein ratio of 2 to 1.  Use FitDay.com to calculate the nutrients in your shake based on the quantities of the foods you are adding.  For example, I weigh 155 pounds and my post-workout shake has 16 oz of milk, 2 scoops of whey protein, and 50 grams of quick oats.  That amounts to 90g of carbs, 45 grams of protein, and 15 grams of fat.  

3. Shake Your Bottle. Make sure that your shaker bottle doesn’t leak. Close the shaker bottle tightly & shake it hard.

Use the 3 a.m. "Night Shake" Shake Routine

As a hardgainer, I need to take in a high number of calories each and every day to maintain and to gain weight.  I add to this calorie count by setting my alarm for halfway through my sleep period, which is 3 a.m. for me.  When the alarm sounds, I drink a "night shake" that consists of milk, whey protein, and frozen strawberries.

The diet for fat loss is the same as the diet to build muscle except for a few key differences.

Cutting Calorie Intake for 185-Pounder:
12 X 185 = 2,220 calories/day

(10-14) multiplied by your Bodyweight in Pounds: Adjust this number based on how fast you are losing weight.  You want to lose only 1% of your bodyweight per week, no more! Any more means you are likely losing muscle mass! Your goal is to lose fat and to keep as much muscle as possible.

In the cutting/fat loss phase, you will need to restrict your food intake significantly.  Continue to follow the nutrition rules such as eating every 3 hours, drinking a gallon of water per day, and eating protein with every meal. Cutting is the targeted burning of fat – Read about the cutting phase.

NEVER eat CARBS alone in the cutting phase.  Always be sure to eat them with protein. 

I recommend that your cutting calorie ratios be as follows:
30% Protein, 40% Carbs, and 30% Fat

The Highly Popular "Burn the Fat Feed the Muscle" Training Program

• For fat loss, your daily calorie intake needs to be 500 calories below your daily calorie needs. First, calculate your BMR.  Then, calculate your daily calorie needs.
   
• Stay at 500 calories below your Daily Calorie Needs for as long as you wish to continue to lose fat.  Healthy fat loss is no more than 1% of your bodyweight per week.  Any more weight loss than that is likely muscle loss, unless your bodyfat percentage is very high (25%+), in which case up to 3% bodyweight loss per week is okay.
  • A faster than 1% rate of weight loss likely means that you are losing precious muscle.  So, if you are 200 pounds when you start cutting, aim to lose 2 pounds per week. YOU MUST track your calorie intake every day with Fitday! See my FitDay food log (cutting phase diet).
     
  • Adjust your calories if needed.  If you are not losing 1% of your bodyweight per week during the cutting phase, and your ratios are correct and verified in FitDay, then you need to reduce your calorie intake.  Start by reducing your daily calorie intake by 200-300 calories and then continue on.
     
  • TRACKING IS CRUCIAL. You must log your nutrient intake every day in FitDay to be absolutely sure of what you are eating.  Your main goal during the fat loss phase is to lower your bodyfat percentage, so you must obtain your bodyfat percentage at least once a week on a fat loss phase.

    You must also weigh yourself at least every 3 days to track your weight and be sure you are getting the results that you seek.  Read tracking your bodybuilding progress and tools for your program.

Focus on whole grain foods, complex carbs, and protein (most important). Eat foods from the Diet to Build Muscle page.  Just make sure to focus on your ratios (below) and your fat loss calorie limit.

Strict rules for the cutting phase diet. During this period, you need to be on a very low calorie, low fat diet. Eat 10-14 times your body weight in calories. The fat loss diet contains 30% protein, 40% carbs and 30% fat.

If you are not seeingThe fat intake is lowered because of the high fat intake during the mass diet. It is simply a way to cycle and re-adjust your metabolism. The protein and carb calories have been increased to make up for the lost fat calories.

The post cardio meal in the cutting phase.  Another major difference in the cutting phase diet is when to eat the post cardio meal. In my previous workout, I could eat it as soon as I finished my cardio, but for my new program I cannot. I now wait for a full 60 minutes before I have my first meal. This is because your body is still burning fat at an advanced rate for up to one hour after you finish exercising. On the fat loss diet there is no tolerance for eating out. To keep your body fat in check, I recommend cooking all of your meals.

Restrict simple carbs during the fat loss phase. First, you must decrease your intake of simple carbohydrate (candies, syrups, sugar, alcohol, milk and milk products, and processed white flour products). Concentrate on eating complex starchy carbs like brown rice, whole grains, beans, potatoes, and yams. You can, however, still eat simple solid carbs like rice cakes, cream of wheat, popcorn, etc. if you make sure to combine them with protein. This should sufficiently delay digestion to avoid an insulin response.

You are not allowed any fruit or fruit juices for this fat loss period. This is essential in minimizing fat storage. Remember, from an insulin response standpoint, there is no difference between drinking orange juice or a soft drink. Both are simple sugars that produce a high insulin response and suppression of glucagon. If you are on the fat loss diet for more than two weeks, you can start eating fruit again once your metabolism has been sufficiently increased. I don’t recommend it, but if you must have some fruit, green apples are the best choice. If you eat them with the peel, they contain more fiber and fewer simple carbs than most other fruits.

You will also be avoiding milk and milk products on this diet. Not only does milk have a very large amount of fat and sugar, but it also has high levels of sodium, which leads to water retention and a smooth bloated appearance.

• You must decrease your intake of simple carbohydrates! Candies, syrups, sugar, alcohol, milk and milk products, and processed white flour products have to go – except for good simple carbs post-workout. 

  The Problem with Most Diets is Simple Carbs (Not Fats)
  
      Most people have high levels of body fat because their diet is too high in simple carbohydrates. People who try to eat healthy by avoiding fat, are missing the boat. Americans are not fat because of eating too much dietary fat. They are fat because they are eating too many carbs and not enough protein.

  Let me explain. As I stated earlier, your body needs carbs for fuel. But when you eat carbs, it first has to convert them into its main fuel form: glucose, a simple sugar. That's right. When you eat carbs, your body converts them into sugar. The problem with this lies not with eating the carbs, but with how fast the sugar is dumped into your bloodstream.

  To lose fat, you must control your blood sugar levels. You should never have large amounts of sugar enter your bloodstream too quickly. If you do, you will cause an exaggerated insulin response.

  Insulin is released into the bloodstream by the pancreas, when there is a large amount of sugar (glucose) being introduced into the system too quickly. This usually is caused by eating a meal consisting only of carbohydrates, which are digested very quickly. The job of the insulin is to lower the level of glucose in the bloodstream. It does this by forcing most of the excess sugar calories into the muscles and liver, as glycogen. The excess glucose that can't be put to immediate use is converted onto new fat and stored in your adipose tissue (butt, hips, back, waist).

  That's right. If you eat carbohydrates alone, you better be doing some sort of high energy activity to burn off the excess sugar calories. Otherwise, those are going straight towards building new fat cells!

  The majority of this sugar is comes from simple processed carbohydrates like white bread and pasta. These are processed foods that have very little fiber. When you eat complex carbs, you will have a slightly lower insulin response, because they are usually high in fiber. Fiber acts to slow digestion, so, in this respect, complex carbs are the carbs you should concentrate on eating.

  But just eating complex carbs will not solve the problem completely either. To keep insulin levels low and avoid any spikes, you must combine a slow absorbing protein with your carbs at each meal. This is essential. If you want to lose fat, never eat carbs alone! Always eat protein at every meal.

  Fat Burning Hormone

  Insulin also prevents the production of a hormone called glucagon, which is known to stimulate the release of stored body fat. Glucagon enables the body to burn stored body fat for energy instead of turning it into glucose. To help elevate your levels of glucagon, you should: · eat adequate protein at each meal · control amount and type of carbs eaten · include a small amount of good fat in diet
          
  Concentrate on eating complex starchy carbs like brown rice, whole grains, beans, potatoes, and yams. You can, however, still eat simple solid carbs like rice cakes, cream of wheat, popcorn, etc. if you make sure to combine them with protein. This should sufficiently delay digestion to avoid an insulin response.

  No Junk Food! In the bulking/muscle gain phase, it was okay to eat junk food once in a while, especially for hardgainers.  But, in the cutting/fat loss phase, you must stay away from junk food!
  You need to stay away from fried foods, white flour foods, sodas, and simple sugars (except post workout). You have to stick to these rules or you will not lose fat effectively. The fat loss phase is far more strict than the muscle gain phase when it comes to your diet. Read diet for fat loss.

• Use the FitDay Food Log! It is very important that you keep a food log every day of your fat loss phase.  You MUST make sure to meet your fat loss calorie goal.  Register for a FitDay Account at FitDay.com.

  Meal Frequency. As in the mass diet, you will be dividing your daily calorie requirement into six meals. Spreading your calories over more meals is an important factor in changing your biochemistry to burn fat. Basically, the human body is designed to adapt to any unusual condition to help it survive. So, if we make a habit of eating a few sporadic meals throughout the day, or even skipping meals, our bodies go into survival mode. It slows the metabolism and stores most of the meal calories in fat cells, because it is not quite sure when it will be receiving more nourishment.

  Now, if you eat more often, and at regular intervals, your body will not tend to store excess calories, because it knows you will be eating again in a few hours. Eating smaller, more frequent meals has several other added benefits. First, it increases your metabolism. Every time you eat a meal, your metabolic rate goes up. This is because your system is starts working hard to turn that meal into fuel. Also, as a part of digestion, heat is given off in a process called thermogenesis. This also speeds up your metabolism.

  So, eat six small meals a day or more! (I eat 8 meals/day since I count my 1 a.m. and 4 a.m. 16 oz milks as small meals. That's the only way I can fit in 3500 calories a day.)

• • Watch your ratios!  Of your calorie intake, Protein should be 30%, Carbs should be 30%, and Fat should be 30%.  If you are eating 10% Protein and 50% Fat, then you are all wrong!! You can only know by logging your calorie intake with FitDay.
     
  • Hit the calorie goal, don't over or under shoot it. Do your best to get as close to the calorie goal as possible. 
    • DO NOT try to get less calories than your goal in order to lose weight faster!!!  This will deprive your body of the calories that you need for cardio, weight training, and everyday energy and well-being.
       
    • Certainly do not exceed your fat loss calorie limit. Discipline is key.
      
      
• Cardio is a must for Fat Loss.  There are strict rules to go by concerning cardio.
  • Cardio must be performed on an empty stomach.  This means after not having eaten for 6-8 hours. Read why.
     
  • Heart Rate must be kept at 140 beats per minute for effective fat loss. Read why.
    

    Bowflex Basic Heart Monitor Watch

    Monitor your heart rate with the Bowflex Basic Heart Rate Monitor Watch.  It is very important to keep your heart rate at 140 beats per minute throughout your entire cardio session.  A heart rate less than 140 is not effective for fat loss, and a heart rate higher than 140 is also ineffective for fat loss but is rather for endurance purposes.  A high heart rate will not burn fat, it will likely burn precious muscle!

    Cardio sessions should be 30-40 minutes. Don't over-do or under-do it.

Be sure to read all about cardio in the cutting phase.

When Do I Start the Cutting Phase?

How do you know when to start cutting?  This depends on the body that you want to have, how muscular and heavy you wish to be, how much lean mass you want to have, and what bodyfat percentage you wish to walk around at. 

Check out these charts for some ideal weight guidelines:

How do you know when to start the cutting phase? It's up to you. Reach a weight higher than your final goal ripped weight. Use the chart below as an example. 

Final bodyfat percentage.  The goal of your bulking phase was to pack on as much muscle as possible.  You could not help gaining bodyfat as well, but you did your best to gain as little bodyfat as possible by keeping your protein, carb, and fat ratios in check: 40% Protein, 30% Carbs, and 30% Fat. Your final bodyfat percentage will likely be 15-18%, depending on when you stop bulking.  Some people never wish to have a bodyfat percentage over 12% so they start bulking at 8% bodyfat, and start cutting when they reach 12%.  This means always starting and stopping the different phases.  I choose to simply bulk all the way to my heavy weight, and then cut all the way down. 

Long-Term Fat Loss. If you wish to continue on a fat loss diet for more than three weeks, after 3 weeks you should switch your weight training workout to that of the bulking/muscle-building workout. This means heavy weight, low reps (no more than 8). But instead of concentrating on the eccentric motion, you will use a fast tempo of 1/0/1 (1 second of lifting work, 0 seconds pause, 1 second back to starting position). This because if you are on the low intensity fat loss weight training workout for too long, you will begin to lose strength. Switching back to a more challenging program will help maintain as much muscle mass and strength as possible. Do this hybrid weight training workout for 3 weeks, and then go back to the normal fat loss workout of high reps, light weight, and 1/0/1 fast tempo. So, on a 15 week cutting plan, you would go normal for 3 weeks, go hybrid for 3 weeks, normal for 3 weeks, hybrid for 3 weeks, and finally normal for the last 3 weeks.

Adjust your calorie intake during the cutting phase to alter your metabolism. You will still have to fulfill the aerobic exercise requirements, of course. You should also begin to cycle your nutrient profile and caloric intake after about 4-6 weeks of low calorie dieting to re-adjust your metabolism. Your body will always try to conserve energy, so if you are on a low calorie diet for a prolonged period of time, it will slow your metabolism to conserve energy/calories — making your diet ineffective. By alternating between a low calorie and slightly higher calorie diet, you can avoid this problem and continue to lose fat. Adjusting could mean simply adding or removing an extra 200-300 calories.

Let's say for example you are 155lbs now before you bulk.  During the bulking phase you may go all the way up to 195lbs.  Then, during the cutting phase you may go down to 173lbs at 8% bodyfat. Now you are back to being lean again, except with 18 new pounds of muscle. Now that you weigh 173 pounds, repeat the phases and you may be 185lbs at the end of the next cycle. Repeat the phases over and over again. Eat like a horse, sleep like a baby, grow like a weed!
 

Learn how Vince DelMonte went from scrawny to brawny in No Nonsense Muscle Building! Vince went from a lightweight, puny 149 pounds to a solid 190-pound fitness model!

Fat Loss Weight Training Workout

The following is a a sample cutting workout. (What is Cutting?)  For a weight training muscle building workout for the bulking phase, go here. Bulking vs Cutting.

Workout Routine (Cutting Phase)

Weight Training Routine Guidelines:

• Weight train 3 days per week.
• Have a Rest Day after a Weight Training Day.
• Do not Weight Train more than 2 days in a row.
• Do not rest more than 2 days in a row.
• Be sure to drink your post-workout shake within 30 minutes of completing your last set!

Cardio Rules (Cardio is an absolute necessity for fat loss. Read all about cardio in the cutting phase.)

• Perform cardio 3-4 times a week. I recommend that you don't do cardio and weight training on the same day, and definitely not in the same session.
• Perform cardio in the morning on an empty stomach (IMPORTANT! Read why.)
• Keep your heart rate at 140 beats per minute for effective fat loss; 180 is for endurance. Lesser or Greater than 140 bpm is not effective!
  • Use a heart rate monitor watch to monitor your heart rate.
• The stationary bike is the preferred cardio method. It's easy and good for preserving your muscle mass.

You will need the following:

Body measurements, also called girth measurements, will give you valuable information to assess the progress of your bodybuilding program. They will tell you exactly where you are growing. With this information, you can learn which body parts may need to be worked out differently and which parts are growing like you intend for them to grow. 

Keep in mind that increase in body measurements will not inform you of whether the growth is a result of primarily fat gain or primarily muscle gain.  You can only know this information by knowing your bodyfat percentage.  Take your bodyfat percentage as often as you take your body measurements.  If your bodyfat percentage is staying constant or only slightly increasing, then you know that your body measurement gains are in fact a result of muscle gain.

To take your body tape measurements, you will need a flexible tape measure that you can wrap around your body parts. There are basic measuring tapes available at tailor shops, clothes shops and sporting goods stores. These simple tapes, however, are difficult to use and I don't recommend using them.

 Instructions

The tape should be pulled to where it is lying flat against the skin all the way around. Like with taking skinfold measurements, your goal with body tape measurements is consistency. Take them the same every time you take them and you will get an accurate view of your progress with each body part.

Below and pictured to the right is a list of suggested sites to regularly measure.

Neck - Standing, measure your neck at its largest girth, right over the Adam's apple.

Shoulder – Standing, can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.

Bicep - Measure at its largest girth, can be taken relaxed with arms at side, relaxed with arm bent, flexed with arm bent or all three.

Chest - Standing, measure with breath out just above the nipple.

Waist - Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.

Hips - Measure at the largest girth, where the butt is protruding the greatest.

Thigh - Standing, measure at the largest girth, just below the butt.

Calf - Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.

Your body tape measurements will tell you where you are gaining but you still won't know what you are gaining.

Alone, body tape measurements aren't enough. You need to know what is responsible for your increased size, is it fat or is it muscle? You find this out by tracking your body fat percentage.

You can learn all about how to get a good estimation of your body fat on the skinfold measurements page.

To find your bodyfat percentage, you will first need to take skinfold measurements using a skinfold caliper (body fat caliper or bodyfat tester).

When taking your bodyfat measurements, firmly pinch the skinfold between your thumb and forefinger. Pull the skin and fat away from the underlying muscle, then take the measurement while still holding the skin. Sites marked with an (*)will require another person:

The Skinfold Sites

If you don't have a partner and are not freakishly flexible, you will not be able to get to all the 7 skinfold sites listed below and shown to the right. That's okay, men can just do 3 sites – chest, abdominal, and thigh. Women can also get a good body fat estimation with three sites – tricep, suprailiac, and thigh – but the tricep will be tough without a partner.

Chest - For men, get a diagonal pinch half way between the armpit and the nipple. Women need a diagonal pinch 1/3 of the way from the arm pit to the nipple.

Midaxillary – A vertical pinch on the midaxillary line which runs directly down from the center of the armpit. Raise your arm above your head and have your partner get these skinfold measurements just below the level of your nipple.

Subprailiac - A diagonal pinch just above the front forward protrusion of the hip bone.

Abdominal - A vertical pinch about one inch from your belly button.

Thigh - A vertical pinch halfway between the knee and top of the thigh.

Tricep - A vertical pinch halfway between the shoulder and the elbow.

Subscapular - A diagonal pinch directly below the shoulder blade.

Skinfold Measurement Taking Tips

• Take your skinfold measurements while standing.
• Take all skinfold measurements on the same side of the body. Preferably the right side.

• Pinch between your forefinger and thumb. Pinch deep enough to get the fat (you are looking for a double-thick pinch of skin) but not so deep that you start pulling muscle up. Pulling muscle up is pretty much impossible so don't let it concern you all that much. With the skinfold in hand, you need to pinch hard to get the water out, hard enough that you cause minor discomfort.

Place the body fat calipers less than 1/2 inch from your pinch, midway between the crest and the base.

• For each of the skinfold sites, take three measurements and use the average of those three. But don't take the three measurements consecutively, instead run through all the sites three times. This will allow the skin to regroup between skinfold measurements. It will also help you develop some consistency.

Consistency is the key. If you are having a friend take your measurements, which is the ideal thing to do, have that same friend take your skinfold measurements every time. If you have different people take your measurements, expect the results to be all over the place and basically useless.

Calculating Your Body Fat Percentage

To get an overall number to use as your body fat percentage, you will need to plug your numbers into a formula. The most commonly used equations for body fat calculations based on skinfold measurements are based on Jackson-Pollock's equation for bone density and Siri's formula to get body fat percentage from that:

Body Fat Percentage Man:

Seven Skinfold Sites (all 7 sites from above, SUM7 is the sum of all the measurements in mm)

Three Skinfold Sites (Chest, Abdominal, and Thigh sites from above, SUM3 is the sum of these sites in mm)

In order to build muscle, you must have a great muscle building diet and a weight training routine. Don't even bother to weight train unless you are willing to follow the muscle building diet and the nutrition rules! Otherwise, you will be breaking down your muscles but not supplying them with what they need to repair & rebuild! Weight training with a bad diet will ruin your body and cause injury – don't neglect your diet.

Muscle Building Weight Training Workout

The following is a a sample bulking workout.  For a weight training fat loss workout for the cutting phase, go here. Bulking vs Cutting.

Adjust the weight values listed if necessary so that the routine fits your strength level.  For example, for the flat bench press, if you can perform 8 reps at 195 lbs instead of the listed 135 lbs, add 60 pounds to each column of that exercise. the most important thing is that you perform the proper amount of repititions as listed.  If you can perform more reps than listed for a given set, increase the weight accordingly – do not just do more reps.  This is a workout tailored for muscle gain and heavy sets are required.

Workout Routine (Bulking Phase)

Weight Training Routine Guidelines:

• Weight train 3 days per week.
• Have a Rest Day after a Training Day.
• Do not Weight Train more than 2 days in a row.
• Do not rest more than 2 days in a row.
• Be sure to drink your post-workout shake within 30 minutes of completing your last set!

Unhealthy nutrition results in:

The list goes on and on and on…The solution? Eat healthy at least 90% of the time. 100% if you're like me

What is eating healthy? Eating healthy is providing your body with the nutrients that it needs to perform at its best and to look its best.  The more serious you are about following healthy eating rules, the better you will look and feel, I PROMISE YOU.

Here are some nutrition rules that will help you build muscle, lose fat, minimize your disease risk, improve your mood and energy levels, and so much more…

1. Eat Breakfast. You want to provide your body with nutrients within the first hour of waking up. Your body has been without food for 8 hours or more and you have been burning precious calories in your sleep.  Breakfast will give your body the energy that you need to start your day off feeling great.  

Breakfast choices: OATMEAL (one of the super foods), eggs, bananas, yogurt.

2. Eat Every 3 Hours. The easiest way to do this is to plan your meal times in advance every day.  I eat at the same times every day throughout the month. Break meal times down into breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between.

Benefits of Eating Every 3 Hours:

• Less Hunger. Eating six small meals a day VS a few big meals will decrease your stomach size. You’ll feel full faster and your waist will trim.
• Less Cravings. Not eating for long periods aka eating sporadically usually causes overeating at the next meal or ending at the vending machine.  Long periods between meals also promotes fat storage as the body is unsure when its next nutrients will come. Eat every 3 hours!

Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 7pm, 10pm. Read eat six small meals a day.

3. Eat Protein with Every Meal. You need protein to build and maintain muscle.  Protein also helps fat loss.  Be sure that 25% of your calorie intake is protein.  Know this ratio by keeping a food log with FitDay. See my daily diet showing ideal nutrient ratios for muscle gain.

How much protein do you need each day? To build & maintain muscle, you need to consume at least 1 gram of protein per pound of bodyweight every day. That’s 150 grams of protein a day if you weigh 150 pounds. The easiest way to reach your protein goal for the day is to eat a whole protein source with each meal.

GOOD Protein Sources:

• Poultry. Chicken, turkey, duck, ground chick, ground turkey. 
• Fish. Tuna, salmon, sardines, mackerel
• Eggs. Eat the yolk because it has most of the nutrients.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Convenient, fast-digesting, & great for post-workout shakes. Read about post workout nutrition.

BAD Protein Sources:

• Red Meat: Meat from livestock – beef, lamb, & pork. Hard to digest, colon cancer-causing. Read The Dangers of Red Meat.  You can observe precautions mentioned in the article to eat red meat and avoid the dangers.
• Lunchmeat. Salami, bologna, pastrami, sausages, bacon, ham, and hot dogs pose cancer risks just like red meat.  Terrible protein quality.
• Hot Dogs. Same dangers as red meat and lunchmeat.  And the protein quality is horrible!

4. Eat Fruits & Veggies with Each Meal. Most fruits and vegetables are low in calories, which means that you can eat a lot without gaining fat. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.

5. Stay Away From Simple Carbs Except Post Workout, Eat 40% Complex Carbs.

Carbohydrates are organic compounds that are used as fuel source for the body. They are divided into two categories: simple carbs and complex carbs. Simple carbs, like refined sugar or processed white flour products, usually have no fiber, so your body converts them into glucose much more quickly than complex carbs, which have more fiber (brown rice, oats, whole grains, fibrous vegetables) to slow digestion.

Read The Problem With Most People's Diets is Simple Carbs, Not Fats

You want simple carbs post workout!  The reason is that after your workout you want to provide your muscle with the glucose that has been depleted from the fast source possible, simple carbs. This is very important – Read all about the post-workout shake.  Learn about the oats-whey-milk post-workout shake there.

Some examples of simple carbs: lactose (milk sugar), fructose (fruit sugar), candies, syrups, and any processed white flour product (like white bread). Limit eating of candy or white flour foods to almost never!

Complex carbs can be broken down into two categories:

Starchy: unrefined whole grains, brown rice, oatmeal, beans and tubers (potatoes, yams)
 Fibrous: fiber rich vegetables like celery, carrots, whole oats

• Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains.
  Raisins = simple sugars. Limit consuption of raisins.

• Exception. If you are a skinny person who wants to gain weight, you need lots of carbs! Focus on complex carbs and eat simple carbs post workout and post post workout. More if needed.

  As a 150 pounder, here's your estimate:

  Calories: 150 x 24 = 3600 calories a day.
  Carbs: 40% = 1440 Carb Calories = 1,440 / (4 Calories Per Gram of Carb) = 360 grams of Carbs Per Day (Mainly Complex Carbs!)
  Protein: 30% = 1080 Fat Calories = 1080 / (4 Calories Per Gram of Protein) = 270 grams of Protein Per Day
  Fat: 30% = 1080 Protein Calories = 1080 / (9 Calories Per Gram of Fat) = 120 grams of Fat Per Day

6. Eat Healthy Fats. The eating of healthy fats improves fat loss and health. The reason is that if you provide your body with the right amount of healthy fat it won't hold on to it as much.  If you don't provide your body with fat, or if you eat sporadically instead of every few hours, your body goes into fat sotrage mode, desperately packing away fat because it is unsure of when it will get it next. 

Fats also combat hunger, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans-fats & margarine. Balance your fat intake. Read The Problem with Most Diets is Simple Carbs, Not Fats.

• Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Sources: Real butter, whole eggs, peanut butter.
• Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
• Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.

7. Drink Water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want.

Split your water intake up over the course of your day.  Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

• Drink a Gallon of (Lemon) Water Per Day. The exact amount is .66 oz per pound of bodyweight.  Drink water with every meal and between meals.  Sip water during your workouts.  I highly recommend adding a teaspoon of lemon juice to your water for flavor.  Also read The Benefits of Lemon Water and The Top 10 Health Benefits of Lemon Water.  I never drink plain water anymore, lemon water tastes much better and is so good for you.
   
• Buy a Brita Water Filter. This will save you money over bottled water and it will give you cleaner water than tap water. Don't forget the lemon juice!
   
• Don't Worry About Overhydration. Eating healthy as explained in this post will make sure that you replenish your electrolytes. You will be safe unless you do ridiculous things like drinking a half gallon of water in 15 minutes.  Spread your water intake sensibly throughout the day.

8. Eat Whole Foods 90% of The Time. Read Foods That Build Muscle. To really get the results you want, 90% of your food intake should consist of whole foods.

• Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …
• Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, …

Example Diet:

• Breakfast: eggs with veggies, orange, green tea
• Snack: mixed nuts, apple, milk
• Lunch: tuna, lettuce, olives, olive oil
• Snack: peanut butter and jelly on wheat bread
• Post workout: Oats-Whey-Milk Shake.
• Dinner: chicken, spinach, carrots
• Pre-bed snack: yogurt, berries, ground flax seeds, fish oil

Since you will be eating six small meals a day, plan your meals in advance.  You will need to prepare your food in advance. Preparation and planning is the key to having a great diet for life.

Unfortunately, especially in America, the first thing people reach for when they are thirsty is a sugary beverage. This is the last thing that a thirsty person needs. It may seem to quench your thirst, but it actually makes the problem worse. Most people walk around dehydrated without even knowing it. When your body finally signals that you are thirsty, you are way past dehydrated.

To make sure that your muscles stay hydrated, you should aim to drink an amount equal to .66 times your body weight (in ounces) per day. This doesn't mean soda or juice, it means water! So if you weigh 145 lbs, you should be drinking at least 96 oz per day. You must drink water throughout the day and not try to chug it all at once.

Water removes toxins from the body. Drinking a sufficient amount of water will not only increase your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

I recommend adding a few capfuls of lemon juice to your glass of water; it makes for a great-tasting drink and I never drink water without it. Milk is also important for bulking, especially for hardgainers.  99% of my fluid intake consists of whole milk and lemon water.  Try skim milk if you need less fat. You should DEFINITELY eliminate the drinking of sodas, energy drinks, and other sugary liquids, as they are bad for you! Buy lemon juice here.

Drink Water!

If you are looking for  drinks that will help you reach your goal of weight gain, you have come to the right place.  My name is Al, and I was once 117 pounds at the height of 5'7" and now I weight 157 pounds at the same height!  I was able to gain 40 pounds and I'm not even done yet.  Follow my weight gain progress on Twitter.com at ALGetsBig.

1. Whole Milk or Lactaid

Milk is your true key to gaining weight rapidly and naturally. Milk is an amazing source of nutrients for those who wish to gain weight! It is full of protein, carbs and healthy fat.  You can gain 25lbs in 1 month by drinking between 2 quarts and 1 gallon of milk each day in addition to a healthy protein-rich diet. Read GOMAD: Gallon of Milk A Day to Gain Weight.

If you are lactose intolerant, you definitely want to take lactase pills with every consumption of milk.  Signs that you are lactose intolerant are symptoms of nausea, cramping, and bloating soon after consumption of milk and possibly other dairy products.  I am lactose intolerant and the pills allow me to drink 2 quarts of milk every day.  The pills are taken with the first gulp of milk. Buy lactase pills here.

Sixty percent of adults can’t digest milk – Full Article here!

The solution to lactose intolerance is to consume lactase pills with every serving of milk (and other dairy foods like yogurt and eggs, if necessary).  Lactaid milk is also an option for those who are lactose intolerant. Lactaid is lactose free. However, Lactaid is twice as expensive as whole milk. 

2. Weight Gainers

Weight Gain Supplements are specially designed to have high levels of calories including protein, carbs, and fat, all that a person needs to pack in the calories.  Weight gainers come in convenient powder form and work especially well when mixed with milk. See all of our weight gain supplements.

 3. Protein Shakes

Immediately following a workout is the MOST IMPORTANT TIME to get nutrients, protein, carbs and insulin, into your muscles and into your bloodstream so that your muscles can receive the glycogen (muscle energy) that they desperately need.  Post-workout is the time that the muscles will absorb nutrients like a sponge because you have just depleted the glycogen stores so drastically with your workout. So, consume your post-workout shake as soon as possible at the completion of your weight training workout, and surely well within what is called the "golden hour".  I like to refer to this window of opportunity as the "golden half hour".

Ingredients for Post Workout Shakes. You want protein for muscle recovery, carbs for energy, and milk/water for rehydration.

• Whey. Get 1 gram of protein per pound of bodyweight daily. Divide your protein intake evenly among your daily meals.
• Oats. Quick oats work best.  They are more finely ground  than rolled oats. Oats are the best source of healthy carbs in a diet.
• Milk. Helps weight gain if you’re skinny. Stick to whole milk if you have a high metabolism or you have a lot of weight to gain.  If you wish, you may use fat-free skim milk.  Remember that you cannot lose fat and gain muscle at the same time.  Choose a phase, cutting or bulking, and stick to it.
• Fruit. Full of vitamins & minerals. Bananas, raisins, strawberries, etc.

4. Water

While you are on a weight & muscle gain program, it is essential for you to make an effort to drink more water. The best thing to drink is water, and a lot of it. Your body needs it desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day.