Now, of course, this schedule probably will not work for you depending on your job, daily activities etc, but use it as an outline. And you’ll have to account for your workout. I work out during lunch, so I have my protein drink around 11:30 am, then sometime around 12 through 12:30, I start my 1 hour workout. I have a protein drink after my workout, right before getting some lunch complete with carbs.
Go ahead and adjust the times, but remember that the most important thing is to eat every 2-3 hours. Every two hours will allow you to eat even more per day, and don’t go past 3 hours without eating. And, you should NEVER have hunger pains. If you ever do, you messed up that day’s calorie intake. Good going, Biff. In fact, you shouldn’t even be super-hungry. You should be eating because you can, meaning that at least most of the previous meal has been digested. Don’t wait hours after digestion to eat. That aint good for gainers or losers.
Why so many meals? Eating often keeps your metabolism running, and helps burn fat. This is good for weight losers, but we gainers can also benefit from the fat burning effects since we’re putting in so many calories and inevitably will also gain some fat. The difference is that we’ll be eating bigger meals while losers will eat only small meals; even for the big 3.
Did you notice how much milk I suggested? Drinking lots of milk is a fantastic way to gain weight. I suggest drinking at least 4 glasses (8 ounces each) of 2% milk per day which equals a fourth of a gallon. You can drink more milk in place of water throughout the day with a banana, or your peanut-butter and jelly sandwich. If you can manage to drink a half gallon (8 glasses) on most days, you’ll be way up in your caloric intake for those days, making it easier to hit your caloric intake goal. And, you might end up gaining a lot more than 10 pounds in 30 days! There are even some diets out there that suggest drinking a whole gallon of WHOLE milk every day! This will definitely lead to gaining more than 10 pounds in 30 days, but you’ll also gain a lot of fat that you’ll have to get rid of. And once you get rid of the extra fat, you’ll lose some of the weight you gained. That’s why I suggest drinking only 2% milk. Like I mentioned before, it has more protein than whole milk anyway, despite having less calories.
Here’s how to calculate how much you should be eating per day.
Total calories per day = your weight times 20. So, if you weigh 150, then 150 x 20 = 3000 calories per day. 160 x 20 = 3200. 170 x 20 = 3400.
Protein per day = your weight times 1.5. So, 150 lbs x 1.5 = 225 grams of protein per day. Divide that by 6 meals and you get 37.5 grams of protein per meal. To make it easy, just go for around 40 grams every meal. Don’t go over 50 per meal since your body won’t take in much more protein than that anyway.
How do you know how many calories and protein a food has? There are free nutrition guides all over the internet and plenty of free iPhone and Android apps as well. I like to use http://www.fatsecret.com/. It’s completely free and has a great user-supplied database of many foods including supermarket bought foods and fast food. And, it syncs with your iPhone or Android app. But once you get used to roughly knowing how much and what to eat, you won’t need anything but your own brain.