Gain muscle Fast. 10 pounds in 30 days! Eat more calories.Diet – Add more calories, eat every 2-3 hrs, lots of protein
To gain ten pounds in thirty days, you’re going to have to eat a lot and often. “Normal’ diets are either 2000 or 2500 per day according to the U.S. Dept. of Health. That’s what you read in the Nutritional Information charts in food packaging. We’re going to go with higher calorie diet. This will be divided into 6 meals: 3 big, main meals and 3 or more smaller, more convenient snacks.

It’s very important to have a whey protein shake first thing in the morning. Don’t settle for the 20- 25 grams of protein a scoop provides; go for a scoop and a half with 8 ounces of milk. This will give you around 40-47 grams of protein depending on how much is in a scoop of your favorite brand. The reason for this is that you just fasted for 8 hours (you SHOULD be sleeping 8 hours. More on that later), and your body is in a catabolic, muscle eating state. It’s taking energy from your muscles by breaking them down! You need to stop this by giving it something else to use as energy.

You should also have some protein at night before going to bed. I usually have around half a container of Cottage Cheese and a glass of milk. Sometimes, I have a shake at night, then cottage cheese in the morning, or just a shake at night and another in the morning.

Here’s an example diet plan:
FYI: a cup is 8 ounces

Early Rise & Shine protein shake 6:30 am

Breakfast 8 am
– 2 eggs + 2 egg whites or 3 whole eggs scrambled with 6 low sodium turkey slices chopped up, mixed with chunky salsa. Don’t use oil, numbnut! Use cooking spray—1 to 1.5 second spray. 2 packets of unflavored oatmeal. Flavor it yourself with Stevia (all natural, no calorie sweetener) and/or fruit, cinammon. Drink a glass (8 ounces) of 2% lowfat milk. This milk has the most protein, 10g, and enough good calories for our goal. One piece of fruit; apple, nectarine, banana, pear, handful of grapes.

Snack 10 am
– 1.5 scoops protein shake made with 8 ounces of 2% milk + 1 fruit; an apple, orange, pear, banana

Lunch 12:30 – 2 chicken breasts from Pollo Loco with 2 sides: vegetables and corn or mashed potatoes, 2 tortillas, 1.5 cups fruit juice

Snack 3:30 – Half of a 16 ounce container of lowfat cottage cheese, half cup of almonds

Dinner 6:30 – 8 oz top sirloin steak, salmon, swordfish or other protein main dish; 1 cup cooked cauliflower; 1/2 cup sliced carrots; 1/2 cup mashed potatoes; green tea or apple juice

Snack 8:30
– 1.5 scoops protein shake made with 8 ounces of 2% milk, handful of beef jerky

Extra Bedtime Snack 10:30 pm – If you’re still hungry, you can have a turkey sandwich with lowfat cheese made with a lettuce wrap instead of bread, or the other half of your cottage cheese, or another protein shake. I’ve even been known to have a bowl of cereal right before bed.


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