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Sample Mass-Building Menu
Outlined below is a sample mass-building menu. Doing
the physical work without eating the right amount of the right foods will only
lead to over training and poor gains. On the other hand, if everything is done
correctly, the gains can be amazing.
| MEAL 1: |
8 egg whites
2 servings of oatmeal or grits (with fruit, honey, etc.)
1 protein drink |
| MEAL 2: |
2 skinless chicken breasts
2 plain baked potatoes
1 serving of broccoli |
| MEAL 3: |
2 pieces of baked fish or chicken
1 large serving of pasta (plain or with a low-fat sauce)
1 large salad (with a low-fat dressing - I use lemon juice)
1 protein drink |
| MEAL 4: |
2 skinless chicken breasts or red meat
1 large bowl of rice
1 banana
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| MEAL 5: |
2 servings baked turkey breast
2 yams or sweet potatoes
1 protein drink
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| MEAL 6: |
8 egg whites
1 skinless chicken breast
1 baked potato
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In the menu outlined above, I mention protein drinks.
Incorporating protein drinks into your diet is a quick way
to get the calories you need while adding critical vitamins, minerals and
protein that your body will utilize immediately. I also feel it is important to
take a multi-mineral vitamin and amino acids, both preferably in capsule form.
I am confident that if you follow this basic plan, you will gain quality
mass. Remember, gains don't come overnight, but believe me, they do come. With
hard work and determination anyone can gain the mass they want.
Approved by Eric Serrano, M.D.
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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