If you want to pack on serious muscle quickly then you have come to the right place. As a former skinny guy myself, I understand just how hard it is to bulk up. What most people don’t realize (I also made this mistake when starting out) is just how much food plays a part is muscle building.

In fact in my opinion the makeup of a great physique is created on 75% diet and 25% how you work out.
You have got to discipline yourself and condition yourself for success.

The idea to build muscle is to simply consume more calories than you burn during the day. On average you will want to consume around 20-22 clean calories per day per pound of body weight.

For example a 150 pound man needs to eat roughly 3000 calories per day to ensure that they put on muscle.

These calories should be consumed over a period of 6-8 meals per day spaced out between 2-3 hour gaps, consisting of 40% proteins, 40% carbohydrates and 20% fats.

A great simple meal plan that has worked great for me and my students is below:

Meal Number 1:

This is going to be your breakfast. Your break fast is a very important meal and this should also be one of the biggest of your day. Start off with a protein shake with milk, olive oil, mixed with a cup of oatmeal and mixed berries. As well as an omelette and 2 slices of wheat bread toast with peanut butter.

Meal Number 2:

2 slices of whole wheat bread with strawberry jam + a protein shake with milk

Lunch:
6 oz of either chicken breast or turkey, mixed with 2 cups of veggies, olive oil and a large wheat bagel.

Pre Workout Meal:
Protein Shake with oatmeal

Post Workout:
Juice and a protein shake. Large banana.

Dinner:
8 oz of steak or fish, veggies, potatoes or cup of brown rice.

Before Bed Snack:
1 cup of cottage cheese, 1 cup of mixed berries and 1 cup of mixed nuts

If you consume a meal like this every day, you will pack on serious muscle, quickly.

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