To gain weight you will be required to eat meals that will be able to assist you gain that goal. You have to set the times you eat your meals and increase your protein intake. The eating sample program provided below is simple to follow and will not necessitate you to spend the whole just preparing meals to up your food Intake. This simple but effective program will ensure that you add weight but you have to follow it first.
1st Meal 7:00 am
The first meal in the morning should comprise 16 ounces of skim milk accompanied with 1 packet of meal replacement. A piece of fruit, non or yogurt that is low in fat will serve you right. Also one serving of whole grain cereal is fine in the morning.
2nd Meal 9:00 pm
The second meal of the day should constitute of one whey protein serving mixed with 10 ounces of water and an apple.
3rd Meal 12:00 pm
The mid-day meal should constitute two grilled chicken breast, a cup of low-fat yoghurt, brown rice and whey protein (both one serving)
4th Meal 4 pm
Afternoon meal should have a packet of meal replacement and water (16 ounces) and L-Glutamine about 5-10 grams. After work out a banana and a rich protein bar will do just fine.
5th Meal-6 pm
After work out a serving of whey protein and Creatine-5 grams-mixed in kool-aid is important as it helps increase uptake of creatine and amino acid by muscle cells.
6th Meal-7 pm
Flank steak, rice and baked potatoes with green salad.
7th Meal-10 pm
Meal replacement-one packet and skim milk. A large banana and 3-5 grams of L-Glutamine