Breakfast:
Your body has just been catabolic for 4-9 hours without nutrients (depending on if you get up in the middle of the night). I recommend Ultra Size from Beverly andDorian Yates Approved ProPeptide. [Editor's Note: Optimum Pro Complex andLabrada Lean Body are also good]. These are mixtures of protein for immediate influx of amino acids and sustained slow protein absorption. Also oatmeal and whole eggs.
Mid-Morning:
A protein snack.
A protein snack.
Pre-Workout:
Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!
Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!
Post-Workout:
Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (Muscle Provider by Beverly and Bioplex are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). Glutamine, BCAA and creatine (as are found in Beverly Muscle Synergy) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!
Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (Muscle Provider by Beverly and Bioplex are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). Glutamine, BCAA and creatine (as are found in Beverly Muscle Synergy) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!
Post-Workout Meal:
After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.
After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.
Before Bed:
Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.
Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.
Middle Of The Night:
If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.
If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.
Besides calorie load, to gain maximum lean muscle, use proteins! Additional supplements can be glutamine, creatine, BCAA, omega 3 fats, liver and a vitamin-mineral supplement, in this order.
Unless you're an extremely hard gainer, mid-night fuel isn't really needed, just make sure you get enough calories during the day and that your pre-bed is heavy on calories and proteins/fats.
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