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So my buddy that I used to go to school with is having trouble gaining weight. He is 6'0" and 170 lbs, very lean. He asked me to give him something basic to work with so I tried to help him out. He is on a tight schedule with work and graduate school so some stuff is weird. The sandwich and almonds is about all he can have for his Noon meal because he is at work. He has night classes so all he can really eat between 5-8 on class days is a protein bar. Let me know what I need to tell him differently. He doesnt eat much right now so even though this may not look like a huge amount of calories, I was thinking he should just try about this amount and then see where he is after two weeks or so, then add calories if necessary. Thanks for the help guys, tear it up if you have to. This was my email to him:
Always have a scoop of whey protein first thing in the morning. Get dressed and do whatever you do, and then you can have breakfast. You are also going to need to buy some fish oil. It is not expensive you can get like 150 capsules for like 6 dollars. Also get a good multivitamin and take it as directed. Snack on almonds between meals.
(Non-Class Days)
Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil
Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds
Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice)
Meal 4 (5:30 PM) – Burger made with lean beef on Whole Wheat Bread or Whole Wheat Pita. (Put on cheese, low fat mayo, or whatever you want)
Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables
Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk
(Class Days)
Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil
Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds
Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice), Fish Oil
Meal 4 (5:30 PM) – Protein Bar during class (Make sure it has at least 20g of protein or more and has some carbs in it too)
Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables, Fish Oil
Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk
As far as what you eat after you workout, keep your meals the same but just add a protein shake and some kind of sugary carbs after your workout. Powdered Gatorade and two scoops of a regular whey protein would be perfect. If you can eat a can of tuna and a real small bowl of oatmeal right after your post workout shake that would be good too. You don’t want to workout and then have only shakes before bed. I’ll give you some tips on how to cook some stuff now. I’m assuming you at least know how to tell when meat is done. Chicken wont be pink anymore and beef wont be red anymore. Got it?
(Note to SuperiorMuscle. This kid doesnt have a grill plus he is a dumbass when it comes to cooking.)
Chicken:
There are a couple ways to cook chicken. The easiest way, but the least tasty way is to boil it. All you have to do is put the chicken breast in a pot, fill with water, and boil until the chicken is done. You can also cook it on the stove top in some olive oil. This tastes much better and you can put some cheese on it for the last few minutes and its fucking good. If you get brave and want to cook it in the oven do this: First sear the outside of the chicken by cooking it on the stove for like 2 minutes on each side. Then season it however you want it. Then put it in the oven on bake at 350 degrees. Take it out every once in a while to see if it is done.
Beef:
To cook a burger just make a patty and put it on the stove top until its done. Easy stuff. For regular beef, you can do a few things. You can just cook it straight up on the stove. You can buy a George Foreman grill and cook it on there. Or you can chop it up and put the chopped up pieces on top of the stove and make a stir fry type thing. Up to you.
Always have a scoop of whey protein first thing in the morning. Get dressed and do whatever you do, and then you can have breakfast. You are also going to need to buy some fish oil. It is not expensive you can get like 150 capsules for like 6 dollars. Also get a good multivitamin and take it as directed. Snack on almonds between meals.
(Non-Class Days)
Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil
Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds
Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice)
Meal 4 (5:30 PM) – Burger made with lean beef on Whole Wheat Bread or Whole Wheat Pita. (Put on cheese, low fat mayo, or whatever you want)
Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables
Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk
(Class Days)
Breakfast (8:30 AM) – 4 or 5 whole eggs boiled, 1 cup oatmeal, fish oil
Meal 2 (12:00 PM) – Tuna or Turkey Sandwich on Whole Wheat Bread, Almonds
Meal 3 (3:00 PM) – Chicken Breast cooked in 1 Tbspn Olive Oil, 1 cup of Success Rice (Brown Rice), Fish Oil
Meal 4 (5:30 PM) – Protein Bar during class (Make sure it has at least 20g of protein or more and has some carbs in it too)
Meal 5 (8:30) – Lean Beef or Chicken Breast, 1 Cup Brown Rice, Steamed Vegetables, Fish Oil
Before Bed – Have your Muscle Milk or you can just have a couple spoonfuls of peanut butter and milk
As far as what you eat after you workout, keep your meals the same but just add a protein shake and some kind of sugary carbs after your workout. Powdered Gatorade and two scoops of a regular whey protein would be perfect. If you can eat a can of tuna and a real small bowl of oatmeal right after your post workout shake that would be good too. You don’t want to workout and then have only shakes before bed. I’ll give you some tips on how to cook some stuff now. I’m assuming you at least know how to tell when meat is done. Chicken wont be pink anymore and beef wont be red anymore. Got it?
(Note to SuperiorMuscle. This kid doesnt have a grill plus he is a dumbass when it comes to cooking.)
Chicken:
There are a couple ways to cook chicken. The easiest way, but the least tasty way is to boil it. All you have to do is put the chicken breast in a pot, fill with water, and boil until the chicken is done. You can also cook it on the stove top in some olive oil. This tastes much better and you can put some cheese on it for the last few minutes and its fucking good. If you get brave and want to cook it in the oven do this: First sear the outside of the chicken by cooking it on the stove for like 2 minutes on each side. Then season it however you want it. Then put it in the oven on bake at 350 degrees. Take it out every once in a while to see if it is done.
Beef:
To cook a burger just make a patty and put it on the stove top until its done. Easy stuff. For regular beef, you can do a few things. You can just cook it straight up on the stove. You can buy a George Foreman grill and cook it on there. Or you can chop it up and put the chopped up pieces on top of the stove and make a stir fry type thing. Up to you.
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