Tips for Daily Eating
1. Eat lean protein with every meal—Good proteins include chicken, lean beef and
turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein
supplements.
2. Eat unprocessed carbs—The bulk of your carb consumption should be in the
form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes,
rice, whole gain pastas, breads, and cereals.
3. Eat fruits and vegetables EVERYDAY—Fruits and vegetables contain
vitamins, minerals, and many nutrients vital for good overall health, wellness, and
growth.
4. Eat good fats with every meal (except post-workout)—Dietary fat is very
important for proper body functioning and hormone production. Most people have
an unbalanced view of dietary fat and therefore limit it. Good sources of fat
include almonds and almond butter, peanuts and peanut butter, avocado, flax seed
and olive oil, and eggs.
5. Don’t eat until you feel like you are going to vomit—When trying to gain
weight, some hard gainers eat to the point of vomiting. This is not healthy or
necessary. Instead of eating HUGE meals, I recommend eating 6-7 decently-sized
meals that make you feel full but not STUFFED and BLOATED.
6. Cook meals in advance—Have food already cooked and ready to go when it is
time to eat makes getting enough calories much easier and less of a burden.
7. A macronutrient ratio for bulking is 50:30:20 carbs
rotein:fats—One should
always get 1-1.5 grams of protein per pound of bodyweight, this is your primary
objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
a. Carbs = 375 grams
b. Protein = 225 grams
c. Fat = 67 grams
8. Eat the bulk of your carbs around your workout—Weight lifting increases the
body’s need for glucose, therefore it makes sense to eat carbs around your
workout.
9. If you aren’t gaining weight you need to increase your calories—While some
people might be able to gain muscle on 3,000 calories, you may need to eat 4,000
or even 5,000 calories a day in order to grow. It is important to monitor your
weight and body fat% so you can tell whether or not you need to increase your
caloric intake.
10. A cheat meal here and there won’t kill you—If you eat 6 meals a day then that
means you are eating 42 meals a week. Having one or two “off” meals will not
kill you and can me psychologically refreshing. If you want to enjoy a meal out
with your friends and family that is fine and encouraged.
Now that you know how you should eat everyday, it is time to get into the stimulus for
growth, the workout!
—
Hard Gainer Weight Training Program
In order to grow, you need to get STRONGER! The best way to accomplish this
is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are: • Chest
o Bench Press (Flat, Incline, Decline)
o DB Press (Flat, Incline, Decline)
o Dips
• Back
o Deadlift/Rack Deadlift
o Bent Over Row/T-Bar Row
o Pull-Ups/Lat-Pulldown
• Shoulder
o Military Press
o Clean and Press
o DB Side Laterals
• Traps
o Barbell Shrug
o DB Shrug
• Triceps
o Close Grip Bench Press
o Reverse Bench Press
o Skull Crusher
0 Dips
• Biceps
o Barbell Curl
o DB Curl
o Reverse Curl
• Quads
o Squats
o Leg Press
o Hack Squats
• Hams
o Stiff Leg Deadlift
o Good Mornings
o Leg Curls
• Calves
o Calf Raises (Seated and Standing)
o Donkey Calf Raises
o Leg Press Calf Raises
1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.
—Putting Everything into Action
Now that you have all this information it is time to put it into ACTION! I am
going to list to potential meal schedules for a morning and evening lifter and exercise
schedules.
Meal Schedule
Morning Lifter
Meal 1- Solid Food
Pre/Post Workout Shake
Meal 2- Solid Food
Meal 3- Power MRP
Meal 4- Solid Food
Meal 5- Power MRP
Meal 6- Solid Food
Evening Lifter
Meal 1- Power MRP
Meal 2- Solid Food
Meal 3- Power MRP
Meal 4- Solid Food
Pre/Post Workout Shake
Meal 5- Solid Food
Meal 6- Solid Food
Exercise Schedules Option 1
Monday- Push A + 15-20 minutes Low-Intensity Cardio post-workout
Tuesday- Pull A + 15-20 minutes Low-Intensity Cardio post-workout
Wednesday- Off/Rest Day
Thursday- Push B + 15-20 minutes Low-Intensity Cardio post-workout
Friday- Pull B + 15-20 minutes Low-Intensity Cardio post-workout
Saturday- Off/Rest Day
Sunday- Off/Rest Day
Option 2
Monday- Push A
Tuesday- Pull A
Wednesday- HIIT
Thursday- Push B
Friday- Pull B
Saturday- HIIT
Sunday- Off/Rest Day
*If you choose option 2 you should treat the HIIT as a weight training workout
concerning workout nutrition, but cut the pre and post workout shakes’ macronutrient
amounts in half.
Daily Calories
• Your starting caloric intake is 15 * your bodyweight + 500
• If you weigh 160 lbs your starting caloric intake would be 2400 (160*15) + 500
= 3100 calories.
• Using the recommended ratio of 50:30:20 (carbs
rotein:fat) you would consume
o Carbs = 387 grams
o Protein = 232 grams
o Fat = 69 grams
• More carbs should be eaten around your workout than at other times during the
day.
• Power MRPs can be used to meet your calorie requirements as outlined.
• Pre and during shakes should be implemented as outlined.
• I am not going to tell you to eat this many grams of protein and carbs in meal 1
and this many in meal 2. Instead your main focus should be on hitting your
targeted caloric intake and macronutrient amounts by choosing healthy foods
from the “High Performance Nutrient Selection” below.
— High Performance Food List
High Performance Nutrient Selection
Starches (equal to 1 serving of Carbohydrate)
12-15 grams carbohydrate
BREADS
* Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) ½ or 42g
* Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g
* Ezekiel bread (sprouted grains NO FLOUR) 1 slice
* Whole Wheat English muffin ½ or 33g
* Whole Wheat Pita bread (6.5 inch in diameter) ½ or 32g
* Whole Wheat Tortilla, 6 inches across 1 or 35g
CEREALS & GRAINS
* Barley (pearled) (dry) 1.25 tbsp or 15.6g
* Kashi Medley 1/3 cup or 19.8g
* Cream of Wheat regular or quick (dry) 1.5 tbsp or 16.7g
* Granola, low-fat (Heartland brand) 2.5 tbsp or 16.5g
* Grape-Nuts (Post brand) 2.5 tbsp or 16.5g
* Honey ¾ tbsp or 15.8g
* Millet (dry) 1.5 tbsp or 18.75g
* Oat Bran (dry) 3.5 tbsp or 20.5g
* Oatmeal (Quaker Instant/Old Fashion, dry) ¼ cup or 20g
* Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g
* Quinoa Grain (dry) 1.75 tbsp or 18.6g
* Rice, brown long-grain (cooked) 1/3 cup or 64.35g
* Rolled Oats ¼ cup or 20.25g
* Steel Cut Oats, dry 1/8 cup or 20g
STARCHY VEGETABLES
* Baked potato (no skin) 63.8g or 2.25 oz
* Baked Sweet potato (baked no skin) 56.7g or 2 oz
* Yams (baked, no skin) 56.7g or 2 oz
DRIED BEANS & LENTILS
ALSO COUNTS AS 1 MEAT SERVING
* Black Beans (S&W - canned) 106g or 3.75 oz
* Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz
Fruits (equal to 1 serving of Carbohydrate)
12-15 grams carbohydrate
* Apple, (with peel) 3.25 oz or 92g
* Banana, (peeled) 2.25 oz or 64g
* Blueberries (fresh) 3.5 oz or 99g
* Grapefruit, (peeled) 6.5 oz or 184g
* Grapes 3 oz or 85g
* Mango (fresh) 3 oz or 85g
* Orange, (peeled) 3.5 oz or 99g
* Pineapple 4 oz or 113g
* Peach (fresh) 4.55 oz or 127.5g
* Pear (fresh) 3 oz or 85g
* Papaya (fresh) 5 oz or 141.75g
* Raisins (seedless) 2 tbsp or 18.5g
* Strawberries (fresh) 6.5 oz or 184g
* Watermelon (fresh) 5 oz or 141.75g
Milk (equal to 1 serving of Protein & 1 serving Carbohydrate)
12-15 grams carbohydrates
6-8 grams proteinMILK & VERY LOW-FAT MILK
* Skim milk (0 grams fat) 1 cup or 8 Floz
* 1% Milk 1 cup or 8 Floz
* Plain non-fat yogurt ¾ cup or 6 oz
* Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)
LOW-FAT MILK
Also Counts as 1 Fat serving
* 2 % milk 1 cup or 8 oz
* Plain low-fat yogurt ¾ cup or 6.5 oz
* Sweet acidophilus milk 1 cup
WHOLE MILK
Also Counts as 2 Fat servings
* Whole milk 1 cup or 8 oz
Vegetables (equal to 1 serving of Vegetables)
4-6 grams carbohydrates
• All servings sizes are based on (raw or steamed)
* Asparagus 4 oz or 113 g
* Broccoli 2.75oz or 78g or ½ cup
* Cauliflower 2.75oz or 78g or ½ cup
* Green Beans 2.2oz or 62.5g or ½ cup
* Onions 53g or 1.86 oz or 1/3 cup
* Spinach 125g or 4.4oz or 2/3 cup
* Celery 120g or 4.25 oz or 1 cup
* Cucumber 156g or 5.5 oz or 1/3 cup
* Green onions 50g or 1.75 oz or ½ cup
* Mushrooms 78g or 2.5 oz or ½ cup
* Tomato 90g or 3.2 oz or ½ cup
* Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups
Protein (equal to 1 serving of Meat)
6-8 grams protein
VERY LEAN MEAT (all measurements AFTER cooked)
* Chicken breast (white meat) boneless/skinless 1 oz or 28.35g
* Turkey breast (LEAN) 1 oz or 28.35g
* Fresh fish (cod, haddock, halibut, tuna, tilapia) 1 oz or 28.35g
* Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g
* Egg whites 2 or 67g
* Egg Beaters ¼ cup or 2.15 oz or 61g
* Non-fat cottage cheese ¼ cup or 2 oz or 57 g
* Salmon Fillet 1 oz or 28.35g (also counts as ½ fat serving)
* Lean Sirloin ¾ oz or 21.25g
* Egg (including yolk) 1 or 50g (also counts as 1 fat serving)
* Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)
* Salmon 1 oz or 28.35g (also counts as ½ fat serving)
Fat (equal to 1 serving of Fat)
5 grams fat
MONOUNSATURATED FATS & POLYUNSATURATED FATS
* Avocado 1 oz or 28.35g
* Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g
* Benecol light 1 tbsp or 14g
* Cashews 1/3 oz or 1 tbsp or 9.65g
* Enova oil 1 Tsp or 4.5g
* Flax oil 1 Tsp or 4.5g
* Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g
* Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz
* Peanuts 1/3 oz or 9.36g
* Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
* Pecans ¼ oz or 1 tbsp or 7.44g
* Salad dressing (Light, reduced-fat) 2 Tbsp or 30g
* Sesame seeds 1Tbsp or 1/3 oz or 9.4g
* Smart Balance Light spread 1 tbsp or 14g
* Sunflower seeds 1Tbsp or 1/3 oz or 9.0g
* Walnuts 1Tbsp or 1/4 oz or 7.5g
FREE FOOD LIST
Less than 20 calories per serving
Less than 5 gram carbohydrates per serving
Recommended at 1 serving per meal per day
FAT FREE or REDUCED FAT
* Cream cheese 1 Tbsp
* Creamers, non-dairy liquid 1 Tbsp
* Creamer, non-dairy powder 2 Tbsp
* Mayonnaise, fat-free 1 Tbsp
* Margarine, fat-free 4 Tbsp
* Miracle Whip, non-fat 1 Tbsp
* Salad dressing, fat-free 1 Tbsp
* Sour cream, fat-free 2 Tbsp
SUGAR FREE or LOW SUGAR
* Hard candy, sugar free 1 piece
* Gelatin dessert, sugar free 1
* Gum, sugar free 1 piece
* Jam or jelly. Low sugar or light 2 tsp
* Syrup, sugar free 2 Tbsp
DRINKS
* Coffee
* Club soda
* Diet soft drinks, sugar free
* Tea
* Tonic water
SUGAR SUBSTITUTES
Equal (aspartame)
Splenda (Sucralose)
Sprinkle Sweet (saccharin)
Sweet One (Acesulfame potassium)
Sweet ‘n Low (saccharin)
