How To Eat To Gain Muscle For College Students
Here is what you need to do...
[Personal Trainer] How I designed your diet is based on food foods that are commonly available in residence halls and they are assumed to be in a state of flux.
For breakfast, which you have around 7 AM, we're going to do a cup of oatmeal, 4-5 eggs, any style's OK, with that 2 1/2 servings of skim milk that's roughly 18-20 ounces of skim milk. A multivitamin, a tablespoon of flax oil, and your favorite supplement their, Muscle Milk - will go ahead and throw two scoops of that with your breakfast. Now in terms of pricing here if we were to cut out the NO-xplode, you'd be able to take roughly triple the amount of Muscle Milk and that my friend is what is going to bust you out of your training plateau. So, kiss the extra little bit of pump you'll get from NO-xplode goodbye. It obviously wasn't doing you that much good. Through the extra calories, proteins, a little bit of fats were putting in with muscle milk, we're going to take you out of this rut.
Meal number two. I don't consider meal number 2 lunch. Meal number two is in between breakfast and lunch - what you would normally consider a snack. We're going to do a half a cup of low-fat cottage cheese, any piece of fruit, and a half of cup of walnuts. Generically, this can be two scoops of muscle milk, 16 ounces of skim milk or 2% milk, any type of starchy carb, one serving. You could do that in between dinner and lunch. You can do that after dinner as well. I'm going to take you up in that in that way from three meals a day to six meals a day.
Lunch. Exactly the same thing. Based on what you told me, you are getting some type of grain pasta or bread, normally a couple servings and a sandwich. The only thing I'm going to have you do differently is that two scoops of muscle milk with two cups of skim milk and take a tablespoon of flax oil. So, are really not changing what you're doing. We're just adding to it.
Ditto for meal 4 in between lunch and dinner. We're trying to do either the cottage cheese, the fruit and 1/2 cup of walnuts or two scoops of muscle milk, 2 cups of milk and a piece of fruit, or starchy carb, bagel, granola bar - something of that nature.
Dinner. You said you eat 10-12 ounces of lean beef generally. We'll keep it. Great. 2 cups of starchy carbs, perfect. Rice pasta or potato, you name it. And were going to go ahead and throw and two scoops of vegetables, two cups rather, consistently. Try to pick green vegetables and a tablespoon of flax after dinner.
After dinner snack, the same thing as meal 2 and 4. We're just going to do the muscle milk, the skim milk, one piece of starchy carbs and importantly, this is not to be forgotten, a gallon of water a day. That's what were going to do.
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When did you first do this & how did you get started?
I participated in this filming with a pro personal trainer.