Food tips to aid muscle gain

      food tips to aid muscle gain

• Scramble eggs in the microwave. Place eggs in microwaveable container, mix as normal, maybe add

some torn turkey bacon to flavor and cook on high for approx. 2 minutes.

• Hard boil eggs. Place eggs in cold water and bring to a boil for 15 minutes. Limit egg yokes to 4/day, but

feel free to eat extra egg whites. These can be placed in a food storage bag and taken with you. Do not

allow eggs to be a room temperature for more than a few hours. Eggs are less than $2/dozen at Fry’s.

• For convenience use a preservative free deli meat such as Foster Farms. Use real meat when able.

• Lean meats are chicken, fish (white and red) that is labeled wild caught; farm raised is higher fat, turkey,

tuna and red meat cuts marked lean or extra lean or have “loin” as part of the name.

• Trail Mix. A large bag is $5 at Wal-Mart or Sam’s Club. Buy extra raisins, almonds and macadamia nuts

to add to the bag once it becomes half empty. Great source of unsaturated fats and protein.

• Natural Peanut Butter (oil on top). Stir well and refrigerate after opening. The only ingredients should be

peanuts and salt nothing else. Carry the jar in your back pack with a spoon. Can be combined w/ trail

mix. Fry’s carries Kroger Natural Peanut Butter for approx. $2/jar

• Shredded wheat, but not the frosted kind. Buy generic for $2-3/box. If you want to sweeten it, use fruit

such as banana, strawberries or frozen blueberries.

• Malt O’ Meal bag cereals. Saves ½ price v/s brand names.

• Raisins or Fig Newtons. Raisins are excellent for the body’s ph balance thus building muscle.

• Generic brands of Oatmeal w/ whole oats not packets of instant. Buy for approx $2/tub.

• Reduced fat Cottage Cheese. Add apple sauce or pineapple chunks for flavor. Approx $2-3/tub.

• Sweet Potato/Yams. Poke holes in it w/ fork and microwave for 4-8mins depending on size.

• Steamer bags of vegetables from Green Giant or Birds Eye. Make veggies in microwave for $2/bag.

• Uncle Bens Ready Rice: Wild, Whole Grain or Brown. Microwave in bag :90.

• Beans are a great source of fiber and carbs. Refried beans are not.

• Choose whole grain or high fiber rice, breads, tortillas, etc… Avoid white forms.

• Jenny O Turkey Bacon. High protein without the fat. $3 at Safeway. Cook in microwave approx 2mins.

• Low fat/sugar granola. Eat alone or add to oatmeal, yogurt, trail mix, natural apple sauce or cottage

cheese. At Fry’s it is in the bulk bins.

• Avocado Dip or Guacamole.

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VERY HIGH-PROTEIN

       VERY HIGH-PROTEIN

CHINESE CHICKEN/VEGETABLE/

EGG-DROP SOUP!

INGREDIENTS:        P  Ch   F     Ca

1 qt real chicken broth

(homemade or

canned)                         8    0     10        36

1 6-oz can deboned

chicken                       50.6  0 13.6     338

4 pkgs Knox gelatin     38.4  0   0       138

4 medium raw eggs      24.4  1.2  22   308

2 tblspns diced celery

with leaves

2 tblspns cooked and sliced

button mushrooms

1 tblspn chopped onion

4 canned water chestnuts,

sliced thin.

2 canned bamboo shoots,

sliced thin

1/8 tspn black pepper

½ tblspn dry crumbled thin

seaweed (from oriental

market; many supermarkets

have it, too)

8 Japanese “snow peas” (in pods)

Salt to taste ___ ____ ____ ____

TOTAL: 121.4 1.2 45.6 820

Boil all the raw vegetables in large saucepan until half cooked (in small amount of water; only small

amount should remain), then add remaining ingredients (but not raw eggs) and slowly bring to a low

boil. Beat eggs thoroughly in a bowl, adding little salt and pepper. Now, with a large soup spoon,

spoon-in beaten eggs slowly as you constantly stir soup mixture. Soup should be at very low boil…eggs

will cook almost immediately as they drop into soup. When last of eggs have been what is called

“dropped” in, remove soup from heat and refrigerate before serving. Serve hot, and salt and pepper to

taste…and add a few dashes of Chinese soya sauce for great taste! Also, you may want to add cooked

rice and noodles…

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Ectomorph Mass Program

                            Ectomorph Mass Program

• Your primary goal is to increase the weight you lift/reps completed each workout!

Load Phase (4-8 Weeks)

Push A- Monday Pull A- Tuesday

Bench Press 3 X 4-8 Bent Over Row 3 X 4-8

Military Press 3 X 4-8 Lat-Pulldown 3 X 4-8

Close Grip Bench 3 X 4-8 DB Shrug 3 X 4-8

Squats 3 X 4-8 DB Curl 3 X 4-8

Seated Calf Raise 3 X 4-8 Stiff Leg Deadlift 3 X 4-8

Push B- Thursday Pull B-Friday

Incline DB Press 3 X 4-8 Deadlift (Full or Rack) 3 X 4-8

DB Shoulder Press 3 X 4-8 Pull-Up 3 X 4-8

Skull Crusher 3 X 4-8 Barbell Shrug 3 X 4-8

Leg Press 3 X 4-8 Barbell Curl 3 X 4-8

Leg Press Calf Raise 3 X 4-8 Lying Leg Curl 3 X 4-8

***This workout could also be done:

Mon, Wed, Fri, Sat or Sun.

Directions

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.

5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.

6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.

Deload Week (1 Week)

Push A- Monday Pull A- Tuesday

Bench Press 2 X 10 Bent Over Row 2 X 10

Military Press 2 X 10 Lat-Pulldown 2 X 10

Close Grip Bench 2 X 10 DB Shrug 2 X 10

Squats 2 X 10 DB Curl 2 X 10

Seated Calf Raise 2 X 10 Stiff Leg Deadlift 2 X 10

Push B- Thursday Pull B-Friday

Incline DB Press 2 X 10 Deadlift (Full or Rack) 2 X 10

DB Shoulder Press 2 X 10 Pull-Up 2 X 10

Skull Crusher 2 X 10 Barbell Shrug 2 X 10

Leg Press 2 X 10 Barbell Curl 2 X 10

Leg Press Calf Raise 2 X 10 Lying Leg Curl 2 X 10

***This workout could also be done: Mon, Wed, Fri, Sat or Sun.

Directions

1. Exercises can be swapped from the list above for each given muscle group if desired.

2. Isolation exercises not on the list may be used during this week.

3. Stop all sets 1 rep shy of failure.

4. Rest 1-2 minutes between sets.

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Master Meal Plan Workout Days

Pre-WO Supplements - 2 scoops Vaso-Charge in 16 Oz water 25 minutes prior to workout

Workout Nutrition - 4-8 scoops Xtend + 1 scoop Primal EAA/14-21g WPI during weights/cardio

Pre-WO Meal - This can be any meal listed below just have last bite 75-90 minutes before training.

POST-WO Meal - Next meal in line and should be eaten 30-45 minutes after your training

Meal 1 75g Carbs, 35g Protein, 15g Fats 575 Kcals

4 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

1 Serving/s Fruit Category 1-Sesamin

3 Serving/s Carbohydrate Category

1 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 2 60g Carbs, 35g Protein, 20g Fats 560 Kcals

5 Serving/s Meat Category 1-Fish Oil

4 Serving/s Fat Category 2-CLA

1 Serving/s Fruit Category

3 Serving/s Carbohydrate Category

Meal 3 55g Carbs, 35g Protein, 15g Fats 495 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

2 Serving/s Vegetable Category            

3 Serving/s Carbohydrate Category

Meal 4 55g Carbs, 35g Protein, 15g Fats 495 Kcals

5 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

2 Serving/s Vegetable Category 2-CLA

3 Serving/s Carbohydrate Category
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0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 5 45g Carbs, 35g Protein, 15g Fats 455 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

3 Serving/s Vegetable Category

2 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 42g Protein, 20g Fats 388 Kcals

6 Serving/s Meat Category 1-Fish Oil

4 Serving/s Fat Category 2-CLA

2 Serving/s Vegetable Category

0 Serving/s Carbohydrate Category

0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Total Carbohydrates 300g 20

Total Protein 217g 31

Total Fat 100g 20

Total Calories 2968g

 

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