Fast Gain Diet

Breakfast:

Do not consume more than 2-3 eggs if over 40 for cholesterol reasons

1 cup of cooked oatmeal

1 glass fruit juice

1 small glass water

1 cup of coffee

 

Snack:

1 protein shake

1 pint of water

 

Lunch:

1 can of tuna fish

2 slices of wheat bread

Mixed salad

1 pint of water

 

Snack:

1 protein shake

1 pint of water

 

Dinner:

1 meat steak (fish, chicken, beef, pork) or 1-2 if over 80 kg’s

½ cup to a whole one depending on size of brown rice (1/4 of cup if under 70kgs)

 

1 serving of high protein beans or mixed vegetables

1 glass of water

 

Snack:

1 protein shake

1 pint of water

 

 Protein shakes:

300ml of skimmed milk

5g of whey protein

Some mixed fruit depending on tastes

 

Females and males over the age of 40 or people training less than 4 times a week only consume 1-2 protein shakes per day.

 

I also recommend that you take a multi vitamin and supplements in iron and magnesium as it helps muscles function better and therefore grow quicker.

 

 

Tips:

 

1) Protein: minimal of 1 gram of protein per pound of bodyweight. Some may do better at up to 2g/lb! (Experimentation & cycling your protein intake may be necessary)

2) Dietary Fat: 25-30% of daily calories as dietary fat (with emphasis on Essential Fatty Acids (EFA) and unsaturated fats).

3) Carbohydrates: Eliminate/Limit refined carbohydrates including most starches (except in special needs). Also eliminate/limit "empty calories" such as salad dressings, sauces, gravies (these hidden calories can pack on unwanted pounds of hideous fat!)

4) Vegetables: Emphasize fibrous vegetables and include them in two meals each  day.

5) Water: Pure water consumption each day. Target 1 ounce for each kilogram of bodyweight. Work up to it by carrying a bottle of water with you, everywhere!

6) Fibre: Fibre intake of 30 grams, minimum. 

8) Meal Frequency: Eat 5-8 smaller meals each day. Each time you eat there is a "thermic effect" to the body's metabolic rate. 5-8 of these daily "stoking of the fire" are better than 2-3.

9) Alcohol: Alcohol is one of the greatest body fat promoters and testosterone suppressants.

10) Stimulants: Use stimulants such as caffeine, ephedrine, etc. only in specific conditions when a pick-up is needed (i.e. prior to training). Avoid dependence upon these type agents by cycling their use (if you do choose to use them at all).

Frank's Program - Trainer

THIS ROUTINE IS INTENDED FOR THE NATURAL TRAINER ONLY

DAY 1 PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
 

DAY 2  LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging body part
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

 

 

DAY 3 PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

You do 5 sets of 5 reps, with the same weights.

 

Going up in 2 or 5 pound increments each week is great. You won't be able to add more weight each week, but that needs to be your mentality. Don't think about anything else but adding more weight.

 

Do moderate cardio 3 times per week for 25-30 minutes. You can ride a bike, speed walk on a tread mill, whatever. The only thing I wouldn't do is run.

 

I would do 5 minutes of warm up cardio at a moderate pace. Break a slight sweat and get your heart rate up a little.

Then, stretch for about 10 minutes. Stretch your legs, groin, back, and upper body. Even if it's PUSH day, stretch your lower back and legs as you'll use them both with overhead presses.

Now, you're ready to hit the weights. For each exercise do one warm up set with 50% of your work set weight for 5 reps and a second warm up set with 75% of your work set weight for 5 reps. Next, do your five work sets. Two warm up sets at 50% work weight aren't enough. You need the warm up set at 75%.

  It is a total misconception that warm up sets should be in the 12-15 rep range. Warm up sets that light don't do anything other than burn up energy and don't help you with injury prevention.