Meals To Gain Mass

Meal 1 - 7:00am
1 packet of a meal replacement with 16 ounces of skim milk
1 serving of whole grain cereal
1 cup of non/low-fat yogurt
1 piece of fruit

Meal 2 - 9:00am
1 serving of whey protein mixed in 10 ounces of water
1 large apple

Meal 3 -12:00pm
2 grilled chicken breasts
1 serving of brown rice
1 cup of low-fat yogurt
1 serving of whey protein

Meal 4 - 3:00pm
1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine
1 large banana
Pre-Workout
1 workout bar of your choice (preferably some carbs and 20+ grams of protein)

Meal 5 - 6:00pm (Post-workout)
1 serving of whey protein combined with 1 5gram serving of Creatine mixed in kool-aid. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells).

Meal 6 -7:00pm
8 to 10 ounces of a lean round or flank steak
1 serving of rice
1 medium baked potato
1 large green salad

Meal 7 - 10:00pm
1 packet of a meal replacement with 16 ounces of skim milk
1 large banana
3 to 5 grams of L-Glutamine