About 'lean body protein shake'|Protein that Body!
So you are the skinniest kid in school and you cannot pack on weight to save your life. Your metabolism is high and nothing seems to work. You tried weight gainers, protein shakes, and even junk food to get some size but you can't seem to make that scale move. Don't panic you are not the only one this happens to, it is actually common scenario. This goal can be accomplished by structuring your diet and increasing your resistive weight training. The biggest part of this journey will be your diet; a simple solution would be to add 500 calories to your everyday caloric intake. The extra calories that you add will support a healthy weight gain of 1.5 to 2 lb a week. In addition, ensure that the food has high nutritional value. For example replace fried foods with grilled steamed or baked. Along with your extra caloric intake you want to begin a sound weight training program. Train with moderate to heavy weight with repetitions of 8-12 and 50 second recovery periods between sets to build muscle. A sample meal plan and workout video is listed below. Tony Thomas Weight Gain Program BREAKFAST Food Groups 1 to 2 breads or starches, such as 3/4 cup (6 ounces) corn flakes and 1 slice toast 1 fruit, such as 1 small (5-inch) banana or 1 orange 1 dairy, such as 1 cup skim or 1 cup 1 percent milk 1 fat, such as 1 tsp. Margarine 6egg whites LUNCH Food Groups 7ounces meat or protein, such as 8 ounces sliced turkey breast 2 breads or starches, such as 2 slices bread 1 vegetable, such as 1 lettuce leaf and 2 tomato slices 1 fat, such as 1 tsp. regular mayonnaise or 2 tsp. low-fat mayonnaise Protein Shake (Add Milk to enhance weight gain) AFTERNOON SNACK Food Groups 1 dairy, such as 1 cup (8 ounces) skim or 1 cup 1 percent milk 1 vegetable, such as 1 cup of broccoli snacks 1 fat, such as 2 Tbs. fat-free salad dressing DINNER Food Groups 8 ounces meat or protein, such as 8 ounces of lean beef, turkey, fish, sirloin steak 2 starches, such as one 3-inch baked potato and 1 medium (2-1/2 inch) dinner roll 1 fat, such as 1 tsp. margarine 2 vegetables, such as 1 cup of cooked mixed vegetables 1 fruit, such as 1-1/4 cups fresh strawberries Protein Shake EVENING SNACK Food Groups 1 bread, such as three 2-1/2 inch salt free crackers 1 meat or meat substitute, such as 1/4 cup of tuna fish without mayo Carbohydrates Utilized as fuel in the body better: Brown Rice Oatmeal Whole grain Bread Whole grain Pasta Fruits Vegetables Wholegrain and High Fiber Cereals Potatoes Beans Lentils Protein: Lean Proteins that aid in muscle recovery and have little fat. Chicken Breasts Egg Whites Fish Lean cuts of Steak Skim or 1% Milk Turkey Fat Free or 1% Cottage Cheese Veal Protein powder Soy Protein: Not as beneficial as the animal proteins Resistance Weight Program Video |
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