Training + Nutrition = Mass

How do you get the best gains? By training hard and strict - of course. And when you've left the gym the REAL bodybuilding process begins, when you feed your body what it needs to reconstruct and overcompensate while you're resting at home. Make the best use of your biological clock, giving the body exactly what it needs, WHEN it needs it the most.

Enough babble. You wanted it, so here it is, once and for all - the basic eating schedule for good growth.

Meal #1:
The breakfast should always be big. You've been fasting for 8 hours or more by then, so you better do all you can to get out of the catabolic state that's chewing up your muscles for fuel. Get a good 40 grams of protein and a good part of your daily carbs right there and then. I've found oatmeal porridge and eggs to be close to the ultimate breakfast.
Suggestion:
2 large bowls of oatmeal porridge + lowfat milk
6-12 scrambled egg whites + a few yolks
1 glass of orange juice
Multivitamin/mineral capsule

Meal #2:
Snacktime. By now you're probably at work or in school, so we want something convenient to just munch on during a ten-minute break, keeping blood sugar up and muscle recovery going.
Suggestion:
1 lean protein bar
or
1 pure protein drink (for non-hardgainers)
1 banana
or
1 gainer drink (mostly carbs, for hardgainers)
1 banana

Meal #3:
Now you need a good, sturdy lunch to keep you going for the rest of the afternoon. As you're going to train right after work/school, you want to start storing a good supply of carbs for workout-energy. Now we're talking pasta, rice or potatoes.
Suggestion:
1 cup of pasta
8-12 ounces of meat of your choise
Steamed carrots & peas
or
1 cup of rice
2 skinless chicken breasts
Steamed carrots & peas

Meal #4:
Afternoon snack - and pre-workout meal. We want something light yet carb-dense. This is also a good time to take your creatine, and make sure to drink plenty the hour before workout so that you're well-hydrated before you hit the gym.
Suggestion:
1 carb/protein drink
Handful of nuts or sunflower seeds
or
1 banana
2 rye-sandwiches with lean turkey and lettuce

Meal #5:
Post-workout meal. Now you've trained, and boy, do you want to forcefeed your muscles or what? Now you have the chance to stuff your muscles with glycogen (energy for the next workout) at the same time as getting youself into an anabolic state ASAP. Some scientists even claim that if you time it well (i.e., eat within 30-60 mins after training) you'll even increase the body's natural release of growth hormone during the following night!

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