1 Gatorade or similar (for once, sugar is GOOD!)
Rice/Potatoes/Pasta-dish + meat of your choise
1-2 fruits of your choise
Meal #6:
Last meal of the day. Now you're going to bed, so you want to avoid carbs (could make you fat). Protein, on the other hand, will be just what your body need to rebuild itself while you're soundly asleep. Aim for low-calorie, low-carb and high-protein. That spells "pure whey-protein drink." And you can have it right before going to bed.
Suggestion:
1 pure protein drink
...There you have it, plain and simple. 6 meals throughout the day. No magic, no bull - just good nutrition. If you want to gain weight, you just make sure to get big serving sizes, and when you want to cut up you decrease it slightly. Look at the packages and make notes in your daily log of the total calories. This will help you to adjust your diet properly when you hit a plateau. Unless you're dieting to lose fat, it's OK to have that bag of nachos or something once a week. Just make sure you get good food the rest of the time, and you'll be right on target while keeping morale up. And remember: Don't go overboard with the protein drinks. Food is the foundation, so only resort to supplements when you don't have time to cook. Exception: Last drink before going to bed.
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