The 5 in 5 Gain Plan

Pack on 5 pounds of lean muscle in just 5 weeks. You in?


The diet detailed on the following pages is a mix of whole foods, including lean cuts of beef, skinless chicken and turkey breast, certain types of fish, some legumes, eggs and low- fat dairy. When following a strict meal plan such as this, variety helps you avoid ruts that lead to urges to cheat, and may help you dodge development plateaus caused by your body’s incredible ability to adapt.

Supplemental protein sources such as protein powders and weight-gain powders are included for the sake of convenience throughout the day and as a must around workout time. Typically, protein powders are high in protein and low in carbs, fats and calories; meal replacement powders strike a balance of carbs and protein.

Protein provides the building blocks for your body, and carbs give you the energy required to build new muscle and to work out while keeping all your systems humming. Lacking the proper kind and amount of carbs in your nutritional plan can result in disaster — your body will tire quickly and will strip your muscle tissue for energy. In this diet, we keep it simple, recommending basic foods such as rice, whole-wheat bread and fiber-rich vegetables, as well as fast-digesting carbs such as white breads and sports drinks after workouts.

Once you reach the five-week mark and marvel at your progress, remember that the base diet can be used year-round. Consider your ultimate goal (losing more fat or gaining more muscle), and then simply alter the food amounts — a little less, coupled with more cardio during training, to cut up, or a little more, coupled with hard-and-heavy weight training, for more muscle.

Now that you’re headed in the right direction, building a more muscular, leaner you is just a few weeks away.

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