Bulking Meal Plan for Skinny Guys (FULL DAY OF EATING!)
The small skinny man’s nutrition plan
One more mouthful
Last week, I participated in several stare out competitions with porridge. A few bouts with scrambled eggs. And a marathon retina-searing session with broccoli.
They all put up a good fight, but it's the porridge twinkling with blueberries and cinnamon at 7.30am that's my fiercest adversary. No matter how long I glare at it, the stuff refuses to disappear down my gullet. Don't get me wrong: it's tasty. But there's 60 gloopy grams of it, mingling with a smattering of whey protein, and getting the lot in my stomach at such an early hour can be as tough as squeezing out the last rep of an excruciating set.
The rewards, however, are great. After just a week following the meal plan my trainer Olly Foster devised for me, I feel and I'm afraid there's no other word for it detoxified. I'm fresher in the morning. I sleep better at night. I'm energised when I visit the gym (details of my training plan coming soon). And best of all, the jaded, foggy feeling that used to accompany the end of working days has been vanquished.
It's remembering these benefits that keeps me staring at the bowl rather than flinging it in the bin.
The daily meal plan
7.30am60g oats with 25g whey protein powder, a handful of blueberries and a sprinkle of cinnamon
10amThree scrambled eggs with 150g of green veg
Mug of green tea
1pm90g of chicken or turkey, a large mixed green salad and 100g of sweet potato. Feel free to occasionally mix it up with some lean beef, as I did at the weekend (pictured)
3.30pm2 wholegrain rice cakes with peanut butter
Mug of green tea
6pmTwo slices of wholewheat bread with tuna
8pm100g of fish with 150g of broccoli and other green veg
One hour before bedProtein shake mixed with flaxseeds and Super Greens (get them from Whole Foods)
How to stick to it
MHEditorial Assistant Mark Peacock has been following a similar muscle-building diet
for over a year. Here's his top tips helping to keep me on the straight and (hopefully
no longer quite as) narrow.
1.Cook 2-3 days worth of chicken in one go on a George Foreman grill. It's quicker, gets rid of the fat, and keeps the meat moist. I sprinkle mine with mixed herbs to give the chicken a bit more flavour.
2.Whip up your eggs in a bowl and sling them in a microwave for three minutes to save scrambling time. Add a dash of milk to stop them drying out too much.
3.Marks and Spencer's sell large bags of cooked lemon and herb salmon filets with meal sized portions ready cut. Wait until they're on offer then buy in bulk and throw them in the freezer. Marks are also your best bet for sweet potato: a tenner's worth lasts me a week.
4.Broccoli is delicious. This is your mantra. Repeat until you believe it.
5.Quickasteam bags will steam potatoes and veg in the microwave in less than half the time of any other method. Use the large bags and cook two meals at once for even quicker prep.
6.Make a huge batch of roasted veg on a Sunday. Divide into daily portions. And freeze.
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