Personal Specific Eating Plan to Gain Muscle

At the beginning of this year, I wanted to gain some more muscle. I am 23 years old and weigh 177 pounds. Last year I lost a lot of weight, down to 154 pounds, after a number of epileptic seizures.

I then battled my way back up to 186 pounds, but then, again, I lost 9lbs after some more seizures.

The plan I'm currently following seems to be helping pack on some more muscle so far, helping me gain weight and bulk up.

I am now up to 182 pounds once more, and I just began the plan a couple of weeks ago.

Here is a detailed breakdown for anyone else looking to build muscle, gain weight, or bulk up, including several foods high in protein.

Bulking Muscle Diet

1. Upon waking:
   • 1 x scoop of Whey Protein
   • Approx 300g Rice Krispies or Similar Cereal
   • 1x Banana
2. Mid – Morning:
   • 1 x scoop of Casein Protein
3. Lunch:
   • 4 x Slice of wholemeal or granary bread
   • Filling of Turkey, Beef or Ham
   • 1 x Apple
4. Mid – Afternoon:
   • 1 large bowl of porridge
5. Tea:
   • A selection from: Salmon, Broccoli, Asparagus, Spinach, New Potatoes, Salad, Beef, Chicken, Turkey Pasta (but not with any fat-containing sauces.)
6. Night time:
   • 1 x Scoop of Casein Protein

On days when I train, in addition to this, I take approximately 17g of whey protein pre workout and around 40g post workout, as soon after the workout as possible.

Protein supplements like whey protein are ideal post workout, when the muscles are craving nutrition. Whey is easily digestible and becomes readily available.

It is important when consuming a high protein diet to drink plenty of water and also ensure you are taking in adequate carbohydrates too.

An adult training requires between 0.8 – 1.0g of protein per pound of body weight in order to gain muscle mass.

Supplements are vital in accompanying training, in particular to try and fit your extra calorie intake around a busy working life.

With protein available in liquid vials and whey protein shakers to mix your protein without the need for a blender, it means that taking supplements is now much quicker, easier and less messy.

Anyone else have to battle back from health issues to regain lost weight?

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