The gainers meal schedule.

We already know you have to eat a ton, so how many meals do you have to eat? Well, it's all on a person by person basis. I'll show you how it went for me.

I would usually eat about 6 meals. This may not be achievable by a person with a busy schedule so you can split the 6 into a larger 3, 4 or 5.

Meal one (breakfast): 5 eggs, 1 cup of oats, and a protein shake (1 cup 2% milk, 1 scoop of protein powder)
Meal two: Tuna sandwich.
Meal three (lunch): 8oz chicken breast (boneless skinless), 1 cup of rice (cooked), green veggie.
Meal four (post workout): 2nd tuna sandwich. 'Weight gainer shake' (1/2 cup dry oats, 2 cups 2% milk, 2 tbsp peanut butter, 1 banana blended together)
Meal five (dinner): 16 oz chicken breast (boneless skinless), 1 cup of rice, green veggie.
Meal six (before bed): Peanut butter sandwich (4 tbsp of peanut butter), glass of milk.

This would total to around: 5000-6000 calories and a 40/40/20 ratio of Protein:Carbs:Fat (The ratio we want)

This is just an example of what I ate. You can play with the diet by switching lean beef for chicken, beans for rice, etc. You can find different ways to prepare the foods or combine things to keep things interesting and new. Search for different recipes if you'd like. Next, we will go over supplementation!