Train, Eat, Grow Diet

1) Use a multivitamin and -mineral supplement along with extra vitamin C, E and beta-carotene.

2) Eat 20 to 40 grams of protein and some carbohydrates every two to three hours, and don't neglect real food, which is where you get important phytonutrients for good health.

3) Use a protein powder or meal replacement at some of your feedings. Use ones with whey and micellar casein.

4) Use supplements such as titrated creatine, ribose and /or phosphatidylserine, if you can afford them.

5) Don't forget to eat, or you risk losing hard-earned muscle. Remember, your body perceives hunger as stress, and that will trigger cortisol production, which can cause your body to cannibalize muscle tissue.

6) Follow the Train, Eat, Grow Diet on the next page for an optimal anabolic response. (The diet is similar to the one that appears in 10-Week Size Surge, with minor adjustments.) If you begin to add bodyfat on the diet, reduce portions rather than eliminating foods or meals. Everyone's calorie needs are different, so use the listed diet as a template, and adjust it to fit your individual metabolic requirements. The diet as it's listed provides about 3,000 calories, with 30 percent protein, 25 percent fat and 45 percent carbs.

7) If you can't afford supplements, not even a meal replacement powder, you can use the Power Shake recipe from 10-Week Size Surge as a substitute. Here is the recipe:

Power Shake
8 ounces lowfat blueberry or vanilla yogurt
1 medium banana
1 cup milk (2 percent fat)
ice cubes for texture (optional)
water to thin (if necessary)

That drink gives you 488 calories, 80 grams of carbohydrates, 24 grams of protein and 8 grams of fat.

Train, Eat, Grow Diet

Meal 1
Milk (2% butterfat), 8 oz.
Oatmeal, 8 oz.
Egg whites, 2 (stirred into oatmeal)
Dates or raisins, 1/4 cup (about 5 whole dates)
Supplements: vitamin-and-mineral tablet

Meal 2
Whey-casein meal replacement, such as Muscle-Link's Muscle Meals

Meal 3
Roasted chicken, 6 oz.
Broccoli or other green vegetable, 6 oz.
Brown rice, 1 cup
Sherbet, 2 scoops, or fruit cocktail, 1 cup

Meal 4
Cottage cheese, 6 oz.
Pears (canned in own juice), 4 halves

Meal 5
Peanut butter and jelly sandwich on whole-wheat bread
Milk (2% butterfat), 8 oz.

30 minutes before training
Optional specialty supplements: Muscle-Link's CreaSol (titrated creatine) and Ribose Size

Meal 6 (right after training)
Whey protein in fruit juice or Muscle-Link's Recover-X Optional specialty supplements: P.S. (Muscle-Link's Cort-Bloc, a cortisol-control compound)

Meal 7
Tuna sandwich on whole-wheat bread (tuna packed in water)
Apple
Peanuts (handful)

Before bed
Supplements: antioxidants (C, 500 milligrams; E, 500 international units; and beta-carotene, 20,000 international units). Optional specialty supplements: P.S. (Cort-Bloc)

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