Eat for Size

A one-day model of how to eat for guys who have trouble gaining muscle mass

BREAKFAST

Option 1
4 whole-grain frozen waffles topped with 1 tbsp pure maple syrup
½ cup cottage cheese with 1 cup strawberries or blueberries
1 cup green tea

450 calories. 25g protein, 75g carbs, 6g fat

Option 2
Breakfast sandwich (2 slices cooked Canadian bacon, 2 eggs cooked over-easy, served on one large, toasted English muffin)
1 orange

500 calories, 35g protein, 65g carbs, 12g fat

Morning Snack
1 cup nonfat plain yogurt mixed with 1 cup cottage cheese and 1 tbsp flaxseed
1 cup black seedless grapes
1 banana

475 calories, 43g protein, 45g carbs, 14g fat

LUNCH

Option 1
4 oz grilled chicken
1 sweet potato
1 cup steamed broccoli
1 cup skim milk

500 calories, 40g protein, 57g carbs, 4g fat

Option 2
Triple-decker sandwich (3 slices bread, 2 tbsp peanut butter, 1 banana—spread PB on bread, top with banana, layer into sandwich)
1 cup skim milk

445 calories, 25 g protein, 71g carbs, 16g fat

Afternoon Snack
Favorite protein shake made with 1 cup frozen fruit, skim milk, and 1 tbsp flaxseed oil—blend to desired consistency

400 calories, 40g protein, 40g carbs, 14g fat

DINNER

Option 1
Large tossed spinach salad with a variety of vegetables and 2 cups red grapes, 2 cans of tuna fish (water packed)—top with 1tbsp sesame oil, soy sauce to taste, and grated ginger

400 calories, 45g protein, 50g carbs, 14g fat

Option 2
Omelet (made with 3 eggs, mixed veggies, 3 oz chopped turkey bacon and 2 tbsp low-fat cheese)
2 large oranges
1 cup green tea

520 calories, 35g protein, 50g carbs, 20g fat

Midnight Snack
Oatmeal pudding (in a blender, mix ½ cup oats, ½ cup cottage cheese, a handful of walnuts, and 1 scoop protein powder—add water until mixture is thick like pudding)

400 calories, 40g protein, 40g carbs, 6g fat

Trap Gains

Use the unique-looking trap bar to save your back and build massive muscle

A trap bar is a barbell shaped like a rectangle (or sometimes a diamond). To use it, step inside the shape, then grip the bar with hands at your sides (not in front of you as with a standard barbell). On the deadlift, it allows your torso to remain more upright, which lessens the risk that your lower back will lose its arch—a common precursor to injuries.

THE BENEFITS:
True to its name, the bar brings more of your trapezes muscles into action, helping you build a bigger “yoke.” If you can’t squat due to injury, using the trap bar for deadlifts may also keep your thighs growing. While the classic deadlift targets mainly your glutes and hamstrings, the trap bar shifts your position to emphasize the quads. Some lifters feel using the trap bar also boosts the amount they can squat.

TIP:
Be sure to grab the center of the handles. If you don’t balance the bar evenly in your hands, you won’t be able to lift heavy.