P.E.P. for Maximum Muscular Gains

This week features an example of the type of P.E.P. I might create for an athlete looking to pack on a few extra pounds of quality muscle. Remember the amounts etc must be customized to the individual. Meal #5 (post workout meal) is only consumed on training days. On non-training days, increase the amounts of the other five meals by a small amount to make up for the dip in calories.

P.E.P. Guidelines:

Meal # 1 (Breakfast, 15 – 20 minutes after waking up)

Fresh raw apple or pear (with skin)
Fresh Banana
Raisins or other dried fruit (without sulfur)
Whole eggs, any style except fried or raw
Turkey or chicken breast
Round steak or extra lean ground beef, baked or broiled
Fruit Juice (fresh not frozen or from concentrate)
Supplements (fish-oil, creatine, Multi-vitamin)

Meal #2

Fresh Raw Pineapple
Dried apple or apricot (no sulfur)
Whole eggs, any style except fried or raw
Any low fat fish, baked or broiled
Fruit Juice with protein powder mixed in
Supplements(if needed)

Meal #3 (Lunch 1.5 hours after meal #2)

Small green salad; olive oil and apple cider vinegar dressing
Banana or other easily digested fruit
Turkey or chicken breast
Any lean red meat baked or broiled
Mineral Water (filtered or clean source bottled water)
Supplements (if needed)

Meal #4 (3.5 hours after meal #3; a pre-workout meal)

Banana or other easily digested fruit
Raisins or other dried fruit (without sulfur)
Small amount of easily digested protein; poultry or fish (whey protein would be acceptable )
Pre-workout stimulants (if desired)

Meal #5 (Post workout meal, complex carbohydrate meal)

Portion of green vegetable
Vegetable or vegetable beef soup (home made is best)
Baked potato, sweet potato or yam is best (whole-grain based pasta is allowed)
Brown rice or corn
Sprouted flourless bread
Vegetable juice (not canned)
Supplements (creatine, fish-oil, glutamine BCAA’s)

Meal #6 (1-2 hours before bed)

Whole eggs, any style except fried or raw
Small amount of cottage cheese or  plain yogurt
Fresh raw apple or pear (with skin)
Round steak or extra lean ground beef, baked or broiled
Fruit juice (not canned)
supplements (if needed)

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