This diet was supplied by an NFL player as a starter and should be used as so. If you would like a better idea on how to create your own please refer to

What do I eat for NFL / Rugby size and strength?

(in our blog section)

This diet is for someone who is just starting to take their game seriously and needs to pack on the pounds. It eases you into a 3 meal day, plus 2 pre and post workout meals or supplements.

Things to remember:

• Eat 3 meals per day + 2 pre, post workout meals, supplements.
• Add calories in at everychance between every meal through nuts. seeds, drinks.
• Carbohydrates in your diet: Cereal, rice, pasta fruit, vegetables (FUEL)
• Increase your protein intake and carbs for every meal once you start gaining strength and training harder.
• Fats are essential so don't avoid them, but keep them to a minimum to start with.

Weight gain diet plan:

*Eat something 30 min - 1hr before your workout and 20 minutes after every workout! Look through our pre and post workout meals or grab a shake.

BREAKFAST

Orange juice: large glass (12 ounces)

Cereal: A large bowl of porridge with granola added, skim milk

And a bagel or 2 slices of wheat toast with 1 TBSP peanut butter on each piece

OR

2 pieces of fruit

A glass of juice ( 12 ounces)

A breakfast sandwich of an English muffin

Scrambled eggs (2)

2 pieces of ham

2 slices of cheese

OR

A smoothie made with

1 scoop of protein powder

8 oz yogurt

12 oz skim milk

1 cup of frozen fruit

AND

A bagel with peanut butter