If you want to grow like you’ve never grown before, then you are going to need to train, eat and rest like you have never done before. You know what you have been doing, and it has gotten you to the point where you are today. In order to break out of this plateau, and bring yourself to a new level, you will be required to lift heavier and longer than you normally train. Sleep is essential – you’ll need to force yourself to lie in bed for 8 hours each night, even if you cannot sleep, in addition to an hour rest/nap each day. You grow while you rest, not while you train!

Finally, you are going to need to eat. This isn’t your standard diet, where you’ll chomp down a few servings of protein and carbohydrates every 3 to 4 hours. This is a highly regimented bodybuilding diet which will force you to consume the proper levels of carbs and proteins every 2 to 2.5 hours, like clockwork. Missing a meal is not an option if you wish to force your body to break free from its current form. Let’s check out the 7 to 8 meals that you’ll be consuming daily.

Pre-Breakfast
Initially upon waking in the morning, consume two scoops of whey protein mixed with two cups of cold water. Only then may you shower, shave, and prepare for your day.

Breakfast
Now that you’re ready to face the day, swing through your favorite fast food restaurant and enjoy a double helping of eggs and a single hash brown. Again, this will take minimal time, cost minimal money, and will give you the protein and carbs you need to start facing the day.

Snack
Hello, protein. Two scoops of whey with cold water are your friend again.

Lunch
Two servings of meat stacked upon two servings of carbohydrates should round out your lunch. You know the best sources – beans, pasta, rice for carbs and chicken, beef, fish or turkey for protein.

Snack
It’s that time again – two scoops of your favorite whey protein with two cups of ice cold water. Enjoy!

Dinner
Dinner will match lunch, with an extra serving of protein if you have room for it on your plate and in your stomach!

Snack
Your late night meal should consist of a handful of cold meat. This can be some turkey or other cold cut which will help you sleep. The idea at this point is to enjoy some slightly fat, slow digesting protein source over the night while you sleep, without adding carbs to the mix.

Additionally, you will also want to include a quick whey protein shake immediately following your workout. You will calculate that on training days, this will equate to an 8th mini-meal of the day. However, given the fact that it will be low calorie (two scoops of whey) immediately following your workout before your post-lifting shower, you will have plenty of time to digest the meal before your next meal, 45 to 60 minutes later.

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