Hard Gainer Power Nutrition

[Darrell Greenwood]

Here is the nutritional routine I have been following in my successful preparation for 32 kg chin ups, 325 pound ground based Dead Lifts, 40 kg Kettle bell snatches, 200 pound front squats, 80 pound 1 Arm SB Presses and 20 pound Airborne lunges. These are all done within 1 hour on the same day!

I am a hard gainer so this plan is suited towards my energy needs and metabolic requirements. With my current program I weight train Wednesdays, Saturdays are core + conditioning. I also do martial arts Tuesdays, Thursdays and some Fridays.

430 AM - 2 Glasses of water, (1) B-12 Capsule, Mineral Salts

510 AM - 1-2 cups strong black organic coffee (freshly ground)

6 AM - Chocolate whey isolate shake - 2 scoops whey isolate, 2 bananas, 2 tablespoons mixed oils, 5 grams L-Glutamine, 5 grams Vitamin C powder, 2 Tablespoons organic peanut Butter, Multi Vitamin

8 AM - 6-8 scrambled egg whites with chopped veggies, grilled hash browns and 2 pieces of Sourdough toast. 1 cup of green tea.

930 AM - Massive bowl of Steel cut oatmeal, 1 cup of blueberries, pumpkin seeds, flax seeds, 1-2 tablespoons unpasteurized honey.

1130 AM - 3 freshly squeezed organic grapefruits, 1 scoop plain whey isolate, 1 teaspoon cod liver oil, 5 grams vitamin C powder, 3/4 scoop arginine powder, 1 teaspoon D-Ribose Powder, 1 cup frozen blueberries, Multi Vitamin, antioxidants

100 PM - 1 freshly ground double espresso, black (home made)

130 PM - Workout or stretch out

240 PM - 1 liter freshly squeezed organic carrot, beet, celery, ginger. dandelion, spinach, 2 bananas. 2 scoops whey isolate, 5 grams vitamin C powder, 10 grams of L-Glutamine, 5 grams creatine powder, 1 teaspoon D-Ribose powder, Multi Vitamin, antioxidants

4 PM - Large organic mixed salad with grilled free range turkey breast, feta, brown rice, seeds and home made freshly prepared salad dressing. Medium bowl of home made organic popcorn with ghee.

6 PM - Wild salmon pasta, stir fry or wraps. Lots of carbs, lots of protein.

830 PM - Steamed organic veggies with ghee, protein shake - 2 cups frozen berries, 1-2 scoops whey isolate, 5 grams L- Glutamine. Herbal tea, 1200 mg calcium complex, 3 mg melatonin

Lots of food.... This plan allows me to stabilize my body weight of 172 pounds with 9.5 % body fat....

- Darrell