Pace and Power

Take a look at the following info to understand how you need to train to gain muscle:

Frequently asked questions about gaining size and how can I get big?

Breakfast:

· 1 large bowl Jungle Oats or Muesli or Pronuto or Mielie Meal or Oat Bran made with full cream milk.

· 2-4 Eggs – or 6 egg whites with one yolk if you prefer - Boiled or Omelette

· 2 slices of toast with peanut butter

Midmorning:

· 2 scoops EnduraShake with full cream milk

AND:

· 3 fruits or a large yoghurt or large bowl of brown rice or a large potato or 2 Sandwiches

Lunch:

Cook double quantity of food for supper the night before, and pack half of it into lunchbox for the next day

· 1 large portion of chicken, or lean red meat, or fish

· 2 large potatoes, or large portion of white or brown rice

· Veggies or salad - as many different colours as possible

· Generous helping of olive oil - pour over rice/potato and veggies

Mid-Afternoon:

· 2 scoops EnduraShake with full cream milk

AND:

· 2 fruits and a large full cream yoghurt or a bowl of rice or one large potato or 2 wholewheat sandwiches

Supper:

· 2 Portions Chicken, Lean Red Meat, or Fish

· 2 Large portions – potato and rice

· Vegetables or Salad

· Olive oil

Late Night Snack: (Optional - if hungry!)

· One scoop EnduraShake with full cream milk

· OR large bowl of cereal or muesli

· OR 2 slices of toast with peanut butter

· OR one large yoghurt

General Comments:

· Make sure that you are taking in protein, carbohydrate and good quality fats every 2 to 3 hours. Include veggies in at least 2 of your meals

· Get 8 hours sleep per night minimum.

· Restrict alcohol

· Try not to skip meals. Always eat on time or have your EnduraShake.