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Basic Tips for a friend...

RONJON

Active member
Kilo Klub Member
Registered
Joined
Mar 30, 2008
Messages
2,686
Gotta a friend who is about 125lbs..is a hard-gainer..high metabolism really doesn't know much about bodybuilding and dieting. I wanna just throw a basic diet and workout plan his way..some really basic simple stuff that he could handle.

Can someone send me a link? Thanks

RJ
 
tell him to get as close as possible to this diet every day.


Breakfast:
1 cup apple juice
1 cup cream of wheat
1 cup milk
1 egg
1 English muffin
2 tsp strawberry jelly

Snack:
1 peanut butter sandwich
1 apple
1/3 cup raisins

Lunch:
2 cups mashed potatoes
4 oz roast beef
1 cup mixed vegetables
2 rolls
½ cup fruit cocktail
1 cup milk
Tossed salad with dressing

Snack:
2 oz of cheese
8 crackers
1 cup yogurt

Dinner:
4 oz turkey breast
1 large baked potato
2 slices whole wheat bread
2 tsp butter
1 cup peas
1 apple
1 cup milk
1 cup ice cream

thats around 5000 cals.:D
 
hahahaha yea he's a hard-gainer for sure!

..Actually he is a relative of my girl's and told her he really needs help and she asked me to do it.

..i dont get to talk to him so just needed some good info to send him.

RJ
 
**broken link removed**

great link for a hard gainer to check out......
 
thanks guys ill send him the info..i appreciate the help guys. Been really busy the last few days and havent been able to help him out. He will really appreciate this

RJ
 

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