Sample Bodybuilding Diet For Males With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning)
1-1/2 cups of dry oats mixed with water
1 banana
10 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (Between 9-9:30am as you change classes)

Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)
Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)
1-1/2 cup of brown rice, or medium sized baked potato, or sweet potato
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)
Lean Body Mass 60 (2 scoops) mixed with 16 ounces of skim milk and 1 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day.  Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Bodybuilding Diet For Females With A Fast Metabolism (Hardgainer)

Meal 1 (First thing in the morning)
1 cups of dry oats mixed with water
1 banana
5 egg whites
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (10 AM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 4 (3 PM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Meal 5 (6:00 PM)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Supplements: Vitamin C (1000 mg)

Meal 6 (9:00 PM)
Lean Body Mass 60 (1 scoops) mixed with 8 ounces of skim milk and 1/2 Tablespoon of Flax Oil
1 Piece of Fruit (Optional)

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day.  Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Author Bio

Hugo Rivera, CFT, SPN, BSCE and About.com Bodybuilding Guide is a lifetime natural bodybuilder, multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory but also applies it on a daily basis as evidenced by the fact that he is always in shape and by his awards and high placings at numerous national level bodybuilding competitions.  He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. 

Hugo is also author of the very popular "Body Re-Engineering" e-book which teaches how to gain lean mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.  This system can be used not only by the recreational or competitive bodybuilder but also by those who are simply looking to lose weight and get fit. 

For more information on Hugo's Muscle Building / Fat Loss Program please click on the link below:

www.LoseFatandGainMuscle.com