Although we are physicians and nurses who work with a lot of diabetics / pre-diabetics to get them off their meds, we are actually “meat heads” at heart. In fact, we owe much of our athletic accomplishments to the muscle we built at a young age. With that being said, we help a lot of folks gain muscle with very simple recommendations. I do a stepwise progression and I would like to share them here. For those looking for more individualization I recommend getting a good coach as you need to take into account your entire diet. These tips will increase your protein and calories, which is what I find the most lacking in those looking to gain muscle (this might sound obvious).
Diet
1. Add 2-3 Protein Shakes per day – If you are eating the normal 3 meals per day, literally add a serving (or two) of whey/casein/milk protein to two or three of the meals instead of whatever you are used to drinking. We obviously recommend our brand (Leaner Living MRP / Lean Latte ) but you can use just about any brand that is reputable as long as you can tolerate the taste. If you don’t gain a pound on the scale within 2 weeks, proceed to step 2.
2. Add 2-3 bananas/apples with two tablespoons of peanut or almond butter per day – Just like the above recommendation, use this with each meal you are currently eating. I recommend using them for dessert as it can be pretty filling. Use your preference of fruit and nut butter.