4 Easy to Make High Protein Snacks – Including My 5 Minute High Protein Ice-Cream

Alain Gonzalez April 17th, 2014 No Comments

Do you ever find it difficult to meet your protein needs for the day?

Honestly, I have the same problem sometimes. Eating 6oz of chicken with each meal can get a little boring. So lately I have been experimenting a little more in the kitchen after being inspired by Dave Ruel’s Anabolic Cookbook.

Although he has over 100 muscle building meal recipes in the book, I am particularly a fan of the high protein snacks. Mainly because they require absolutely no cooking ability and can be prepared in minutes.

4 High Protein Snack Recipes for You

Today I wanted to do something special for you, with Dave’s permission I want to share my 2 favorite high protein snack recipes as well as 2 of my own.

High Protein Snack #1 – High Protein Pancakes


Makes 1 Serving (6 pancakes)


  • 1/4 cup oatmeal
  • 6 egg whites
  • 1 tbsp ground flax
  • 1/2 tbsp cinnamon
  • 1/4 teaspoon of Baking Soda
  • 1 teaspoon of Splenda


  1. First heat a frying pan until hot and then reduce to medium temperature.
  2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
  3. Make about 6 pancakes.

Nutritional Facts
(Per Serving)
Calories: 259
Protein: 30g
Carbohydrates: 26g
Fat: 4g

The Only 3 Supplements Worth Your Money – Including One That I Never Go A Day Without

Alain Gonzalez April 13th, 2014 No Comments

The first and most important thing I want to say in this article is this. None of the supplements I am going to mention below are necessary in order to achieve your muscle building goals. When I transformed by body for the first time by packing on 27 lbs of lean mass, I did not even know what these supplements were.

Who should consider these supplements?
The only people who should consider these supplements are intermediate or advanced trainees (anyone training 2+ years consistently) who need that extra bit of an edge. There may be some exceptions for a beginner to consume some of these supplements and I’ll mention those reasons when discussing the supplement.

Supplement #1 – Creatine Monohydrate

Creatine is a naturally occurring amino acid in the body and it’s also found in meat and fish. However, most people will not get nearly enough creatine through their diet in order to fully saturate the muscle cells.

Creatine is the most tested, studied, and proven supplements on the market, period.

Creatine supplements (such as creatine monohydrate) are aids used to increase athletic performance during exercise. Supplementing with creatine increases the stores of ATP in the muscles. Creatine also saturates the muscles with water allowing better hydration which helps with recovery.

Some trainees will react differently to supplementing with creatine depending on their body’s natural levels. People who already have high levels of creatine will most likely not see a difference from supplementing with is, these people are known as non-responders.

What You MUST Know About Creatine Monohydrate

How Much Should Creatine Monohydrate Cost Me? $10-15 is the standard pricing for a 1-2 month supply (sometimes more) of plain creatine monohydrate.

Skinny Guy Muscle Building Meal Plan Example – Eating to Grow for Hardgainers

Alain Gonzalez April 11th, 2014 No Comments

Skinny Guy Meal Plan Example

When it comes to building solid slabs of rock hard muscle, it cannot be done without proper nutrition. In my opinion, the biggest reason trainees fail in their nutrition is because they try to over complicate things and end up spinning their wheels about what to eat and when to eat it. Fact is, if we can provide our body the appropriate nutrients in the proper ratio, we’ll grow. It’s not about pounding down protein shakes, it’s not about eating “clean”, it’s not about 3 meals a day or 6 meals a day, it’s not about supplements, it’s about net energy balance and reaching this surplus using the right macronutrient ratios.


In today’s post I want to share a skinny guy meal plan example that lays out a very simple, inexpensive, and effective approach to dieting for building muscle that anyone can use.

A week or two back I emailed you all my Bony to Brawny calculator and it should have given you the exact calories in the right macronutrient ratio according to your bodyweight. The numbers that the Bony to Brawny calculator provided you are a great place to start and should be your aim. However, you’ll probably notice that this meal plan example may be different from the numbers you need…and that’s fine. Remember, this is simply an example to give you a better idea of how to lay out your diet in order to build muscle without getting fat in the process.

Adjusting This Meal Plan to Your Needs
Making this meal plan fit your needs is so simple that it should go without saying. If the calories in this example are too high, then simply adjust (any) items in any meal in order for it to fit your goals. For example, if this meal plan puts you 200 calories over, then simply find 200 calories worth of items and remove them. You could even remove an entire snack or meal if need be. Same goes for those of you who require more calories. If this meal plan does not reach your calorie goals, then simply increase serving sizes or add a snack (or meal).

Free Calorie Counting Software/App
If you want to make your life easier when tracking your intake, download My Fitness Pal and use that to input your meals and let it do the math for you.

Meal #1 – Breakfast – Calories 590

3 Whole Eggs
2 cups Egg Whites
2oz Turkey
2 Slices Wheat Bread
1 pack Instant Oatmeal

Fats – 18
Carbs – 57
Protein – 48

Meal #2 – Snack – Calories 460

2 Slices Wheat Bread
2 tbsp. Peanut Butter
1 Apple

Fats – 18
Carbs – 66
Protein – 14

Meal #3 – Shake – Calories 729

2 Scoops Whey Protein
1 cup 2% Milk
1 cup Oatmeal
1 cup Greek Yogurt
1 Banana
1 cup Spinach
2tbsp. Peanut Butter

Fats – 23
Carbs – 75
Protein – 59

7 Homemade Weight Gainer Shake Recipes – Including My Personal Favorite The Heavy Weight Smoothie

Alain Gonzalez April 9th, 2014 1 Comment

When it comes to building muscle for us naturally skinny guys, often times consuming enough calories on a consistent basis can become difficult. In fact, the inability to hit your necessary calories can be and probably is the biggest reason you aren’t gaining any weight/putting on any muscle. And if you continue to fail at reaching your macronutrient goals for the day, you’ll never grow, period.


It’s not your metabolism!
In many cases one only assumes they are eating enough only to end up disappointed when they step on the scale. Heck, many of the emails I receive are from guys who are convinced that gaining weight is just not possible…at all. They believe their genetics won’t allow it or their metabolism prohibits it…but it’s simply not the case. Gaining weight is a simple matter of energy balance, and although some of us may require slightly more calories than the average person, the formula for packing on size is the same.

Because I know how frustrating it can be to bust your ass in the gym only to gain no weight, or how torturous it can be to force food down your own throat just to ensure you’ll move the scale, I am going to give you something that is going to make hitting your calories a breeze. I am going to share with you 7 easy to make, high calorie, nutrient dense weight gainer shake recipes that can be made in less than 2-3 minutes.

7 Homemade Weight Gainer Shakes for Skinny Guys

Prepare: Throw all ingredients into a blender for 30-60 seconds.

Shake Recipes 1

Shake Recipes 2

Shake Recipes 3

These are just some of my personal favorite homemade weight gain shakes but please feel free to adjust the ingredients to your liking. Don’t get caught up in having the exact items for each recipe and I encourage you to experiment with different blends. The idea is simply to put together a high calorie, nutrient dense, mass building shake that will make reaching your calorie goals for the day much easier.

What I Eat to Gain Weight and Build Muscle with Flexible Dieting

Alain Gonzalez April 8th, 2014 No Comments

Due to the overwhelming requests to know exactly what I eat, I thought it would be a great idea to share one of my grocery trips. Most “fitness experts” will just write up a “sexy” list of “clean” foods and make it seem as if their diet is 100% pure and unscathed by sugar or whites. In the video below I go over everything I picked up at the grocery store and give some insight as to why I chose those foods. I’m also going to go ahead and share a list of these foods in hopes to help you add some variety to your own muscle building diet.

Things to remember:
I think it’s worth mentioning that these are not the only foods I eat. For those of you expecting more fruits and vegetables, take into consideration that I don’t wait until my fridge is bone dry to go food shopping. With that said, it would be safe to assume that whatever necessities you don’t see in this video are already in my fridge and/or pantry.

Grocery List

As you can see, I follow a very flexible diet in order to reach my fitness goals. As I have mentioned before, building muscle is not about eating tilapia and brown rice all day. In fact, following such an exclusive diet can easily lead to nutrient deficiencies and make it harder for one to build muscle or lose fat.

Diet Principles
The principles I follow when dieting are very straight forward. I use a formula (like the one I provided you with in the Bony to Brawny calculator) and aim to reach my macronutrient and micronutrient goals, consistently. My food choices can vary because my approach to dieting is extremely calculated and thus allows for fitting in my favorite snacks without any detrimental effects to my overall health.

Let’s take it one step further…
So now you know what my grocery list looks like and exactly how large a variety of foods you can choose from and still build muscle and burn fat. But let’s take it one step further and go through an entire day of eating. In the video below, I will show you exactly how I eat on a daily basis in order to keep a variety of foods in my diet while maximizing my efforts in the gym. I personally am not a chef and this video makes that very clear. But eating to build muscle can be very simple and does not have to be overly complicated.