or those who have a hard time gaining weight, he advises that they should:
Eat 5-6
smaller meals a day
Eat carbs half an hour after exercising
Rest at least 3 days a week
Sleep 8 or more hours a day
Eat 30 to 50 grams of protein with each meal every 3 hours
Not avoid unsaturated fats because they raise hormone levels
Eat between 60 and 100 grams of carbs per day
Eat no more than 3 eggs a day
Substitute beef and pork with chicken and fish
Avoid sugar — it contains empty calories; eat fruits and vegetables for carbs instead
Use supplements and protein shakes to get the required daily amount of protein
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