Muscle Gain Law #2: Continue to eat 8 times per day, or at least 6 times per day: If you continue to eat 8 times per day, then you will continue to keep insulin surges low and keep protein feeding your muscles at least once every 2-3 hours so they don't deteriorate and cause a corresponding drop in metabolism. However, even if you lower the amount of eating times from 8 times to 6 times per day, you'll still be raising your metabolism, lowering insulin surges and creating a state of anabolism much better than if you only eat 3 times per day. So whatever you do, you shouldn't eat less than 6 times per day. So there are 2 variations of the plan based on eating either 8 or 6 times per day.

Muscle Gain Law #3: Create a high insulin surge after you lift weights with high glycemic carbs: From this point on in your life, the general rule should be to stick to whole foods and eliminate junk foods from your diet, because junk foods contain a lot of high glycemic carbs that will cause a large spike in insulin after eating them. You generally do not want a large rise in insulin. However, there are exceptions to the rule. There is only one time of the day where you want a HIGH insulin surge, and this is within 45 minutes of your weight lifting workout (the sooner the better). Accordingly, in designing the muscle gain plan, we want the meal occurring after the workout to be high in carbs that are high on the glycemic index as discussed in Law #11 (those in the red section). Since many junk foods are in this section, you can actually have them after a work out. Hopefully, the post-workout meal will also be medium high in protein and very low in fat (more fat=lower insulin surge), and low in fiber (more fiber=lower insulin surge).

Muscle Gain Law #4: You must lift weights and must not do cardio: To gain muscle, you necessarily have to lift weights. Plus, you will need to cut out cardio ENTIRELY, with one exception: the only permissible cardio is for 5 minutes immediately before a weight lifting workout. The reason for doing this is to warm up the muscles for the weight lifting routine. The reason for not doing any more cardio than this is because we want the body to concentrate on gaining muscle, not cardiovascular endurance or fat loss.

Muscle Gain Law #5: Use these supplements at the following times for the best results: There are a lot of supplements you can take, but we believe that those listed below are the most beneficial. Since costs for supplements can add up fast, we've devised a budget stack, a medium cost stack and a high cost stack of supplements to take.

Budget Stack:
Upon waking up: 3 g branch chain amino acids (BCAA)
With Breakfast: multivitamin; 400 IU vitamin D; 400 IU vitamin E
30 minutes before weight lifting: 2 g creatine ethyl ester; 1 g vitamin C; 200 mg caffeine (or 2 cups coffee)
Immediately after weight lifting: 2 g creatine ethyl ester; 3 g BCAA
30-60 minutes before bedtime: 1 g melatonin; 2 capsules ZMA
At bedtime: 1 scoop casein protein powder; 2 teaspoons flaxseed oil

Mid Cost Stack:
Upon waking up: 3 g BCAA; 3 g glutamine
With Breakfast: multivitamin; 400 IU vitamin D; 400 IU vitamin E
30 minutes before weight lifting: 2 g creatine ethyl ester; 200 mg grape seed extract; 1 g vitamin C; 200 mg alpha lipoic acid; 200 mg caffeine (or 2 cups coffee); 1 g taurine; 1 g american ginseng 
Immediately after weight lifting: 2 g creatine ethyl ester; 200 mg alpha lipoic acid; 3 g BCAA; 3 g glutamine; 1 g taurine
30-60 minutes before bedtime: 2 g melatonin; 2 capsules ZMA; 3 g glutamine
At bedtime: 1 scoop casein protein powder; 2 teaspoons flaxseed oil

High Cost Stack:
Upon waking up: 3 g arginine; 3 g BCAA; 3 g glutamine
With Breakfast: multivitamin; 400 IU vitamin D; 400 IU vitamin E
30 minutes before weight lifting: 2 g creatine ethyl ester, 200 mg grape seed extract, 1 g vitamin C, 200 mg alpha lipoic acid, 30 mg pycnogenol; 3 g arginine; 200 mg caffeine (or 2 cups coffee); 1 g taurine; 1 g american ginseng; 2 g melatonin
Immediately after weight lifting: 2 g creatine ethyl ester; 200 mg alpha lipoic acid; 3 g BCAA; 3 g glutamine; 1 g taurine
30-60 minutes before bedtime: 2 g melatonin; 2 capsules ZMA; 3 g glutamine; 3 g arginine
At bedtime: 1 scoop casein protein powder; 2 teaspoons flaxseed oil

Muscle Gain Law #6: To gain muscle at a moderate pace without gaining much fat, eat 1/10 BMR or 215 calories per day more than your body burns: To gain muscle without gaining much fat at the same time, you need to eat just slightly more than your body burns. If you eat too much more, then you'll gain fat along with the muscle.

Muscle Gain Law #7: To gain muscle at a rapid pace, eat 1/5 BMR or 430 calories per day more than your body burns: With this plan, you'll gain muscle rapidly, but will also gain fat. The ratio will be about 2/3 muscle and 1/3 fat.

Factoring in the above and using Law #6 instead of Law #7, we devise a muscle gain plan along with the additional notes below. If you want to use Law #7 instead of Law #6, then add another 1/10 BMR to either breakfast or the meal after your weight lifting workout. The examples below are based on you waking at 6 AM and going to bed at 10 PM. If you wake up or go to bed at a different time then adjust the times accordingly, but make sure when you're awake to not go more than 3 hours without eating. Choose one of three times to exercise (just before dinner, just before lunch, or just before breakfast):

Muscle Gain Plan: Example Eating Plans Eating 8 times per day