Here is my mass gainer that a trainer at the PowerHouse Gym where I go has given me:
6:00a.m.: 1 cup oatmeal, 1cup apple sauce, 2 scoops vanilla whey or green apple whey, 2 -3 cups apple juice, dash of cinnamon,blend and drink!!
9:00a.m.: 8oz. beef, 1/2 cup starches
12:00p.m.: 8oz beef, 1/2 cup starches
3:00p.m.: pre-workout: 25g. whey protein + 50g carbs(waxymaize), then superpump250
5:00p.m.: post-workout: 25g. whey + 50g. carbs(waxymaize)
8:00p.m.: 8oz meat, plus lots and lots of veggies, + 2tsp P.B.
this I have been on for 3 weeks and have gained 5 lbs, and BF% has dropped as well!!