Q: Hey Mike, 2 questions. 1. what do you think of lunchmeat turkey (honey mesquite) if i had this, i would put on multi grain wheat bread stacked with turkey, lettuce, pickles, and a tiny bit of Mayo. Also. Im a highschooler, therefore im not gonna be able to eat many meals during the day. Im trying to gain muscle, but i dont want to have to eat ground flax seed, and salmon and stuff like that. Other then chicken and turkey,what is some good high protein foods. What else shouyld i be eating in my diet? i would eat veggies for dinner meal, in the morning i normally have an egg or 2 with milk and a slice of toast.

A: Your lunch sandwich should be good. Pile on the turkey, not just a slice or two. The rest of your diet's gonna need a lot of work though. You don't need to eat flax or salmon if you can't stand them, but you DO need to eat A LOT if you want to gain muscle. Just fill out http://www.mikesfitness.com/content/fitnessguide to see a sample diet. You'll need several, at the very least 5 complete meals per day. Just look at the sample meals and start substituting foods you don't like with the ones you like. Don't like flax? Add nuts instead. Don't like salmon? Add lean steak or chicken or turkey instead. Your breakfasts needs to be both bigger and much richer in protein. Same thing for your dinner. AND you'll still need two more complete meals besides that. If you absolutely cannot squeeze more meals during the school day, then you should aim for something like this:

1. Morning: BIG breakfast. Get protein from eggs, egg whites, cottage cheese (goes well with strawberries), or maybe whey protein powder. Use oatmeal instead of toast if you can. If not, at least make it two whole-wheat toasts.

2. Lunch: the sandwich you mentioned, but piled on generously with turkey. Bring an extra apple or a banana too.

3. 3PM when you get back home: complete meal, pick and choose from the Guide's suggestions.

4. 6PM: compelete meal again. Maybe time it to make it your family's dinner. Don't forget protein here again. Veggies are great for you, but by themselves they don't make a dinner. Add some chicken or steak.

5. 9PM: complete meal again!

That is the kind of diet you need to grow serious muscle. It can be quite a hassle, especially if you're not used to it, but you'll get used to it soon enough, I guarantee it.

In parallel to all this you'll of course need to do heavy whole-body weight training. The Guide will suggest a program for you and you may want to read this as well.

Without weight training, all that eating will simply cause you gain fat instead of muscle. And without all that eating, even the best weight-training will only get you modest results. So make sure you do both, you'll only be cheating yourself of results by skimping on either. Best of luck to you!