2 medium yams (switch out for 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley).6 oz tilapia (switch out for 5 oz tuna steak, 7 oz cod, or 6 oz shrimp).Meal 6: Yams and Parmesan White Fish Ingredients: 2 tbsp Craisins (switch out for ½ cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened).2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios).1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice).6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef).Recovery shake containing 50g carbs + 25g protein Meal 5: Roasted Chicken with Quinoa Salad Ingredients: 1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans).6 oz flank steak (switch out for 6 oz salmon fillet 3 boneless, skinless chicken breasts or 6 oz trout).Meal 3: Grilled Flank Steak with Tomato Bean Salad Ingredients: 1 cup vanilla almond milk (switch out for vanilla coconut milk).1 oz almonds (switch out for 1 oz cashews).1 cup blueberries (switch out for ¾ cup frozen mango chunks).Meal 2: Blueberry Almond Smoothie Ingredients: 1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries).2 slices Ezekiel bread (switch out for 1 multi-grain English muffin, 3 small corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats).2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes).4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon).Meal 6: Contains starchy carbs Sample Meal Plan for Muscle Gain Options Meal 1: Cheesy Scrambled Eggs with Scallions Ingredients: Meal 4: (post-workout): Contains starchy carbs It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation-two factors that accelerate the rate at which every cell in your body ages. If you want to stay healthy and have more energy, this is the muscle building meal plan for you. Check out the Skinny Guy Workout for the workout that goes with this meal plan for muscle gain. This meal plan is tailored for men who want to build lean muscle. STEP ONE: AVOID CALORIE COUNTING DIET PLANSĦ Easy Meal Plan for Muscle Gain and Stay Healthy.6 Steps to Creating a Customized Diet Plan.Calculate your personal macro nutrient ratio Protein: Essential muscle building component.3rd Step: The correct macro nutrient ratio. 2nd Step: Proper nutrition & training for your body type.Steps to proper nutrition for muscle building.Meal 5: Roasted Chicken with Quinoa Salad.Meal 3: Grilled Flank Steak with Tomato Bean Salad.Meal 1: Cheesy Scrambled Eggs with Scallions.Sample Meal Plan for Muscle Gain Options.6 Easy Meal Plan for Muscle Gain and Stay Healthy.
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