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-   -   Sample meal to build mass and strength (http://www.bodybuilding.net/training/sample-meal-to-build-mass-and-strength-15404.html)

Seng Stewart 01-03-2013 06:50 AM

Sample meal to build mass and strength
 
Hiya,

here is a sample meal plan that will provide your body with the perfect ratio of calories, carbs, proteins and fats for peak testosterone levels. More testosterone means more muscle mass and the greatest strength gains possible.

Breakfast:
1 cup of oatmeal, 4 whole eggs, 4 oz steak, 1 piece of fruit

Mid morning snack:
1 scoop protein, 2 oz almonds, 4 oz dried fruit

Lunch:
2 slices whole grain bread, 6 oz chicken, 1/2 of an avocado (make sandwich)

Afternoon snack:
2 slices whole grain bread, 1 tabsp peanut butter

Pre-workout:
1 piece of fruit (such as apple)

Pst-workout:
1 scoop protein, 80g dextrose / table sugar

Dinner:
6 oz salmon (or substitute steak), medium size yam (8 oz), vegetable (broccoli, spinach, etc)

Late night snack:
1 scoop protein

BlueBanana 01-03-2013 07:23 AM

wow. I can barely eat half that amount before I feel sick...

I'm just starting out, will the need to eat more come as I increase my weights?

Seng Stewart 01-04-2013 08:04 AM

My apologies. That diet plan is based on a 200 lbs individual. You could cut down proportionally if you are lighter.

aaliyahadams 01-08-2013 01:27 AM

I just can't even eat half of that meal. Actually I am very foody. I can't eat the food without any taste.

SportyBoy 01-09-2013 12:12 PM

The Perfect Breakfast

4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana

The Perfect Lunch

6-9 oz. extra-lean ground beef
2 cups pasta
3/4 cup broccoll

The Perfect PreWorkout Snack

(One hour before training)

1 cup fat-free cottage cheese
4 slices rye toast with 2 Tbsp. grape jam

532 calories, 35 g protein, 89 g carbs, 4 g fat

The Perfect Post-Training Snack

Whey-protein shake (two scoops mixed with water)
1 cup rlce with 4 Tbsp. raisins

549 calories, 45 g protein, 91 g carbs, 2 g fat

he Perfect Anytime Snack

(Turkey sandwich)

2 slices whole-grain bread
2-3 slices fat-free cheese
3-4 slices deli turkey breast
Mustard and fat-free mayo

316 calories, 36 g protein, 34 g carbs, 4 g fat


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