Sample meal to build mass and strength
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.
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
2 slices whole grain bread, 6 oz chicken, 1/2 of an avocado (make sandwich)
2 slices whole grain bread, 1 tabsp peanut butter
1 piece of fruit (such as apple)
1 scoop protein, 80g dextrose / table sugar
6 oz salmon (or substitute steak), medium size yam (8 oz), vegetable (broccoli, spinach, etc)
Late night snack:
1 scoop protein
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?
My apologies. That diet plan is based on a 200 lbs individual. You could cut down proportionally if you are lighter.
I just can't even eat half of that meal. Actually I am very foody. I can't eat the food without any taste.
The Perfect Breakfast
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
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
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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