Posted by : Άνθια Κουρσάρη Monday, June 10, 2013

Diet to increase muscle mass without fat
I will present two programs with nutrition for volume & ripping simultaneously. The diet plan consist two programs, one for your workout days and another for the days that you do not workout.

These programs as we said, help to get the maximum performance in volume & ripping simultaneously.

Nutrition Program for the training days


Meal 1
  • 10 egg whites (if you want you can put 1-2 yolks)
  • 1 cup oats and a banana (put some raisins if desired)
  • 1 glass orange juice


Meal 2
  • 180 - 200 grams of chicken breast
  • A normal potato (boiled or jacket)
  • Salad


Meal 3
  • Pure protein (2 scoops)
  • 5 rice cakes


Meal 4
  • 180 - 200 grams of turkey breast
  • 2 cups of rice


Meal 5
  • 180 - 200 grams of lean ground beef
  • 1 slice lean cheese
  • 2 slices of whole wheat bread
  • Salad


Meal 6
  • Pure Protein (2 scoops)


    Nutrition Program for the days we do not have training



    Meal 1
    • 10 egg whites
    • 2 slices of whole wheat bread

    Meal 2
    • 180 to 200 grams of chicken breast
    • Lots of Salad

    Meal 3
    • Pure protein (2 scoops)

    Meal 4
    • 180 to 200 grams of turkey breast
    • 1 cup of dark rice
    • 1 cup vegetables

    Meal 5
    • 180 to 200 grams of lean ground beef
    • 1 slice lean cheese
    • 1 slice whole wheat bread
    • Salad if you want

    Meal 6
    • 180 grams of chicken breast
    • Salad

    Don't forget to drink a lot of water :)

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