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Muscle diet plan

Muscle diet
The following diet has all the main meals we have to eat in a period that we are trying to make muscle volume so that we will maximize our muscle mass.
All the meals are natural foods for volume, without protein supplements. If you want you can take some supplements but even if you don’t this nutritionist (diet plan) is complete.
The quantity of the foods can be customized according to your needs.

Nutrition for muscle volume (full meals)

Meal 1 (7:00)
80 grams of oats
3 whole eggs, 6 egg whites
1 slice whole wheat bread
1 tablespoon peanut butter
1 glass of milk
1 fruit

Meal 2 (10:00)
150 gr. Tuna in water
250 gr. Brown rice (boiled)
2 tablespoons olive oil
Salad

Meal 3 (13:00)
150 gr. Chicken breast
250 gr. pasta with cheese
Salad

Meal 4 (16:00)
200 gr. Lean ground beef
250-300 gr. Baked or boiled potato
1 zero fat yogurt

Training 17:30-18:0

Meal 5 (after the training 18:45)
8 egg whites
2 bananas

Meal 6 (20:20)
200 gr. Grilled fish
150 gr. Lentils (cooked)
Steamed broccoli
2 tablespoons olive oil

Meal 7 (23:30)
150 gr. Cottage cheese with low fat
100 gr. Zero fat yogurt
10 almonds

  • Drink lots of water
  • Rest well, sleep 8 hours at night and if possible 1-2 hours of sleep in the afternoon
  • Lots of vegetables every meal
  • If you would like you can eat a fruit between your meals

Let’s have a good nutrition and good workout! J

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1. No spinach and celery in arthritis .

2. Not many kinds of protein foods in the same meal (fish , meat , chicken , feta cheese, yogurt ).
3. Dandruff is the result of constipation and eating a lot of meat.

4. Removing tonsil cause pharyngitis .

5. Abuse meat and eggs at a young age creates eczema (a skin disease) .

6. The dyspeptic have to watch salads with too much oil .

7. The nerve and brain atonic are caused, among with other reasons, due to the lack of organic minerals from your daily diet.

8. The wheat germ contains all sorts of vitamins.

9. Avoid the soles of shoes with rubber.

10. Start walking...

11. Binging creates all other diseases slowly, but inevitably .

12. A truly healthy person is one who says " I feel like a little kid"

13. Constipation weakens sexual urges.

14. Pregnant women often suffer from low hemoglobin and albumin because they eat food rich in scrapbooks and poor in minerals .

15. Chestnuts are slow to digest (5 hours).

16. Laxatives worsen consti…