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