One Day Mass Menu
Without a proper weight training program, the body simply won’t grow big and strong.
For the hard working weight trainer, food serves to maintain and sustain the body during and after weight training sessions.
The physical demands of weight training also means that extra care and attention needs to be taken with nutrition. Give your body what it needs in terms of proper foods, and watch it grow as a results. With that in mind, I’m going to provide a one day mass menu that consists of about 4,000 calories. This menu will give you an idea of what you should be eating on a daily basis in order to start growing muscle mass.
One Day Mass Menu
3 egg whites;
I will usually scramble my eggs. I will add the egg whites to my oatmeal as it cooks and mix it in. This will actually make the oatmeal “puffy”. Add the yogurt and brown sugar to the oatmeal once it’s in the bowl and ready to eat.
Mid Morning Snack
1 cup of cottage cheese;
Mix fruit almonds into cottage cheese. Spread peanut butter on toasted bagel.
4 ounces of lean chicken deli;
Add tomato to sandwich and spread low fat mayo on bread. To make a vinaigrette, simply mix 1 tablespoon of olive oil with 2 tablespoons of balsamic vinegar.
Pre Workout Meal
Mix milk or water with whey protein. I will usually mix the banana in with my protein drink. Have this about an hour before your workout.
Post Workout Meal
2 scoops of whey protein;
Mix everything in a blender and have immediately after weight training.
Post Workout Meal 2
6 ounces of diced sirloin steak;
I will usually have the broccoli as a side dish.
Post Workout Meal 3
5 ounces of broiled cod;
Place fish on a slice of tinfoil. Lightly season cod with a bit of salt and pepper. Add onion and peppers to fish and wrap in tinfoil. Place on a baking dish and broil for about 20 minutes, or until cooked through. Cook rice according to directions and add raisins and sunflower seeds as it cooks. Steam asparagus and serve with fish and rice.
Bed Time Snack
1 protein drink
There you have it, a one day mass menu designed to do one thing, build lean muscle mass. Get into the habit of following this kind of menu and you’ll be well on your way to building the body of your dreams.
Now, this menu is about 4,000 calories and good for those of you who are between 180 pounds to about 210 pounds. You will have to adjust this menu to match that of your own needs and tastes. If you don’t like fish, substitute it for chicken.
All the best,
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Need more protein for breakfast? Try adding 3 tablespoons of low fat cottage cheese to your scrambled eggs. This will add an extra 12 grams of protein!
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