One Day Muscle Mass Menu

one day muscle mass menu plan large

For the hard working weight trainer, food serves to maintain and sustain the body during and after weight training sessions.



Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.


This is vitally important as one gets stronger from a weight training program. I also think this is very misunderstood and something that most “hard gainers” fail to realize. The demands from weight training require an equally demanding food schedule. If you fail to fuel your body with the proper foods, it is only a matter of time before you stop improving with your weight training program.

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.

I'll say this, if you can stick to this type of menu for a least 3 months and follow a well laid out training program you'll pack on some serious muscle!

One Day Muscle Mass Menu

Breakfast Post-Workout Meal 1
  • 3 egg whites;
  • 3 whole eggs;
  • 1 cup of cooked oatmeal;
  • 2 tablespoons of vanilla yogurt;
  • 1 teaspoon of brown sugar;
  • ½ banana

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.

  • 2 scoops of whey protein;
  • 8 ounces of low fat milk;
  • 4 ice cubes;
  • 1 tablespoon of honey;
  • ½ cup vanilla yogurt;
  • ½ banana;
  • ½ cup strawberries

Mix everything in a blender and have immediately after weight training.

Mid Morning Meal Post Workout 2
  • 1 cup of cottage cheese;
  • 1 cup sliced peaches or pineapple;
  • 1 tablespoon of slivered almonds;
  • ½ bagel;
  • 1 tablespoon of peanut butter;

Mix fruit almonds into cottage cheese. Spread peanut butter on toasted bagel.

  • 6 ounces of diced sirloin steak;
  • 2 cups spaghetti, cooked;
  • ½ cup of marinara sauce;
  • ½ cup of steamed broccoli.

I will usually have the broccoli as a side dish. Have an hour and a half after your post workout shake (post workout meal 1)

 
Lunch Post Workout Meal 3
  • 4 ounces of lean chicken deli;
  • 2 slices of whole wheat bread;
  • 2 slices of tomato;
  • 1 teaspoon of low fat mayo;
  • 2 cups of green salad;
  • 2 tablespoons low fat balsamic vinaigrette

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.

  • 5 ounces of broiled cod;
  • ½ sliced onion;
  • 1/4 cup sliced green peppers;
  • 1 cup of cooked brown rice;
  • 2 tablespoons of sultan raisins;
  • 1 tablespoons of sunflower seeds;
  • 1 cup of steamed asparagus.

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. (have this meal an hour and a half after post workout meal 2)

Mid Afternoon Meal (Pre Workout Meal) Bed Time Snack
  • 1 banana;
  • Two slices of whole wheat toast;
  • 2 tablespoons of strawberry jam;
  • 1 scoop of whey protein;
  • 8 ounces of low fat milk or water;

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.

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 will help pack on quality mass. 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.

For more recipes, I suggest you take a look at Dave Ruel's cook book called "The Anabolic Cook". It has over 200 muscle building recipes and calorie specific menus.

Read my review here.


Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.


All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Diet and Nutrition > Calorie Specific Menus