Yesterday I shared the rules and protocols behind my muscle building diet and today we’re going to show you the muscle building foods with a sample meal plan. Be sure to read yesterday’s blog post before this one. Don’t worry about the portion sizes of the meals, which are details provided in the muscle building diet post. Instead, understand the logic behind each decision.
Meal 1: The Meat & Nuts Breakfast (Protein + Fats + Veggies)
8 oz of buffalo patties + 2 whole organic eggs + spinach and tomatoes + 1 oz of mixed nuts.
The logic: The single best dietary tip I learned in 2011 to optimize leanness, energy and concentration is rotating different meats and nuts for breakfast. This foods combination is excellent for controlling blood sugar levels via the meat and nuts combination. Everyone I’ve spoken to reports improved mental focus and energy instead of the typical high carb breakfast. Rotate your meats and nuts every few days. Turkey, chicken, venison, buffalo, ground beef, sirloin or wild game are great. Rotate your nut sources from almonds, cashews, pecans, walnuts and brazil nuts. I add two whole organic eggs and veggies and hot sauce for taste. This breakfast takes less than five minutes to prepare and has become one of my staples for managing leanness and work productivity.
Meal 2: First Pre Workout Meal (Protein + Carbs)
8 oz of white fish + 1.5 c ups of quinoa salad (veggies, curry, sun dried tomatoes) + zucchini
The logic: A “pre workout meal” consisting of proteins + carbs does not need to be the meal closest to your workout as many assume. When the fuel is in your muscles, it’s in your muscles. It does not disappear unless you deplete it with activity. Although I train after my third meal, I have my protein + carbs meal as meal 2, not meal 3. I rarely ever consume carbs the meal immediately before I train (I’ll explain why below) but instead I consume my carbohydrates 2-4 hours before I train. This provides more time for my body to completely absorb the nutrients and be available for my workout.
Meal 3: Second Pre Workout Meal (Protein + Veggies)
4 oz of chicken + 1 cup of egg whites + veggies
The logic: Notice their are no carbs in my pre workout meal. Why? For once, I already consumed them in meal two and by now they are completely absorbed and digested and ready to utilize. Two, I want high levels of focus, drive and a positive mood and carbs can leave you drowsy and sluggish. Think about the last time you had a huge carb meal before you trained. I bet you were yawning your entire way through the workout. I find the more focused you are during your workout, the more intensity you can create.
Meal 4: Workout Supplements
Starting 30 minutes into the workout:
30-60 grams of carb powder + 20 grams of BCAA + 20 grams of Glutamine + 5 grams of creatine + 5 grams of D-Ribose (Sometimes arginine & beta-alanine)
The logic: Liquid carbs provide a fast source of energy and spike insulin to blunt cortisol. Insulin sensitivity is increased during a workout so we can shuttle nutrients like amino acids and recovery agents to promote muscle growth, energy and recovery.
Immediately after the workout I consume 30-40 grams of protein powder and 1-2 scoops of greens powder. I never mix my amino acids with protein powder since amino acids are absorbed quicker and I don’t want the aminos to be competing with the protein powder for absorption. The greens powder combats the acidity produced after a workout and it’s not very practical to eat a huge greens salad on the drive home.
I like rotating my supplements just like I rotate my muscle building foods. The elite line of supplements are Blue Star Nutraceuticals.
First Post Workout Meal (Protein + Carbs + Veggies)
8 oz of white fish + 2 cups of brown rice + 1 cup of green beans
The logic: I eat a fast-digesting protein always after a workout. Does it make sense to eat a protein source that takes a long time to get into your muscles? No! I want a fast uptake and protein digested into my system which is why I would never eat a fattier protein like steak, eggs or salmon after a workout. I normally have sweet potatoes post workout and try not to eat the same carb source more than twice a day but today is an exception. Slow digesting wild rice for energy and minor insulin spike to move the fish into my muscles. I don’t go crazy with greens during my first post workout because they can slow digestion and sometimes fill you up too fast preventing you from finishing your protein and carbs. I always have 5 grams (at least) of high quality fish oils with my post workout meal. This amount of fat post workout is acceptable. Notice we don’t consume a large amount of fats post workout.
Second Post Workout Meal (Protein + Carbs + Veggies)
4 oz of chicken + 4 oz of sirloin + 4 oz of mahi mahi (white fish) + 1 cup of brown rice + 1 cup of broccoli
The logic: Athletes who rotate their protein sources report increased energy levels and lessened requirements for sleep.The problem with consuming the typical “bodybuilder diet” of beef, eggs, diary and protein shakes is that when you consume the same protein foods over and over, you are limited by the weakest amino acid in any one protein.
The brown rice is a complex carbohydrate that contains fiber and other nutrients to slow digestion and these carbs will help restore muscle glycogen that was depleted while you workout . Carbs create a insulin spike to help move nutrients into the muscle tissue quicker too. The vegetables help slow digestion further and provide a healthy dose of vitamins, minerals and antioxidants. I always have at least 5 grams of fish oils in both of my post workout meals to reduce inflammation as well.
Final Meal of The Day (Fattier Meat + Fats + Veggies)
12 oz steak + 2 cups of green beans + 2 oz of avocado or mixed nuts (not showing)
The logic: 2-3 hours leading up to bed we want insulin levels controlled and a slow and steady release of energy to our muscles while we sleep. This calls for long-lasting and slow-releasing foods like a fattier piece of meat such as a steak or salmon. Combining nuts or avocado will slow the rise in blood sugar even further and the veggies will add extra fiber to allow for a steady release of nutrients while you sleep. Unless you train in the evening, avoiding carbs before bed is an excellent method to optimize leanness.
Above is what I would consider a perfect day of execution for my muscle building diet. Portion sizes will change based on my current level of leanness, training intensity and volume. Unless my training time changes, this is how my muscle building foods and muscle building diet looks except I rotate the food sources from day to day. If I’m not growing at the rate I prefer I look at adding 25% more carbs to meal two, the carb powder and first post workout meal. That will usually kick start some new muscle growth. The beauty of having a muscle building meal plan is the framework it provides. I can add or subtract portion sizes based on whether I’m gaining my 2-4 pounds of muscle each month.
NOTICE: I understand this meal plan might look “impossible” for a normal human to follow but I can reassure you that if you take a One Meal At A Time approach to consuming and preparing your meals, it’s possible. And I understand there are no fancy recipes and this muscle building diet only contains the “bare essentials.” Stay tuned for next week as I start sharing some delicious muscle building recipes that contain extra super foods and spices to make your cooking super tasty.
Class dismissed. Questions? Comments? Post below and if that was helpful, hit the LIKE button! Thank you.
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