To build some great muscle-mass, The key here is calorie excess, which means you will need to consume more than your body is burning. Your daily calorie goal is approximately 200 over your maintenance, which will fluctuate with activity levels. This should provide you with a great addition to build muscle-mass without negatively affecting your energy levels or health. Do this for your first month, and you should see some great progress. Following the first month, it will be easier to re-evaluate your body's needs, and reassess your daily calorie intake to adjust and make sure it's tailored to you. It's important to remember that everyone is different.
Shopping list:
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Meats: Beef, Chicken Breast, Salmon, Tuna, Turkey, Prawns, Ham
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Dairy: Cottage Cheese, Whole Milk, Greek Yoghurt, Whey Protein
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Carbohydrates: Brown Rice, Whole-grain Bread
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Fruit: Oranges, Cantaloupe, Apples, Banana
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Eggs
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Veg: Spinach, Broccoli, Asparagus
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Nuts
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Chickpeas
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Lentils
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Chia Seeds
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Flaxseed
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Beans
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Peanut butter
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Extra Virgin Olive Oil
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Salsa
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Maple Syrup
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Light Mayo
Timing:
Breakfast: As soon as you wake up.
Breakfast 2: 40-60 minutes after Breakfast.
Snack 1: Placed directly between Breakfast 2 and Lunch.
Lunch: 12-1:30pm
Snack 2: Ideally 2 hours before evening workout.
Dinner: Soon after workout. No later than 2 hours before bed.
Snack 3: 30-60 minutes before bed.
Daily meal options:
Breakfast:
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Whey Protein Shake + Piece of Fruit + Tea or Coffee
Breakfast 2:
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Ham & Cheese omelet + Porridge
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2 Boiled Eggs, 2 Scrambled Eggs, Whole-grain Toast & Maple Syrup.
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2 Boiled Eggs, 2 Scrambled Eggs, Cheese, Whole-grain Toast & Peanut Butter.
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Scrambled eggs + Porridge
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High-fibre Cereal + ½ scoop Whey Protein.
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Cottage Cheese, Celery & Peanut Butter
Snack 1:
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Greek Yoghurt & Fruit or Berries
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Protein Shake
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2 Boiled eggs, Spinach and Extra Virgin Olive Oil.
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Porridge
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Chicken soup & Soy Beans.
Lunch:
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Lean beef burger in Whole-grain bun, Spinach and Extra Virgin Olive Oil.
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Lean Turkey & Light Mayo whole-grain Sandwich. (Can add cheese)
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Chicken and/or Prawn Stir Fry.
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Tuna & Brown Rice with Spinach
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Tuna, Spinach, Feta Cheese, Whole-grain bread and Extra Virgin Olive Oil.
Snack 2:
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Chicken Breast & Light Mayo Whole-grain Sandwich.
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Cottage Cheese & Piece of fruit.
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Cheese whole-grain Sandwich.
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Greek Yoghurt & Honey.
Dinner:
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Chicken Breast + Broccoli.
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Salmon + Broccoli.
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Lean Beef steak + Asparagus.
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Salmon
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Spaghetti and lean Beef Meatballs
All with Spinach and Extra Virgin Olive Oil.
Snack 3:
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Cottage Cheese
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Cottage Cheese & Salsa
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Casein Protein, Walnuts & Peanut Butter.
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Greek Yoghurt, Honey and Flaxseed.
Notes:
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Try to spread essential nutrients such as healthy fats (Ie Yoghurt & Cheese), Carbohydrates (Ie whole-grain bread & Pasta), and Proteins (Ie Meat & Nuts) throughout the day. For example... If you have a particularly Carbohydrate-rich breakfast, try to balance this with a lunch or dinner which is higher in fats and proteins.
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Limit to one Cheat meal per week.
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Try to consume some healthy fats such as yoghurt, nuts or eggs 2 hours before a workout, to optimize performance.
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Fear of eating before bed is a myth, it is important to take in some protein and healthy fats before bed, casein is great, as is cottage cheese. Try to keep this snack fairly small.
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Try not to exceed a three hour gap between eating.
Helpful Supplements:
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Whey Protein.
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Amino Acids, ideally Essential amino Acids, but these are quite pricey, Branched Chain Amino Acids will be fine.
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Creatine.
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Casein Protein.
All available from powerbody.co.uk
Toby Hone
BSc (hons) Sport and Exercise Science
