How to increase muscle mass. This diet is designed to increase muscle mass in men, if you are a woman I recommend that you divide by half the amount of food. However, it is best to consult with an expert to suit your constitution and physical needs.
Diet to increase muscle mass without getting fat
Breakfast to increase muscle mass. It contains much carbohydrate, protein and healthy for energy metabolism and efficient fat.
- 4 eggs (1 whole and 3 egg whites)
- 2 cups milk
- 1 cup cereal
- 2 bananas
- 1 teaspoon olive oil, or 3 grams of fish oil Omega 3
- 4 ounces grated cheese of your choice
The Snack or lunch, about 3 to 4 hours after 21 grams of protein powder. Casein "casein" preferably (if you have protein powder can consume low-fat cottage cheese).
- 2 cups milk, low fat (2%)
- 1 cup blackberries, cherries or strawberries
- 1 cup oatmeal
- 1 gram of fish oil Omega 3
Lunch diet to increase muscle mass, about 3 to 4 hours, or one or two hours before training.
- 12 ounces of beef
- 1 ounce of cheese, lowfat
- Salad: A quarter cup of onions, 2 leaves of romaine lettuce or 1 cup, 3 slices tomato, 1 cup of grapes, berries or cherries
- 3 slices of wholemeal bread
- 30 walnuts, almonds or peanuts
After training, recovery meal.
- 35 grams of protein powder. If you have protein powder uses a combination of meat, cheese and nuts as in the previous meal.
- Fruit juice.
Dinner diet to increase muscle mass:
- 9 ounces of chicken breast, skinless
- 2 cups mushrooms or mushrooms
- 2 cups of grapes, berries or cherries
- 2 cups of rice
- One half teaspoon of olive oil
Snack or meal before bed, to keep the body building and repairing muscle overnight.
- 3 ounces of cheese, low fat or fat
- 1 cup plain yogurt, low fat or protein powder
- 1 cup oatmeal
- 15 Almonds
Diet to increase muscle mass
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Oleh
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