I'm going to "borrow" (another word for steal) these meals from the very smart Chris Aceto. This is a great clean eating menu for mass. I will provide a link to the article for those that need more calories, or if you want to turn it into more of a fat loss plan, it talks about that as well. Great article and I have always liked Aceto's stuff.
http://findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560329/?tag=content;col1
THE PERFECT BREAKFAST
* 4-6 egg whites with 2 whole eggs
* 1 serving Cream of Wheat cereal
* 1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat
THE PERFECT LUNCH
* 6-9 oz. extra-lean ground beef
* 2 cups pasta
* 3/4 cup broccoll
700 calories, 60 g protein, 83 g carbs, 13 g fat
THE PERFECT PRETRAINING SNACK (One hour before training)
* 1 cup fat-free cottage cheese
* 4 slices rye toast with 2 Tbsp. grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat
THE PERFECT POST-TRAINING SNACK (not shown)
* Whey-protein shake (two scoops mixed with water)
* 1 cup rlce with 4 Tbsp. raisins
549 calories, 45 g protein, 91 g carbs, 2 g fat
dinner -
* 1 chicken breast (7-9 oz.)
* 1 yam
* 1 cup peas, corn and carrots
603 calories, 69 g protein, 61 g carbs, 7 g fa
THE PERFECT ANYTIME SNACK
Turkey sandwich with:
* 2 slices whole-grain bread
* 2-3 slices fat-free cheese
* 3-4 slices deli turkey breast
* Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat
I'm wondering about the lack of fats - olive, avocado, nuts etc... I thought in this day & age we weren't afraid of dietary fats any more? I, at least, feel like more of a man when I eat 'em ;) And if someone's wanting to put on mass, they're pretty essential IMO.
ReplyDeleteCarbs drive mass gains. Not fats. I've rode that horse enough times to know.
ReplyDelete