Eating to gain muscle


Not everyone out there is trying to lose weight.  A lot of people want to gain muscle mass and learn how to keep muscle mass on.  The diet below is a very basic, yet sure-fire way to keep and continue to gain muscle mass during a heavy lifting phase. 

Before we look at the diet, we need to take a look at one very important fact – Without adequate protein you will not gain, let alone keep, muscle mass.

With that in mind, let’s take a look at the diet:

Meal 1: Protein Shake – 45 grams of protein

-1 serving of vanilla protein powder, 12 ounces of unsweetened almond milk (I promise, you can’t tell a difference), 1 banana, 1 tablespoon natural peanut butter, 1 teaspoon unsweetened cocoa powder, ice.

Meal 2: 1 cup skim milk, 1 large piece of fruit, 1 low-fat mozzarella stick – 30 grams of protein

Meal 3:  7 ounces grilled chicken breast, 1 cup couscous salad, blanched asparagus – 68 grams of protein

Meal 4: Protein shake

Meal 5: 6 ounces grilled balsamic rosemary pork chop, 1 cup broccoli, 2 cups brown rice – 38 grams protein

As you can see here alone, this simple diet provides over 200 grams of protein in one day.  Not to confuse, this is not a weight loss diet.  This is a diet for those trying to gain and keep muscle. 

*For a variety of diets and recipes for above mentioned items, check back at ShareItFitness.com in May

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