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Wednesday, November 9, 2016

Top 5 Foods to Gain Muscle Mass Plan

What if I told you that you could retain or even gain more muscle mass and strength with less training? The secret lies in your nutrition.

But ignoring nutrition isn't an option. Knowing how nutrition works will help you utilize it for your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.

Muscle meals for men who are following a bulking diet plan and want to gain muscle mass.
To gain muscle mass fast, you need to follow a mass gain diet that has an ideal balance of macronutrients at every muscle building meal.  These top 5 muscle gain meals to be included in your bulking diet plan are big on taste and also packed with a variety of muscle building and mass gain proteins, complex carbohydrates and good fats.

 plan #1- Beef with Rice noodles

(Makes 4 meals)

 Top Mass Gain Muscle Meal Ingredients:

500g rice noodles
500g beef fillet, thinly sliced
2 tbsp oyster sauce
2 tbsp soy sauce
2 garlic cloves, crushed
1 large onion
1 cup broccoli
1 tbsp peanut oil

 Mass gain diet meal directions:

1. Prepare rice noodles according to packet instructions, drain and set aside.
2. Heat oil in a wok, add onion and cook for 1 minute, add the garlic and cook for a further 30 seconds.
3. Add the beef and stir-fry until browned (1-2 minutes.)
4. Add broccoli and cook for 1 minute.
5. Add noodles and sauces and heat through.
6. Combine and then serve.

plan #2 – Salmon Burgers

 (Makes 4 meals)

 Top Mass Gain Muscle Meal Ingredients:


4 x 200g cans of salmon
2 cups cooked brown rice
2 tsp garlic powder
1 tsp Moroccan seasoning
Salt & freshly ground black pepper
2 eggs
4 wholemeal buns, split, toasted
4 lettuce leaves, washed, dried
1 small red onion, thinly sliced
1 tsp low fat mayo (per burger)

 Mass gain diet meal directions:

1. Combine all ingredients in a large bowl.
2. Remove and shape into 8 patties.
3. Cook patties in a pan over a low – med heat with olive oil for around 2 mins each side until browned and cooked through.
4. Lightly spread with mayo on toasted burger buns.
5. Top with lettuce, patties and cucumber.
6. Freeze or refrigerate remaining patties.

plan #3 – Pork stir-fry

 Top Mass Gain Muscle Meal Ingredients:

500g trim pork steak, sliced into strips
1 tsp dried chilli (or to taste), crushed
1 tbsp chopped fresh ginger
3 cloves garlic, chopped
1 red capsicum, thinly sliced
3 courgettes, chopped
125g baby corn, halved lengthways
1 large onion, chopped
2 carrots, cut into strips
1 tbsp oil
1 tbsp soy sauce
4 cups cooked brown rice

 Mass gain diet meal directions:

1. Heat oil in a large wok and stir-fry pork in two batches, until browned. Remove from pan.
2. Stir-fry garlic and ginger for 30 secs.
3. Add capsicum, courgettes and corn and stir-fry for further 1 min.
4. Return pork to wok and stir-fry for a further 1-2 minutes stirring in soy.
5. Serve with brown rice. Freeze or refrigerate left over’s.

plan #4 – Ham and Broc Frittata

 Top Mass Gain Muscle Meal Ingredients:

1 tsp. olive oil
1 cup chopped broccoli
1 medium onion, chopped
2 small zucchini, cut into rounds
10 egg whites
400g low fat ham, chopped
80 g baby spinach leaves (2 handfuls)
100g cottage cheese

 Mass gain diet meal directions:

1. Preheat oven to 180deg.
2. Heat oil in a frying pan over medium heat and cook onion, broccoli and zucchini until soft.
3. Add spinach and ham.
4. Beat egg whites and combine with cottage cheese and season with a sprinkle of salt and pepper.  Arrange green vegetables into an oven dish.
5. Evenly pour over the egg white mix.
6. Bake for 20 – 30 minutes or until set.
7. Serve hot or cold with a green salad.

plan #5 – Sweet Potato Sheppard’s Pie

 Top Mass Gain Muscle Meal Ingredients:

500g low fat lamb mince
2 onions diced
4 garlic cloves, crushed
2 tbsp Worcestershire sauce
2 carrots cut into bite size pieces
1 can diced tomatoes
1 cube beef stock
3 tbsp tomato puree
1 tsp dried oregano, thyme & rosemary


2 large sweet potatoes, peeled and cut
1/4 cup low fat milk
1 tbsp butter
Pinch of salt & pepper

 Mass gain diet meal directions:

1. Preheat oven to 180 deg.
2. Steam sweet potatoes until soft.
3. Mash with milk and butter until smooth, season with salt and pepper, set aside.
4. Heat olive oil in a pan over medium heat.
5. Add the onion, garlic, and carrot and cook until soft.
6. Add the mince and beef cube and cook until the meat is brown.
7. Stir in the tomatoes, tomato puree, thyme, rosemary, garlic, oregano, pepper and worcestershire sauce.
8. Add mixture to an oven proof dish and top with sweet potato mixture.
9. Bake in oven for 20-30 mins.
10. Split dish into 4 meals. Serve with steamed green vegetables.
11. Freeze or refrigerate left over’s.


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