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THE BUILD MUSCLE, STAY LEAN MEAL PLAN

Last Updated on January 7, 2021

This particular state-of-the-art diet plan will help you add muscle without gaining fat.

BY SIMPLY CHRIS ACETO Bulking up: It’s a scary thought for many guys at the gym as it seems like there’s always a string attached. Everyone wants to add lean bulk, but–and it’s a large but–a lot of us can’t stand the idea of attaining bodyfat, even as little as a couple of pounds, which is the tradition with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to include muscle while maintaining, not increasing, your current level of bodyfat. Problem: How do I bulk up without adding unwanted pounds of fat? The response: By being careful, precise and paying near attention to food timing.

TRAINING DAY MENU

Foods 1: 8 a. mirielle.

– 10 egg whites – 1 1/4 glasses oatmeal (dry measure) or 11/2 raisin bagels – 8 oz. orange fruit juice or 1 cup combined fruit Meal Totals: 669 calories, 58 g protein, 93 g carbs, seven g fat


Foods 2: 11 a. m.

– 8 oz. chicken breasts – 1 small to medium potato* Meal Quantités: 409 calories, 56 gary the gadget guy protein, 37 g cabohydrate supply, 3 g fat


Foods 3: 1 p. mirielle.

– Whey protein tremble (2 scoops) – 6-8 rice cakes* Meal Totals: 450 calories, 48 gary the gadget guy protein, 58 g cabohydrate supply, 2 g fat


Foods 4 (postworkout): 3 l. m.

– 8 oz. turkey breast – 2-3 cups cooked pasta or white rice* – just one whole-grain roll** Meal Totals: 1, 096 calories, 78 g protein, 177 gary the gadget guy carbs, 4 g excess fat


Foods 5: 6 g. m.

– 8 ounces. ground beef (95% lean) – 1 slice low-fat cheese – 2 slices whole-grain bread – just one piece fruit** Meal Counts: 593 calories, 59 g protein, 57 g carbohydrates, 13 g fat


Foods 6: 9 p. mirielle.

– Whey protein move (2 scoops) Meal Quantités: 170 calories, 40 g protein, 2 g cabohydrate supply, 0 g fat Every day Totals: 3, 387 calories, 339 g protein, 424 g carbs, 29 g fat * If you have a hard time staying lean, eat the smaller portion of carbs at this meal. ** Optional. If you start the plan and discover if you’re adding bodyfat, drop this menu item.


NON-TRAINING DAY MENU

Foods 1: 8 a. m.

– 10 egg whites – 2 slices whole-grain toast w/ low-sugar jam Meal Quantités: 344 calories, 46 g protein, 35 g cabohydrate supply, 2 g body fat


Foods 2: 11 a. meters.

– 8 ounces poultry breast – 1 up-and-coming small to medium potato Meal Totals: 409 calories, 56 h protein, 37 g carbohydrates, 3 g fat


Foods 3: 1 p. m.

– Whey protein tremble (2 scoops) Meal Counts: 170 calories, 40 gary the gadget guy protein, 2 g cabohydrate supply, 0 g fat


Foods 4: 3 p. meters.

– 8 oz. chicken breast – 1 cup brown rice – 2 cups mixed vegetables Meal Totals: 734 calories, seventy five g protein, 70 h carbs, 4 g body fat


Foods 5: 6 p. m.

– 8 ounces. ground beef (95% lean) – 1 slice less fat cheese – 2 pieces whole-grain bread Meal Totals: 483 calories, 59 gary the gadget guy protein, 27 g carbs, 13 g fat


Foods 6: 9 p. mirielle.

– 8 oz. poultry breast – Medium environmentally friendly salad w/ fat-free dressing up Meal Totals: 302 calories from fat, 55 g protein, ten g carbs, 3 h fat Daily Totals: 2, 442 calories, 331 h protein, 181 g carbs, 25 g fat

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Get Bigger Calves For 2016 Summer!

SIMPLE LEAN MUSCLE MEAL PLAN