3. create a small caloric surplus. the most important part of any muscle building diet is supplying your body with the extra energy it requires to synthesize new muscle tissue (as well as to support the overall training performance and recovery needed during this time). More specifically, olive and salmon oil may be the most beneficial. this may enable more of the weight you gain to be muscle as opposed to fat. periodize your diet. you can do so by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month).
Meal 2: lunch (1:00 pm) (~550 calories: 48g protein, 80g carbs, 3g fat) for the next meal, something like the following would be a great option. it contains adequate protein and sufficient carbs which will help fuel your workout later on. it’s just a simple combination of: 4oz baked chicken. 3. brown rice. a slow digesting whole grain that provides longer lasting energy throughout the day and during workouts. 4. oranges. another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. 5. cantaloupe. High protein foods give your body the nutrients it needs for muscle and tissue recovery. some of the best foods for muscle recovery include grass fed beef, organic chicken, lentils, beans, nuts and eggs. 2. complex carbohydrates. your body needs to restore glycogen to maintain healthy energy levels after exercising. Greek chicken salad. 1. in a ziptop bag, combine 1 tbsp greek seasoning, juice from ½ lemon, and ½ tbsp extra virgin olive oil. add 10 oz boneless, skinless chicken breast.
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