TARGET: 3,000 Calories, 300g Carbs, 225g Protein, 100g Fat
Forging new muscle requires a menu that is high in both carbs and calories. But going on a muscle-building diet is not an excuse for eating large volumes of junk food. Take Miles Teller. To prepare for the upcoming boxing blockbuster Bleed For This, the actor feasted on chicken, avocado, spinach, and tomatoes, and kept his morning meals consistent: “Breakfast was protein powder, ice, water, a splash of almond milk, and some frozen fruit—like, maybe, 10 blueberries.”
For a clean bulk, you need just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the meal plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you’re eating the starch-containing meals before and right after your workout, and then avoid starchy carbs later in the day.
If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.
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Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: (Post-workout nutrition) Contains starchy carbs
Meal 5: Contains starchy carbs
Meal 6: Contains starchy carbs
SEE ALSO: 8 Power Fruits for Better Health