If you want to support the growth of your mass of lean, you should attempt to maintain a perfect diet. This article gives some information about 6 flawless and perfect meals. Also, they are very effective for assisting you to gain health, build muscles and burn fat. More conveniently, it is suitable for all meals ranging from breakfast, lunch or dinner.
If you may take a lot of time to adjust the right amount of calories absorbing, all meals below can totally help you to facilitate this process.
#1. A Great Breakfast
- From 4 to 6 nutrient egg whites together with two whole eggs
- 1 portion of cream of wheat
- One banana
Nutrient values: 59g carbs, 38g protein, 525 calories and 15g fat
Why? These nutrient values of egg come from some essential ingredients for body building. It contains assimilative protein useful for supporting the growth of muscles. Cream made of wheat cereal provides a great amount of complex carbs full of energy. While bananas keep both potassium and fructose that give glycogen formation to living body and its muscles for minimizing many possible hurts related to muscles.
Hardgainer Tip: Being a perfect replacement of the liquid in wheat cream, the quantity of milk lack of fat, contains more than the low-fat milk 24g carbs, 16g protein, together with 4g fat.
Shredding Tip: Egg whites contain the low calorie and fat. Also, it can replace some bananas with strawberries in order to burn energies more than usual 50 calories.
#2. An Ideal Lunch
- From 6 to 9 Oz ground beef containing extra-lean
- 2 cups of pasta
- Three fourth cup of broccoli
Nutrient values: 83g carbs, 60g protein, 700 calories and 13g fat
Why? In most body building exercises, there is no perfect substitution for beef which contains a great deal of nutrients such as B vitamins, creatine, and aminos. Moreover, this kind of meat also contains iron for supporting the process of energy generation. Pasta brings carbohydrates which bring a lot of broccoli yields which can eliminate fat effectively, together with a lot of energies.
Hardgainer Tip: You should choose lean instead of extra-lean beef from 10% to 15% fat. The unnecessary calories and fat support the protection of protein and glycogen essential for growth.
Shredding Tip: Control the absorbance nutrients in your lunch time: you should only eat a small amount of pasta, but many cabbages which contain few calories, but many fibers. The broccoli can assist you to eliminate your hungry feelings and control calories.
#3. A Healthy Dinner
- One serve of chicken breast, from 7 to 9 Oz
- One yam
- One cup of corns, carrots and peas
Nutrient values: 61g carbs, 69g protein, 603 calories and 7g fat
Why? The perfect combination of both lean protein and carbs support you to foster all hormones. These hormones are useful for the growth of muscles, together with raise the insulin level inside the blood system. The digestion of yam occurs very slowly, so protect the hormonal environment. Also, similar to the chicken breasts, it contains a great deal of lower-fat protein which can totally control the body fat.
Hardgainer Tip: Use a large amount of low-fat milk, about the capacity of one tall glass, necessary fats supporting physical growth and sauteed chicken with olive oil containing extra-virgin.
Shredding Tip: Eat more low-calorie vegetables such as green beans. A half of jam for one serving which contains high calories.
#4. A Great Pre-Training Snack
- 1 cup of cottage cheese containing no fat
- 2 tbsp jam made of grape with 4 slices of rye bread
Nutrient values: 89g carbs, 35g protein, 532 calories and 4g fat
Why? Cottage cheese contains many proteins which can hit the trainer’s blood in his workout and support the muscle building. Whereas grape jam contains sugar which gives a greater quantity of insulin in blood. Rye toast has the carbs low-burning aiming at obstructing the reduce of blood sugar caused by eating sugar separately.
HardgainerTip: Give more additional jam for preventing glycogen from continually decreasing
Shredding Tip: Eat dual slices of bread for controlling carbohydrates, but do not include the grape jam. Your body will probably require a huge energy for offsetting the breakdown of muscles.
One important thing to take note is that you should use this meal at least an hour before starting your training.
#5. A Healthy Post-Training Dessert
- A mixture of two scoops of whey protein shake and water
- 4 tbsp of raisins together with 1 cup of rice
Nutrient values: 91g carbs, 45g protein, 549 calories and 2g fat
Why? This meal supports the development and recovery. Also, the carbs and protein which are fast to digest can effectively assist the regeneration process. Whey is also one of the best sources for taking amino acid. While the combination of raisin and rice can create carbs which substitute for insulin to build muscles.
Hardgainer Tip: Eat from a half to 1 cup of rice to gain the fundamental carbs
Shredding Tip: Mix 1 to 2 spoons of raisins with ½ rice serving cup in each meal
#6. A Great Snack for Every Time per Day
A Turkey sandwich containing:
- 2 slices of whole-grain toast
- From 2 to 3 slices of cheese containing no fat
- From 3 to 4 slices of turkey breast
- Mixture of fat-free mayo and mustard
Nutrient values: 34g carbs, 36g protein, 316 calories and 4g fat
Why? Many experts consider this dish as one of six convenient and necessary meal for each day. It is a perfect mixture of carbs, fat, and protein which plays an irreplaceable role for any muscle buildings.
Hardgainer Tip: Mix some slices of fruit with a fixed amount of fat-reduced milk in case your body metabolize substances quicker than usual.
Shredding Tip: Eat low-carb toast for controlling the calories and carbs in your body.
With these perfect meals, we are sure that you will have a perfect body soon with mass muscle. To build muscle mass quicker, we recommend using best home rowing machine because rowing is excellent form of exercise. It brings huge benefits for your body and especially for bodybuilding. You would be impressed by your own image in the mirror after using this equipment.
Stefan – My name is Stefan. My passion in life is trying to help others stay healthy and enjoy the life. With 8-year experience in healthcare, nutrition, I am providing comprehensive solutions for gaining weight, losing weight and training your stamina or consulting services that help you to have a healthy lifestyle.