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KNOWLEDGE
FLUSH FITNESS DAILY

Healthy Muscle Building Meal Plan

By Zelle Maree on February 10, 2014

 

 

SUPPS

Multivitamin

Iron

Calcium

5g creatine monohydrate

+ 500mL water

MEAL ONE

30g Oats (porridge)

100mL full cream Milk

Omelette

2 x eggs

3 x egg whites

1 x Tomato (chopped)

1 cup baby spinach leaves

1 cup mushrooms

WATER

500mL + green tea

MEAL TWO

200g Chicken Breast

100g Mushrooms

100g sweet potato

20mL Sweet chilli sauce

WATER

500mL

MEAL THREE

200g Chicken Breast

50g uncooked/120g cooked brown rice

100g sweet potato

100g Broccoli

 

WATER

500mL

MEAL FOUR

160g Low Fat Cottage cheese

100g smoked salmon

1 wholemeal round bread roll

WATER

500mL

PRE WORKOUT

1 scoop NGORGE

1 scoop HumaPro

1 banana

INTRA WORKOUT

1 scoop XTEND

750mL water

POST WORKOUT

1 scoop HumaPro

400mL water

MEAL FIVE

300g barramundi

150g pumpkin

100g Broccoli

WATER

500mL

MEAL SIX

2 scoops Cytosport Casein

500mL water

BEDTIME SUPPS

250mL water

Zinc Magnesium Aspartate (ZMA)

BREAKDOWN

2629.9 calories

Carbs: 183.3

Protein: 362.8

Fat: 49.5