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Muscle-Up Diet Plan

Sample medium- and low-carb plans

Sample Medium-Carb Day

Meal 1: 60g carbs, 45g protein
3/4 cup oats (dry measure), 1/2 cup blueberries 1 scoop whey protein, 7 large egg whites

Meal 2: 60g carbs, 45g protein
10 oz. sweet potato, 5.5 oz. cooked chicken breast, mustard to taste, 1 cup broccoli

Meal 3: 60g carbs, 45g protein (post workout meal)
2 scoops waxy maize, 2 scoops whey protein, 2 teaspoons Branch Chain Amino Acids

Meal 4: 60g carbs, 45g protein
1 1/2 cup cooked brown rice, 7.5 oz. tilapia (cooked measure), soy sauce to taste, 1 cup green beans

Meal 5: 45g protein, 15g fats
5.5 oz. cooked turkey breast, 2 cups asparagus, 2 tablespoons almond butter

Meal 6: 45g protein, 15g fats
4.5 oz. eye of round steak, sea salt and pepper to taste, 1 tablespoon extra virgin olive oil

Sample Low-Carb Day

Meal 1: 30g carbs, 45g protein
1/2 cup oats (dry measure), 1/4 cup blueberries, 1 scoop whey protein, 7 large egg whites

Meal 2: 30g carbs, 45g protein
2/3 cup cooked brown rice, 7.5 oz. tilapia (cooked measure), soy sauce to taste, 1 cup green beans

Meal 3: 30g carbs, 45g protein
5 oz. sweet potato, 5.5 oz. cooked chicken breast, mustard to taste, 1 cup broccoli

Meal 4: 45g protein, 20g fats
2 whole omega 3 eggs, 10 egg whites (all made into an omelet with fresh vegetables), 1.5 tablespoons extra virgin olive oil

Meal 5: 45g protein, 20g fats
5.5 oz. cooked turkey breast, 2 cups asparagus, 3 tablespoons almond butter

Meal 6: 45g protein, 20g fats
4.5 oz. eye of round steak, sea salt and pepper to taste, 1 tablespoon macadamia nut oil

Sample Schedule
Monday: Training day, high carb
Tuesday: Off day/cardio, low carb
Wednesday: Training day, medium carb
Thursday: Off day/cardio, low carb
Friday: Training day, high carb
Saturday: Training day, medium carb

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