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Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight.
Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the 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 starchy meals before and right after your workout and then avoid starchy carbs later in the day.
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle).
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.
Protein Bar (Recovery shake.) - 1 serving
