Muscle Building Diet Plan

Meal 1 Immediately upon awakening • 1 scoop Whey Isolate

Meal 2(40mins later) • 1 cup oats • 1 scoop casein • ¾ cup egg whites or ½ cup egg whites + 1 egg • 1-2 tbsp. almond butter or natural peanut butter • ½ banana or ½ cup fruit

Meal 3 • ½ egg whites or 1 cup Greek yogurt(non-fat) • 10-15 almonds

Meal 4 • Chicken breast 1 ½ • Veggies • 1 cup brown rice • 1 tbsp. olive oil or healthy fat

Meal 5 (pre workout) Consume 1 ½ - 2 hrs. prior to training • ½ cup oats • 1 scoop whey protein (30mins prior to training)

Meal 6 (post workout) • 1-2 scoop Whey isolate • 1-2 scoop Waxy maize or quick sugars(fruits) • NO FAT SOURCES AT ALL

Meal 7 Same as Meal #4 but switch protein source occassionally

Meal 8 (Night) • 1 scoop casein • ½ egg whites • 1-2 tbsp. almond butter or Natural PB


*Note the substitutions and exceptions
*Most important protein shake to consume is immediately after training, it is totally fine to switch the protein shakes in the diet with a natural protein source such as chicken.
*Complex Carb subs- brown rice example= whole wheat pasta/breads, sweet potato,oats
* Protein source subs-chicken= extra lean turkey,fish(talapia,salmon,tuna),extra lean ground beef and steak

*Meal 7- your body can afford simple carbs such as regular potatoes and white rice during this point, especially if your are a HARD GAINER. ONLY DURING THIS MEAL.

*Casein sub= egg whites with fat source