3 meals to build muscle mass and reduce fat

3 meals to build muscle mass and reduce fat

The next 3 meals have one thing in common – they are perfect, do not contain unnecessary calories and are ideal for increasing lean muscle mass. Assuming that you exercise regularly, these 3 meals will burn the excess fat and are generally healthy meals.

You don’t know what to eat for breakfast?
Or lunch?
How about dinner?
Well now you will know. Although you may need to change the portion ratio of the food according to your purpose and body type, these meals are universal to anyone who wants to keep an eye on its nutritional and caloric intake. Enjoy.

1. Perfect breakfast

4-6 whites 2 whole eggs
70 grams of oat flakes
1 banana
525 calories, 38 grams of protein, 59 grams carbohydrates, 15 grams of fat

Why? Eggs, the foundation of every fitness nutrition plan, offer quick absorption for a morning start to the process of muscle growth. Oat flakes provide complex carbohydrates. The banana contains fructose and potassium that help glycogen formation in the liver and muscles to minimize muscle breakdown.

Tip for those who have difficulty increasing muscle mass: Instead of water, use 400 ml of skim milk to prepare the oat flakes. It adds another 16 grams of protein, 24 grams of carbohydrates and 4 grams of fat.

Tip for those who want to reduce excess body fat: Consume only whites to keep calories low and use strawberries instead of bananas to save an additional 50 calories.

2. Perfect lunch

200-250 grams of veal
100-120 grams of whole grain pasta
One serving of broccoli
700 calories, 60 grams of protein, 83 grams of carbohydrates, 13 grams of fat

Why? When it comes to building muscle, nothing can compare with veal. It naturally contains creatine, all the necessary amino acids and the full range of B vitamins. It also contains large amounts of iron to help with energy production. Pasta provides carbohydrates that are essential for energy and broccoli contains components that help to control the body fat.

Tip for those who have difficulty increasing muscle mass: Opt for veal which is not as “clean”, meaning it contains more fat naturally. Additional fat helps protect muscle glycogen and its usage in order to have a greater muscle mass.

Tip for those who want to reduce excess body fat: Time the consumption of your carbohydrates at lunch – eat only 50 grams of pasta but do consume twice as much broccoli. Broccoli contains few calories and is rich in fibroids and helps you control your hunger and the calories as well.

3. Perfect dinner

A piece of chicken steak
A piece of (sweet) potato
One serving of “golden mix”
603 calories, 69 grams of protein, 61 grams of carbohydrates, 7 grams of fat

Why? The combination of carbohydrates and protein in this meal increases insulin levels, creating hormonal environment that is ideal for muscle growth. Sweet potatoes decompose slowly, allowing the environment to be retained and the source of protein that contains very little fat (chicken steak) helps to maintain the body fat.

Tip for those who have difficulty increasing muscle mass: Add 1 cup of milk and put olive oil on chicken steak for additional protein and essential fats for optimal muscle growth.

Tip for those who want to reduce excess body fat: Eat half a serving of potato and replace it vegetables such as lettuce or cabbage for fewer calories.

The Gentleman

A young, enthusiastic man with a passion for fashion, healthy lifestyle and a constant need for improving myself. Having enjoyed ( and still enjoying ) the benefits of my current lifestyle, I am dedicating my time providing short, insightful posts and tips on how to become a better man.