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Build muscle fast

Stay on track is one thing many ignore when they are training and this has channeled to the meal plan for muscle building and weight loss ignored. Like in the earlier articles for you to build muscle food should be your supplement for nutrients. This is either you need to be lean or have some carved fine mass. You have to know how to eat right.




Meal 1 – 8.a.m

11 eggs (white part)

1 cup of oatmeal /corn flakes  or ½ cup of bagel

7 OZ of orange juice or 1 cup mixed, blended fruit juice.

Meal total: 549 calories, 46 grams of protein,87 grams of carbs,6 grams of fat


Meal  2- 11 a.m.

7 OZ chicken breast

1 small, medium potato

Meal totals: 309 calories , 5grams of protein , 27 grams of carbs, 3 grams of Fat


Meal 3- 1 p.m.

Whey protein shake (3 scoops )

5-7 rice cakes

Meal totals:  480 calories , 47 grams of protein , 56 grams of carbs , 2 grams of fat


Meal 4- (post workout) 3pm

7 OZ turkey breast

1-2 cups cooked pasta or white rice

1 whole grain roll

Meal totals:  967 calories , 68 grams of protein , 157 grams of carbs , 3 grams of fat


Meal 5-  6 p.m.

7OZ ground beef (85%)

1/2 slice low fat cheese

2 slices whole – grain bread

1 piece fruit

Meal totals: 693 calories, 69 grams of protein , 57 grams of carbs, 12 grams of fat


Meal 6- 9 p.m.

Whey protein shake (2 scoops )

Meal total: 170 calories, 40 grams of protein , 2 grams of carbs, 0 gram of fat

Now the daily total of calories for meal plan muscle gain and loss is


DAILY TOTAL: 3168 calories , 272 proteins , 386 carbs and 26 fats


If you have a hard time staying lean, eat smaller portion of carbs on this muscle gaining and loss meal plan.

Optional,  if you start this meal plan and find you are increasing body fat, Drop this menu list.

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One Response Comment

  • seo fiverr  November 29, 2015 at 6:36 pm

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