Bodybuilding recipes for muscle & strength

Bodybuilding & weight training guide

We all know the key to sticking to and maintaining a successful healthy diet is to eat food which is not only good for us but is also quick to make and tastes good too. Diet for a body builder is no different, to build muscle mass successfully a good healthy protein rich diet is essential, food which is high in calories, carbohydrates and some fat is what should be on the menu.

A sensible diet aimed at building muscle should consist of around 30% protein, 55% carbohydrates and 20% fat of course this is only a very rough guide; everyone is different so to find your optimal nutritional requirements you will have to experiment a little. Once you have figured out the correct nutritional requirements for you then the next step is devising a menu, in order to build muscle you should aim to eat about 6 meals a day.

• Breakfast.
• A mid morning meal.
• Lunch.
• A mid afternoon meal.
• A post workout meal.
• Dinner.

Listed below are a few examples for meals which of course you can modify to your liking:

Breakfast

Granola crunch

¼ cup of granola.

1 and ½ cups of yogurt low in fat.

A cup of sliced strawberries of fruit of choice.

1 tbsp of brown sugar.

2oz of your favourite protein powder.

Put the yogurt into a medium sized serving dish and add the granola and protein powder, mix this together well then add the brown sugar. Top it off with the sliced strawberries or fruit of your choice and enjoy.

Lunch

Roast beef sub

A 6″ or 8″ French loaf or similar.

4oz of lean roast beef.

Lettuce leaves.

1 tomato.

½ oz of low fat cheese.

2 tbsp of mustard.

Slice the bread length ways almost to the bottom, fill with meat, lettuce, tomato, cheese and top with mustard.

Dinner

Glazed pork chop

4oz of lean pork chop.

½ cup of white rice.

1 tsp of mustard.

2 tbsp of brown sugar.

½ tsp of cinnamon.

½ tsp of basil.

8 baby carrots.

Pre heat the oven to broil then broil the meat until it is white, cook the rice and mix the carrots, spices and ¼ of water in a medium pan. Remove the chops and turn them over reducing the heat to 350 degrees Fahrenheit, mix the mustard, sugar, cinnamon and basil then spread this over the chops. Return the chops to the oven slightly reducing the temperature while you boil the vegetables and the rice is cooked. Serve the chops with the rice and vegetables.