The ultimate result will be seen in six weeks.
There is a general guideline to gain muscular mass, which is equally popular among bodybuilders and sports newbies. The first phase is “bulking,” which implies eating to get one’s fill, and then, to reveal the newly-formed muscles, one should control the caloric intake by “cutting.” If you’re determined to sculpt your body in the shortest possible time, consider counting calories from the outset. In this way, the two phases are more likely to combine into a super-effective “clean bulking” one that will eventually lead you to your dream shape.
This stripped-down dietary plan is elaborated for a caloric shortage with a fair share of high-grade protein and carbs, which jumpstart the process of muscle growth and shift fat when combined. The nutritional value of these recipes rises up throughout the day, enabling you to torch calories till midday and afterward build muscle.
Coffee for breakfast
12 ounces of freshly-made coffee work miracles in the morning. It’s a low-calorie drink that enhances your metabolic rate. Basically, there are plenty of coffee recipes to be chosen from. Our suggestion is the French press. The things you need will be coarse-ground coffee and water. The finished product contains 4 calories only. The overall preparation time is 6 minutes.
1. Mix 12 ounces of water with 2 tablespoons of coffee in a French press. Close the lid and leave the mixture for 4 minutes without stirring.
2. With the weight of your hand, push the plunger gently down to the bottom. Pour into the cups and serve right away.
For those who can’t do without a morning snack, try having coffee with 4 eggs, a portion of fruit, 2 tablespoons of peanut butter, 8 ounces of lean meat, or a quarter cup of nuts.
Salmon & avocado for lunch
Salmon abounds in protein and omega-3 fats that are beneficial for heart-rate optimization and muscle gain. For this dish, you will need 8 ounces of salmon, half an avocado, 1 teaspoon of olive oil, and some pepper and salt. The finished product contains 483 calories, 29g fat, 47g protein, 7g fiber, 9g carbs. The overall preparation time is 13 minutes.
1. Spread your olive oil over the salmon, add pepper and salt, and fry on both sides for 10 minutes.
2. Serve with avocado slices.
If you lack some of the ingredients, don’t give way to despair. Salmon can be replaced with the chicken fillet or flank steak. As for avocado, try having 3 eggs or half a cup of nuts instead (almonds, macadamia nuts, or cashews will do).
Pork loin and potatoes for dinner
There are two healthy suggestions to this meal — potatoes or white rice. 3-4 cups of white rice will cover your carbs intake. If you aren’t really excited about rice, 24 ounces of diced potatoes will tick the boxes. So, here are the necessary ingredients to make this meat course:
• 24 ounces of potatoes, diced (or 3-4 cups of white rice)
• 4 tablespoons of canola oil
• 8 ounces if pork loin (can be replaced with chicken, salmon, or bison)
• half a red pepper, sliced
• 1 cup of broccoli florets
• 2 tablespoons of sliced red onions
• Half a cup of carrots, chopped
1. Pour 1 tablespoon of oil onto your nonstick frying pan, add your potatoes, and sauté them over medium-high heat. Cook for around 12 minutes until light brown, stir occasionally. Clear up the pan and pour in 2 more tablespoons of oil. Roast your pork loin for around 3 minutes, then flip it over and cook for additional 3 minutes.
2. After the pork loin is made, heat your last tablespoon of oil, and sauté all of your vegetables. Stirring frequently, cook them until they’re soft and slightly brown. It will take you nearly 10 minutes.