Eating healthy takes some work and it can help one lose body fat to get ripped abs and it can help gain significant amounts of muscle. Trying to get most of one’s calories from vegetables, whole grains, legumes, and fruits eating lean meats, limiting foods low in nutrients, and moderation altogether is the key here. There’s no need to eliminate them, just limit them.
Perfect Egg Breakfast
525 calories, 38 g protein, 59 g carbs, 15 g fat
4-6 egg whites with 2 whole eggs
1 serving cream of wheat cereal
1 banana
Eggs, a universal bodybuilding staple, offer the easy-to-digest protein to kick-start muscle growth. Cream of wheat provides energy-rich complex carbohydrates, and bananas contain both fructose and potassium, which support glycogen formation in the liver and muscles to minimize muscle breakdown in the body. One may substitute 16 ounces of low-fat milk for water in prepping the cream of wheat for increased gains. This adds another 16 grams of protein, 24 grams of carbohydrates, and 4 grams of fat. Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories.
Whey Protein Shake
549 calories, 45 g protein, 91 g carbs, 2 g fat
Two scoops of whey protein
1 cup rice
4 tbsp raisins
This recipe is for quick recovery and strong muscle growth. Fast-digesting protein and carbs jump-start the rebuilding process. Whey is a great source of amino acids, and the rice and raisin mixture offers concentrated carbs that kick up insulin for muscle repair. A good gaining tip would be to bump the rice serving to 1 1⁄2 cups for more simple carbs. Likewise, a good shredding tip would be to eat 1⁄2 cup of rice and 1-2 tablespoons of raisins.
Scrambled Eggs
497 calories, 41 g protein, 18 g carbs, 29 g fat, 3 g fiber
4 organic egg whites
4 whole eggs
1 large garlic clove, minced
1 tablespoon chopped fresh oregano
1 red bell pepper, diced
½ small white onion, diced
1 tablespoon extra virgin olive oil
Sea salt and fresh ground black pepper to taste
1 tbsp cheddar cheese
This simple egg scramble not only spices things up, but also adds some great phytonutrients from the vegetables, and is low in carbs for those looking to reduce body fat. Whisk eggs and herbs in a medium bowl. Stir in peppers and onion. Lightly coat a medium skillet with olive oil and heat over medium heat. Pour egg mixture into skillet. Add garlic oregano, salt, and peppers; scramble until cooked. Sprinkle with cheddar cheese.
