Weekly list of men's fitness and muscle-building recipes

In the process of fitness, many people will pay attention to their diet, because a reasonable diet is very good for fitness. Of course, doing so can make it easier for us to achieve fitness goals, but many people don’t know what is the diet for boys to gain muscle. , I believe someone still knows about the fitness and muscle-building recipes for boys. So, what is a weekly list of men’s fitness and muscle-building recipes? Let’s find out together below.

Muscle Gaining Recipe

Weekly list of men’s fitness and muscle-building recipes

The first day

Meal 1: 2 slices of bacon, 4 eggs, half a medium bell pepper, 1/4 medium onion, 1 slice of cheese


Meal 2: Half a medium tomato, 2 tablespoons pine nuts, 1/4 medium onion, 1 tablespoon olive oil


Meal 3: 226 grams of salmon, 8 asparagus shoots, 1 tablespoon of olive oil, 1/3 cup of raspberries, 170 grams of skinless chicken breast, half a cucumber


Meal 4: 4 raspberries, half a cup of cheese, 3 tablespoons of whipping cream, 1 tablespoon of whey protein


The next day

Meal 1: 4 eggs, 2 tablespoons salad dressing, 2 green onions, 1/4 cup cheese, 3 egg whites


Meal 2: 170g steak, 2 cups broccoli, 1 tablespoon olive oil, 1/4 red onion


Meal 3: (after training) 2 scoops of recovery drink


Meal 4: 85 grams of spinach, half a cup of coconut water, 1/4 medium onion, 3 chicken thighs


Meal 5: 1 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries


The third day

Meal 1: 4 eggs, 3 egg whites, 1 cup broccoli, 1 tablespoon olive oil, 1/4 cup cheese


Meal 2: 1/2 cup peas, 1/2 cup carrots, 3 chickenslegs, 2 tablespoons cheese, 1 tablespoon canola oil


Meal 3: 1 and a half tablespoons of whey protein, 2 tablespoons of natural peanut butter, 2 tablespoons of flaxseed meal


Meal 4: 198 grams of tuna, 2 cups of baby spinach, 1/2 cup of sliced ​​mushrooms, 1/2 medium tomatoes, 1 tablespoon of olive oil, 1 tablespoon of unsalted butter


The fourth day

Meal 1: 2 slices of turkey bacon, 4 eggs, 226 grams of chocolate milk


Meal 2: 2 tablespoons mayonnaise, 1 stick of celery, 1/4 medium onion, 1 can of tuna, 3 leaves of lettuce


Meal 3: (after training) 2 scoops of recovery drink


Meal 4: 170g steak, 8 cabbage cabbages, 1 tablespoon olive oil


Meal 5: 1/2 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries


The fifth day

Meal 1: 1 cup full-fat yogurt, 1/2 tablespoons whey protein, 2 tablespoons chopped walnuts, 1/4 cup raspberries


Meal 2: 2 cups baby spinach, 2 strawberries, 3 tablespoons chopped onion, 1/2 cup sliced ​​mushrooms, 198 grams skinless chicken breast, 1/3 tablespoon olive oil


Meal 3: 1/4 cup cheese, half a tangerine, 2 tablespoons chopped walnuts, 1 and a half tablespoons whey protein


Meal 4: 200g steak, half a medium onion, 1 bell pepper, 1 tablespoon rapeseed oil


The sixth day

Meal 1: 4 eggs, 3 egg whites, 1 cup sliced ​​mushrooms, 1/4 medium onion, 1 slice of cheese


Meal 2: 2 cups lettuce, half an avocado, 2 tablespoons salad dressing, 2 green onions, 200 grams skinless chicken breast, 1 tablespoon olive oil


Meal 3: (after training) 2 scoops of recovery drink


Meal 4: 200 grams of lean beef, half a medium tomato, half an onion, 1/4 cup cheese, half a cucumber, 2 tablespoons olive oil


Meal 5: 1/2 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries


The seventh day

Meal 1: 226 grams of chocolate milk, 1 and a half scoops of whey protein, half a cup of coconut water, 2 tablespoons of instant coffee


Meal 2: 200g beef tenderloin, half cup pineapple chunks, 2 cups baby spinach, 1/3 tablespoon olive oil


Meal 3: 1 cup broccoli, 200 grams skinless chicken breast, 1 cup cauliflower, 1/3 tablespoon unsalted butter, 2 tablespoons slivered almonds

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