Anyways here are my top 10 favorite muscle building foods (and drinks)… 1 NYC personal trainers agree Milk – If your stomach can handle milk, I’m all for it if you’re trying to build muscle. Normally I don’t recommend people drink milk, but if gaining muscle or strength is your goal, there’s no denying that milk works incredibly well. NYC personal trainer One of my clients I put on a 1/2 gallon of milk per day diet in addition to his regular diet and he put on 15+ lbs & got much stronger over the course of 2 months… If you’re really skinny you can even try a gallon of milk per day. 2.Personal trainer New York say Meat – Some of the best protein sources you’ll find come from good cuts of meat. I recommend steaks, ground beef and pork for trying to put on some muscle. As much as I’m not a fan of Wal Mart you can usually find some cheap stakes that taste pretty good for $4-$5. Granted the meat isn’t organic grass fed or anything like that, Granted the meat isn’t organic grass fed or anything like that, but if you’re trying to build muscle on a budget, you may have to sacrifice some quality in exchange for quantity. 3. Whole Wheat Pasta – Pasta is incredibly high in calories and carbs, so it makes a great muscle building meal. I like to stick with the whole wheat pasta as it’s a bit healthier for you than the white starch kind. If you mix your pasta with a cream sauce with butter and some parmesean cheese, you’ll easily have a 1000 calorie meal. 4. Peanut Butter – Peanut butter (or almond butter) is a great way to get a bunch of calories in your mouth without eating a ton of food. Most guys who need to put on size have a hard time eating a lot of food, so finding foods that pack a bunch of calories in small servings is a good idea. A peanut butter sandwich on wheat bread will give you about 500 calories or so. If you eat two with a glass of milk, then you’ll be on your way to a great muscle building meal. 5. Nuts – Almonds & walnuts are my two personal favorites. Both of these have lots of healthy fats in them and pack a bunch of calories. A 1/4 cup of nuts usually has 200 calories in it. You can easily add 800 calories to your day by making a big handful of almonds your snack in between each meal. 6. Olive Oil – Just like nuts, olive oil has a lot of healthy fats in it – And it has 120 calories per TBSP. Olive oil can be used to cook pretty much everything from meat to veggies to eggs. You can also add a few tablespoons to a smoothie. It’s a great way to get more fruit in your diet & also consume a bunch of calories (trust me you actually wont taste it). 7. Eggs – Your morning breakfast should look something like this… 4 egg omelette with red pepper, onion & cheese, 2 pieces of wheat toast with peanut butter, hashbrowns and a glass of milk. Eggs are easy to make & not to mention incredibly cheap to buy. They pack a lot of protein & are a perfect meal for breakfast. 8. Fish – Fish is actually great for both building muscle & losing fat. It pretty much boils down to how much of it you eat. A 4 oz piece of salmon is good for fat loss, while a 10 oz piece would work for muscle building. Fish like salmon pack a ton of protein & omega 3′s. The only draw back to fish is it can be a bit pricey, and a lot people just don’t like it. 9. Brown Rice – Rice is always a great post workout meal along with some beans and a chicken breast. Brown rice can be used in a lot of dishes such as stir fry with veggies, chicken and teryaki sauce. Brown rice usually has about 300 calories for a normal serving size. 10. Potatoes – The potato is very versatile as a muscle building food. You can make mashed potatoes or baked potatoes ahead of time and store them in the fridge. You can also use them to make homefries or hashbrowns in the morning. Add some butter and cheese and you’ll add a bunch more calories to your potato. Conclusion As you’ll see I still am eating mostly REAL foods. There’s not much thats processed on this list. Eating for muscle building is much different than for fat loss. I actually think it’s alot harder because you have to plan everything out much better than you do for fat loss. You should be eating 3-4 meals per day + 2 snacks each day. And all of them should be packing a bunch of calories. Most people who are trying to build muscle should be eating between 4,000-6,000 calories a day depending on how active you are throughout the day.
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