Home » Meal Plans » Muscle Building Meal Plan

When prepping for a photo shoot or competition,  you need to be fuelling your body to build lean muscle. I hear girls say that they can’t get the butt, legs, and abs that they want, but when you look at their diet it is low-carb and low-calorie with nothing to fuel the muscle. Eat smart, don’t skip meals and watch your body build lean muscle!

I have found that carb cycling works great for my body! By keeping my body constantly guessing, it burns tons of stored fat. On the high days you are fuelling your metabolism and then creating a carb/calorie deficient to increase fat loss on the low days. Normal carb cycling rotates high-med-low days, and sometimes no carb days.

There are many different ways of setting up a carb cycling program, but remember that carb cycling is not for everyone. Some people’s bodies do not respond well and others respond great! Set yourself a trial period and test it out. Do not go below your weekly calorie consumption levels and adjust as you go.

Tip – Reserve your heavy leg lifting days for “high carb” and your rest days for “low carb”. That way you will have the necessary fuel for those intense leg workouts, and won’t need to output as much energy on your rest days, thus making it easier to low-carb it!

High Carb Dayrachel-doell-nike-promo-photo

First thing in the morning

Warm Lemon water + Greens drink (I drink Genuine Health total body nutrition)

Meal One

3 Whole Eggs 1/2 cup egg whites

1 Tbsp Raw Almond Butter or 12 Almonds

Supplements

Omega 3 1/2 TBSP

B Vit + Multi Vitamin

Meal 2

Turkey Lettuce Wraps ( 4 oz turkey)

5 oz sweet potato

1 cup green veggies

Meal 3

Protein cookies

1/2 cup quick oats

Flavoured protein powder and stevia to flavour

Meal 4

Protein shake with banana

Meal 5

4 oz Bison burger

8 oz yam fries

3 oz kale salad

Meal 6

4 oz chicken breast

large salad

Macro Break Down

Protein 150 grams

Carbs 200 grams

Fat 40 grams

Total Calories 1960

 

lean-legsMedium Carb Day

First thing in the morning…

Warm Lemon Water + Greens

Meal 1

4 oz salad

with 1 tbsp raw almonds

5 oz Bison Steak

Supplements

Omega 3 1/2 TBSP

B Vit + Multi Vitamin

Meal 2

Turkey Snack Balls (4 0z turkey)

1 cup Sautéed veggies of choice in 1 TBSP cold pressed coconut oil

Meal 3

Protein Cookies

Meal 4 (Post workout meal)

Protein shake with half banana

Supplements

Vitamin C

B Vitamin + Multi

Meal 5

40z White Fish

4 oz sweet potato

3 oz Broccoli

Meal 6

4 oz Steak lettuce wrap

Before Bed

Omega

Magnesium/Calcium + Zinc

Vitamin C

Macro Break Down

Protein 155 grams

Carbs 125 grams

Fat 55 grams

Total Calories 1600

 

Low Carb DayFull Body Workouts

Meal 1

Veggie Omelette

3 egg whites 1 egg

Spinach

1 TBSP coconut oil

 Supplements

Omega 3 1/2 TBSP

B Vit + Multi Vitamin

Meal 2

Protein shake

4 oz spinach

1 scoop chocolate protein

1 TBSP coconut oil

Meal 3

5 oz Turkey Burger

2 oz Yam Fries

Salad

Meal 4 (post workout)

1 scoop protein powder

Meal 5

5 oz Halibut

2 oz sweet potato

3 oz broccoli

Supplements

Vitamin C

B Vitamin + Multi

Meal 6

4 oz Thai Turkey lettuce wraps

Before Bed

Omega

Magnesium/Calcium + Zinc

Vitamin C

Macro Breakdown

Protein 180 grams

Carbs 25 Grams

Fat 50 Grams

Total Calories 1300

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