The Perfect Muscle Building Diet | 3400 Calorie Lean Bulk Meal Plan
Mussel meals to bulk up or burn fat
Mussels, a big bag
Garlic, 4 cloves
Spring onions, 4
White wine, 3 big glugs
Olive oil, splash
Supersize! (47g protein)
Downsize! (389 kcal)
Evaporated milk, 2/3 can
Time so far: 3min
These nutrient-packed bivalves make a perfect base for a bulk-adding or fat-stripping meal. Mussels contain 70% of your RDA of zinc, which boosts muscle-building testosterone, says nutritionist Caroline Farrell. Theyre lower in saturated fat than most meats, making them good for weight loss, too. Wash them thoroughly and bin any that dont close when tapped.
Time so far: 8min
Now fry the chopped shallots and garlic a pair of vacuum vegetables. Theyre packed with allicin, a chemical which sucks up nutrients from other ingredients, whether youre stockpiling muscle or stripping away fat. Give them 5min and slice the spring onions.
Combine + conquer
Time so far: 10min
Like that Mila Kunis dream you once had, this dish reaches climax too quickly, so get all the ingredients ready. Throw in the spring onions with a big squeeze of lemon: The acid lowers the absorption of sugars, preventing them storing as fat, says Farrell.
Add chopped chorizo sweating it on a higher heat. Throw in the mussels, cover and leave on a high heat for 3min. Then stir through the yoghurt and crushed almonds.
or downsize it!
Add the evaporated milk, wine, parsley and diced chilli. When it reaches the boil, add the mussels, put the lid on and steam for 3min.
The big finish
Time so far: 15min
Add plenty of pepper and chuck them into a serving bowl. Throw away any that havent opened a dose of bottom-feeders belly isnt a fun way to drop weight.
The benefits: Supersize
Enter the Spanish Armada: along with even more protein, chorizo brings a dose of thiamin, which helps your body make the most of the 22 amino acids needed to repair muscle fibres.
Spain strikes again throw in selenium-packed almonds to aid protein synthesis, and youre 10min away from the most potent seafaring muscle mix this side of Atlantis.
Yeast is more
Eating high-GI white bread immediately after a workout stimulates your insulin-like growth factor-1: essential for building muscle. Always go sourdough the fermentation process breaks down gluten, so no intolerance issues.
The benefits: Downsize
Youd never think a creamy dish could help you lose weight, but ingredient swaps make it possible: With evaporated milk you lose the fat, but keep the texture, says nutritionist Caroline Farrell. You wont miss the cream, but you will swap a staggering 90g of fat per 250ml with the evaporated milks belt-tightening 10g.
It speeds up digestion, helps remove toxins from the body, and stops water retention which causes bloating, says nutritionist Ian Marber. Common it may be, but parsley is certainly not ineffective.
Fat on fire
The red heat speeds it all on its way: Fresh chilli is one of the best guns in your armoury for fat loss. It spikes your metabolism and helps the uptake of nutrients, which can stop your hunger, says Marber. All you need to do now is avoid those mayo-slathered frites.
Video: 10 BEST Foods To Build Muscle & Lose Fat AT THE SAME TIME
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