"Three points of exercise, seven points of diet", in the process of gaining muscle in fitness, diet holds a very important weight for muscle gain itself. Through a reasonable dietary arrangement, you can increase your own weight, and with the help of fitness exercises, you can gain muscle well and turn into a fit body shape. Below, Health Health Diet Culture introduces recipes on fitness muscle building, this week's diet plan, for your muscle building process has a very big role in promoting oh.

Muscle Building Recipe Plan Weekly Table:

Day 1:

Meal 1: 2 slices of bacon, 4 eggs, half of a medium-sized persimmon pepper, 1/4 medium-sized onion, 1 slice of parmesan cheese

Meal 2: half of a medium-sized tomato, 2 tablespoons of pine nuts, 1/4 medium-sized onion, 1 tablespoon olive oil

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

Meal 4: 4 raspberries, ? cup of parmesan cheese, 3 tablespoons of light cream, 1 tablespoon of whey protein

Day 2:

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

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

Meal 3: (post-training) 2 scoops of recovery drink

Meal 4: 85 grams spinach, ? cup coconut water, ? medium onion, 3 chicken thighs

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

Day 3:

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

Meal 2: ? cup peas, ? cup carrots, 3 chicken thighs, 2 tablespoons cheese, 1 tablespoon canola oil

Meal 3: 1? scoops of Whey protein, 2 tablespoons of TEN: Ran peanut butter, 2 tablespoons of ground flaxseed

Meal 4: 198 grams of tuna, 2 cups of baby spinach, ? cup of sliced mushrooms, half of a medium-sized tomato, 1 tablespoon of olive oil, 1 tablespoon of unsalted butter

Day 4:

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

Meal 2: 2 tablespoons of mayonnaise, 3 chicken thighs, 2 tablespoons of cheese, 2 tablespoons of rapeseed oil

Meal 3: (post-training) 2 scoops of recovery drink

Meal 4: 170 grams of steak, 8 small kale cabbages, 1 tablespoon of olive oil

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

Day 5:

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

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

Meal 3: 1/4 cup of parmesan cheese, half a mandarin orange. 2 tablespoons of chopped walnuts, 1 scoop of whey protein

Meal 4: 200 grams of steak, half a medium onion, 1 persimmon pepper, 1 tablespoon of canola oil