WHAT TO EAT FOR SERIOUS MUSCLE

A fail-proof food plan that’ll see you bulk  up in just one month

Building muscle is not rocket science (one look at half the meatheads in your gym will tell you that). But it does take a little bit of know-how and a fair whack of discipline, particularly in the food department.

If you understand a few simple rules, you’ll be able to eat your way to bigger muscle gains: eat protein and complex carbs at every meal; eat at least six quality small meals a day; avoid simple carbs, stay away from bad fats and excessive salt; fuel up before you  work out, drink bucketloads of water and never starve yourself.

Got all that? Thought so. Now your next step is to learn how to make your food interesting – healthy, protein-packed and tasty – so you don’t give up and head straight for the kebab stall.

That’s where this Eat Fit Serious Muscle food plan comes in. Follow  it for a month and see how much of  a difference it can make. Then go and show off those muscles at the gym,  just to make the meatheads jealous.

MEAL PLANNER

Delicious, easy and effective  for maximum results

This muscle-building diet has been designed specifically to help you build muscle fast. It increases your daily calorie intake to around 2500, so you’ll need to train hard three or four times a week with heavy weights to ensure you put on lean muscle, not fat. Once you’ve got into the swing of things, you can mix and match your meals and snacks. Just ensure that you’re eating three meals and three snacks every day. All meals listed  are for one serving, unless otherwise specified.

MONDAY

BREAKFAST

• Two slices of French toast (wholemeal) made with one egg,  1 cup skim milk, a splash of oil and 1 tsp cinnamon.

371 calories

22.9g protein

38.3g carbs

13.3g total fat

MORNING SNACK

• 200g tub natural yoghurt with blueberries, honey and almonds, plus  a protein bar.

694 calories

58.9g protein

34.9g carbs

28g total fat

LUNCH

• Tuna (in brine)sandwich on wholemeal bread, plus one pear.

356 calories

28.4g protein

45.1g carbs

3.7g total fat

ARVO SNACK

• Smoothie: blend 25g whey protein, 300ml skim milk, 100g strawberries, half a banana and  1 tsp flaxseed oil.

310 calories

34.7g protein

29.9g carbs

5.3g total fat

DINNER

• Steak and roasted veg

You’ll need

• 3 vine tomatoes
• 1 red onion • 1 tbsp olive oil
• 1 tbsp balsamic     vinegar
• 170g rump steak
• 1 zucchini, sliced

What to do

Place tomatoes and onion in a shallow baking dish with a splash of oil. Cook in a 2000C oven for 20 minutes. Drizzle with balsamic then cook for 5 more. Cook steak to desired doneness. Rest for  5 minutes in foil then slice. Serve all with steamed zucchini.

633 calories

62.3g protein

23.9g carbs

28.8g total fat

BEDTIME SNACK

• 100g cottage  cheese and 1 cup pineapple cubes.

180 calories

16.2g protein

13.4g carbs

6g total fat