Read the entire article and you will receive a description for an easy to follow muscle building diet. A topic of such great interest.

Breakfast- Always begin with a shake. A good example would be rice, pea or hemp protein, or some combination of the three. Blend 30-40 grams of protein in 8 oz. of organic coconut milk and 8-12 oz. water. Blend in a banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tablespoons maca powder, which is great for increased testosterone production and virility. You will really enjoy the taste.

Snack- After waiting a few hours, you could have a few tangerines and some pistachios/cashews or a couple apples with almond butter. Fresh ground almond butter is best. Also, at night you might want to mix it with organic honey, washing it down with a cup of hemp or almond milk.

As part of your muscle building diet you should learn to have high sodium intake for strength and energy production, so always have a few pickles daily and add sea salt to some of your food.

Lunch- Legumes or beans, with organic brown rice or quinoa. Sauté black beans with peppers, tomatoes, onions and garlic and mix that with rice. Add with salsa and some fresh avocado.

You could also have a salad or eat some raw veggies or mix some steamed kale or spinach together.
If you like, you could have an almond butter and jelly sandwich for lunch.

Snack- When away from the house carry Raw Organic Food Bars and a variety of nuts. At home fruit is good.
Drink another shake some time during the day which should be right after training. Similar to the shake above except eliminate the coconut milk or the cacao but do use the maca powder. Blend a banana, almond milk, water, frozen spinach with Vega and some extra protein.

During workouts drink coconut water or regular water. Try to drink at least a half gallon of water throughout the day. Drinking two cups of green tea each day is good.

Dinner- Cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. Squash, onions, spinach and garlic. Vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup. Let cook for 2 hours and then mix in some quinoa. If attempting to get lean skip the brown rice. Adding potatoes (even just one) to the stew makes them creamier and even more delicious.

Limit soy consumption because of its estrogenic effects but for the occasional cheat meal have some tofu with brown rice or some kind of meat substitute with brown rice pasta.

Eat soy and wheat free veggie burgers one or two nights per week and always have a large spinach salad mixed with tomatoes, broccoli, olives, peppers, onions, carrots, apples, berries, nuts, seeds, and avocado. Finish with olive oil, Vega oil and balsamic vinegar.

Dessert- To end your muscle building diet if you need to cheat have some organic coconut milk ice cream. It is tasty and healthy. Coconut milk contains healthy MCT’s and has none of the dangers of cow’s milk. It is sweetened with organic agave syrup.

Another cheat dessert is organic, dark chocolate. This has been shown to have a variety of health benefits. Newman’s Own, The Endangered Species Chocolate Company and Green and Blacks.

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