- 6-9 oz. extra-lean ground beef - 2 cups pasta - 3⁄4 cup broccoli (700 calories, 60 g protein, 83 g carbs, 13 g fat)

Why? For muscle-building, there is nothing like beef, it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Tip: Choose lean, not extra-lean, beef (around 10% - 15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake. Eat just 1 cup of pasta but double up on the broccoli, low in calories, high in fiber to control calories and your feelings of hunger.


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