Muffin Top-Less

I’ve been getting a lot of asks lately from girls who are trying to put on muscle, but are concerned they won’t be able to intake enough calories from clean foods.

• Fats have 9 calories per gram
• Carbs have 4 calories per gram
• Proteins have 4 calories per gram

If you want to increase your lean muscle, you may need to raise your calorie intake. Do not do so through “dirty bulking” as it will lead to unnecessary fat gain. Instead, increase your intake of healthy fats, complex carbs and lean proteins. Your individual needs as far as calories will need to be factored in… as well as any allergies. In addition, everyone’s bodies respond differently to different macronutrient ratios. You will need to experiment to find out what works best for YOU. Also, performing HIIT cardio 2-3 times per week can help keep fat gain at bay. Keep in mind, it is close to impossible to gain muscle without a little bit of fat (just as it’s almost impossible to lose fat without losing a bit of muscle). 

Sample Muscle Building Diet I put together:

• Breakfast: 1 egg, 3 whites, 1/2 cup old-fashioned oatmeal, 
• Snack: 1 slize Ezekiel bread, 1 Tablespoon natural peanut butter, 1 scoop protein powder
• Post-Workout: 1 scoop protein powder, 1 cup unsweetened almond milk, simple carb serving
• Lunch: 5 ounces skinless chicken breast, 4 ounce yam, 1 cup broccoli
• Snack: 8 ounces plain/nonfat Greek Yogurt, 1 ounce raw almonds
• Dinner: 4 ounces wild salmon or tilapia, 1/2 cup brown rice, 3 ounces of asparagus