Meals to build maximum muscle

If you want to build maximum muscle, your first meal of the day should provide a wide array of top class nutrients from supplements that are absorbed very fast. It should quickly be followed by another nutrient-dense meal.

If you want a great body like 'Mr. Tamil Nadu' T. Saravanan, pay maximum attention to your diet plan.

If you want a great body like 'Mr. Tamil Nadu' T. Saravanan, pay maximum attention to your diet plan.

First meal within 5 minutes of waking up

Step 1: Pour 300-500 ml of water into blender.

Step 2: Add 25-35 gm of whey protein isolate to it.

Step 3: Add 2-3 tablespoons of honey to provide 30-45 gm of carbs (it has both fructose and glucose).

Step 4: Add 3-5 gm of glutamine.

Step 5: Add 2-5 gm of arginine.

Step 6: If you can tolerate caffeine, add 200-400 mg of caffeine, as supplement or 3-5 teaspoons of instant coffee.

Step 7: Add a couple of ice cubes.

Step 8: Blend well, sip and enjoy!

One hour later…

For this second meal, have 6 egg whites and 1 yolk (cooked in any style) with a banana. Also have a cup of oats or a couple of pieces of multi-grain bread. The rest of your meals should also provide enough nutrients to keep you in an anabolic mode. I believe this plan has helped several thousands of bodybuilders. You too can be one of them.

                                                 _ C. Lakshmi Kumar

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8 Responses to “Meals to build maximum muscle”

  1. S.Ganeshkumar Says:

    sir,
    Am pleased to you to see your forum with much more informations .Am aged 20,doing B.E.(final year).i need to develop my body and structure.. pls guide me wat all i shld follow…

    MY PROBLEM IS:
    1.Even though i eat good foods am not getting bulkier..
    2.i cannot afford more money to buy supplements.
    3.Am a vegetarian.(If needed i can eat non-veg in hotel).
    4.my height is:167cms/my weight is:68kgs

    I assure you that i ll surely follow your guidelines..

  2. takeupsculpting Says:

    Dear Ganesh,
    you haven’t told me how you train and what all you eat!
    No point in eating garbage to get ‘bulkk’ because such crash gaining will ruin your looks and make you look ugly with several spare tyres (fat) around the waist line.
    Eat once in every 3 hours ….have two egg whites in each of those meals….add 50 gm of whole wheat bread each to two of those meals…add 50 gm of oats each to two other meals…eat rice for lunch with two egg whites…..drink a glass of skimmed milk made out of Aavin or Saagar skimmed milk powder 3 times a day….this is a starting point…let’s see if you need more calories….
    Here is a training routine you have to do:
    Mon&Thu
    Bench press 4 x 16,12,8,6
    Incline press 3 x 10,8,6
    Military press 4 x 12,10,8,6
    Lateral raises 3×8
    Lying barbell extension 4 x 12,10,8,6
    Standing calf raises 4×15,12,10,8
    Tue&Fri

    Squats 4 x 12,10,8,6
    Leg press 3 x 10,8,6
    One arm dumbbell row 4 x 12,10,8,6
    Chinning 3 x max reps each set
    Barbell curl 4 x 12,10,8,6
    Crunches 3 x 15
    Reverse crunces 3 x15
    Develop mind-muscle link and train hard….always use full range of motion on each exercise and warm-up well before workout….stretch in between sets and after workout, not for warming up.
    train hard and observe your body for feedback.
    if you are smart, you will see good results.

  3. S.Ganeshkumar Says:

    Sir,
    Most respectfully, i would thank you for your guideness. From tomo i ll start my workout as you subjected here..
    Another thing i wanna ask you is, i should take supplements or not now?? can i find improvement without taking that?

    Thanks&Regards…

  4. takeupsculpting Says:

    You need not invest in supplements right now.
    But be informed that products from reputable international companies are truly assets to serious trainees.
    They are 100 per cent safe and help to achieve good results in any bodybuilding programme…….but, if you can afford to spend any more money right now, just take a multivitamin-multimineral pill with your lunch….and, you also have to increase your egg whites…..you will definitely need more protein, that I know for sure…..I’ve given less considering your financial constraint, but the protein I’ve given will be too less once you start training hard.
    I want you to save money for basic dietary requirements and then think about supplements such as creatine monohydrate, glutamine, whey protein isolate or branched chain amino acids.
    good luck.

  5. S.Ganeshkumar Says:

    sir,
    can i take any item other than egg, which gives the sum of protein as in egg??

  6. takeupsculpting Says:

    100 gm of chicken breast will give around 24 gm of protein.
    100 gm of seer fish will also give around 22 gm.
    An egg white of large size will give 3.5 gm.
    As I said, this no. of egg whites I’ve given is insufficient.
    I don’t believe in replacing egg whites with any powder.
    supplements are only supplements, they can’t replace regular food.

  7. Sir,
    Iam raj im 19 yrs old .i look thin as im weighing only 55 kgs .i am 165cms tall but d weight is not sufficient.im willin to join in indian navy.
    Though I eat a lot of meals there s no response in muscle gain .i eat rice often .Please suggest me suitable tips to increase muscle gain .iam not able to spend much money on the protien powders.
    Please suggest me a suitable remedy.iam waiting for ur reply.

  8. takeupsculpting Says:

    Dear Raj,
    you need NOT consume protein powdres, if you can’t afford to buy them. But, you HAVE to eat at least 10 to 12 egg whites every day to gain some amount of muscle. You can’t gain muscular bodyweight eating only rice. Eating too much rice may not be too good for your health too.
    There are stories on this blog on how to eat and train to gain weight. Please read them carefully and follow them religiously.
    Good luck.

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