Eating Right to Build Lean Muscle Mass

To build lean muscle mass, your eating schedule should include the following.

Breakfast - oatmeal & Egg Whites

Mid Day - snack

Lunch - protein, complex carb, & fiber

Mid Day - shake **no fruit**

Dinner - protein, & fiber

Within your eating schedule, make smart choices for meals and snacks.

Good Carbs: brown rice, oats, whole wheat bread, whole grain cereals, potatoes, butter beans, corn, sweet beans, & navy beans

Bad Carbs: cookies, cakes, syrup, pies, sugar-sweeten cereal, & white bread

Protein: Chicken, Fish, Steak, & Bison

Fiber: Green Vegetables

Simple Healthy Snacks

• Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a low fat dip.
• Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
• Non-sugared cereals, snack mixes made with popcorn and whole grain cereal. Protein Shake

** After working out one low carb protein shake & also have them for snacks as well**
** No Pasta, Bread, Soda, & Soup**