Monday Muscle Meal (Post Workout Food)

It’s Monday afternoon and time to share with you another Monday Muscle Meal plan.

Today’s meal is a post workout food that you can eat about an hour after your workout.

Post nutrition is by far the most important meal in order to build rapid lean muscle.

The reason it’s the most important is because after a workout your body and muscles are primed to take in the necessary nutrients for recovery and the rebuilding of muscle.

If you remember, Last week I told you that I don’t eat my first meal until 12:00 p.m.

It was my muscle omelet.

I do this to keep my body optimally lean throughout the day keeping my insulin in check.

Here is how my day looks:

  • 1. I usually train around 2-3 p.m.
  • 2. At 3:30 p.m. I have my post workout shake (High Protein/Low Carb)
  • 3. And at 4 p.m. I have my first post workout meal consisting of high protein, low carb, and no fat.

NOTE: We don’t want fat in our first meal after working out because is slows down the digesting of protein.

We want protein to digest fast so that our muscles can begin the rebuilding process. This is why you need a protein shake 30-60 minutes after training.

After 1-2 hours you should eat your first post workout meal.

Here is today’s post workout meal that you can try.

Try it and let me know how you liked it.


1. 1 Cup Egg Whites

2. Ground Turkey

3. Cumin

4. Black Beans

5. Diced Tomatoes

6. Greek Yogurt

7. 3/4’s Cup White Rice. For guys trying to gain weight, 2 Cups Cooked.

Without Rice

Fat -8 grams

Protein -100 grams

Carbs -29 grams

=623 Calories

3/4’s Cup White Rice

Fat -8 grams

Protein -103 grams

Carbs -63 grams

=773 Calories

2 Cups White Rice

Fat -8 grams

Protein -108 grams

Carbs -122 grams

=1,023 Calories

NOTE: If you have excess body-fat to lose, leave out the white rice.
Doing so will put you at 623 Calories.

Want to see me actually make it?

If you need a muscle building program that’s short on time, but BIG on results to go along with these meals, you can still enter to get a FREE COPY of my 180 Muscle Method Program by clicking this link here=>The180 Muscle Method



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