It’s Monday afternoon and time to share with you another Monday Muscle Meal plan.<\/h2>\n

Today’s meal is a post workout food that you can eat about an hour after your workout.<\/p>\n

Post nutrition is by far the most important meal in order to build rapid lean muscle.<\/p>\n

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.<\/p>\n

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

It was my muscle omelet.<\/p>\n

I do this to keep my body optimally lean throughout the day keeping my insulin in check.<\/p>\n

Here is how my day looks:<\/span><\/p>\n

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

  NOTE:<\/strong> We don’t want fat in our first meal after working out because is slows down the digesting of protein.<\/span><\/p>\n

  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.<\/p>\n

  After 1-2 hours you should eat your first post workout meal.<\/p>\n

  Here is today’s post workout meal that you can try.<\/p>\n

  Try it and let me know how you liked it.<\/p>\n

  Ingredients:<\/strong><\/p>\n

  1. 1 Cup Egg Whites<\/p>\n

  2. Ground Turkey<\/p>\n

  3. Cumin<\/p>\n

  4. Black Beans<\/p>\n

  5. Diced Tomatoes<\/p>\n

  6. Greek Yogurt<\/p>\n

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

  Without Rice<\/em><\/span><\/p>\n

  Fat -8 grams<\/p>\n

  Protein -100 grams<\/p>\n

  Carbs -29 grams<\/p>\n

  =623 Calories<\/p>\n

  3\/4’s Cup White Rice<\/em><\/span><\/p>\n

  Fat -8 grams<\/p>\n

  Protein -103 grams<\/p>\n

  Carbs -63 grams<\/p>\n

  =773 Calories<\/p>\n

  2 Cups White Rice<\/span><\/em><\/p>\n

  Fat -8 grams<\/p>\n

  Protein -108 grams<\/p>\n

  Carbs -122 grams<\/p>\n

  =1,023 Calories<\/p>\n

  NOTE:<\/strong> If you have excess body-fat to lose, leave out the white rice.
  \nDoing so will put you at 623 Calories.<\/p>\n

  Want to see me actually make it?<\/p>\n