The Mass Only Cookbook!

Sure dieting can be hard, but it is possible once you get used to eating certain foods. First, you have to determine what you want to accomplish.

Sure dieting can be hard, but it is possible once you get used to eating certain foods. First, you have to determine what you want to accomplish. If you just want to gain mass, you will eat foods high in: calories, protein, and carbohydrates. If your goal is to lose bodyfat, you will eat foods high in protein, and low in calories and carbohydrates.

Just remember that you don't need very much sugar. It is also important, and I have stressed this in most of my articles, that you record and keep track of everything you eat/will eat. You can also figure out how many calories and protein to eat by viewing my other articles. The following meals are for gaining mass. I will add recipes for meals to use when cutting up in future article. Okay, here we go:

Protein Pancake

The Protein Pancake is one of my favorites for many reasons. First off, it is quick and easy to make. Second off, it is easy to pack and take with you anywhere and will hold up without going bad for most of the day. You will need a blender and a large nonstick frying pan Ingredients are to make 1 large pancake(easiest way).

  • 6 Egg Whites (1 yoke optional)
  • 3/4 to 1 Cup Oatmeal
  • 1 Tablespoon Cinnamon (No Sugar)
  1. Separate the egg whites from the yokes and add raw, regular oatmeal, and cinnamon into blender. Mix until it becomes a liquid.
  2. Pour the mixture into a non-stick frying pan and fry. Once you see bubbles forming around the edges, flip and cook until solid.

You can also add Sugar-Free Pancake Syrup.

Tuna Salad

This recipe provides all of your nutritional requirements in one bowl (well, one large bowl that is.) This is also easy to pack.

  • 2 Cans Tuna
  • Lettuce
  • Carrots
  • Broccoli
  • 2 Tablespoons Olive Oil Salad Dressing
  1. Mix: Tuna, 4 Cups lettuce, vegetables, and salad dressing.

You can use any vegetables that you want to and any meat that you want to. You can also add beans and nuts. You could even put this on bread to make sandwiches.

Chicken and Rice

This is another one my favorites because you can mix everything together, put it into a Tupperware container and take off to school, or work, or wherever.

  • 8-16 Oz. Chicken Breast (Or however much you want)
  • 1/2 to 1 Cup Rice

The of this recipe is that there are so many variations. You could add: Soy Sauce, Worcestershire Sauce, Teriyaki Sauce, Lemon Juice, or Salsa. You can add Beans or steamed vegetables. You can also substitute the chicken with tuna, steak, salmon, or any other lean meat.

  1. Prepare rice as indicated on package.
  2. Cook Chicken Breast and chop.
  3. Combine the Chicken and rice.

Fish N' Chips

This is a very appetizing meal for me, because I grew up in Kentucky.

  • 8-16 Oz. Fresh Catfish (Even if it means pulling one out of the pond!)
  • 2 Potatoes
  • Lemon Juice
  1. Cook catfish filets.
  2. Slice Potatoes and fry them in a nonstick frying pan.
  3. Add a bit of vegetable oil if desired.
  4. Drip Lemon Juice on everything and Enjoy!

You can use other types of fish filets. Some examples include: Haddock, Tilapia, Salmon and others as well.

Rice Pudding

This is another of my favorites because to me, it is a Dessert!

  • 1 Serving of Protein or Meal Replacement Shake
  • 1/2 to 1 Cup Rice
  1. Steam Rice as indicated on package.
  2. Mix a protein shake with very little water to make "pudding."
  3. Mix the two together and there you go.
Other Muscle-Pumping Meals Ideas that do not need a recipe:
  • Steak and Baked Potatoes with a side of Steamed Broccoli.
  • Turkey Breast and Mashed Potatoes with a side of Corn.
  • Protein Shake and Sweet Potatoes
  • Chicken Breast and Noodles

If you decide to eat out at restaurants, be sure to order simple, natural meals. Examples of simple, natural foods include: Steak and Potatoes, Chicken and Steamed Rice, Salmon and a Baked Potato, and Chicken Salad. Try to avoid those foods that you think are deep fried, cooked in grease (hamburgers and french fries), and heavily buttered up.

Remember, sure you can have a cheat meal every now and then, just make sure that you are eating properly at least 95% of the time so that you will not get fat. That means 1 Cheat meal once or twice a week (Values based on eating Six Meals a day). Remember, Consistency is the Key in Every Aspect of Bodybuilding.

The Mass Only Cookbook PDF (115 KB)

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