Healthy Size

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To add lean tissue without packing on a gratuitous helping of fat in the process, you need plenty of clean protein to provide the building blocks for growth and high-quality complex carbohydrates to recharge your energy stores. You also want plenty of vitamins and minerals, especially calcium (critical for muscle contraction) and vitamin D — because both torch fat, they’re especially valuable when you want the size without the flab. This meal plan, designed for a 160-pound male with a medium build, delivers a steady stream of all those raw materials. To adjust it for yourself, multiply your weight by 16, 18 or 20, depending on whether you’re slight, medium or larger, and multiply your weight by 1 to 1.5 to determine your protein requirements.

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