Turbocharged diet to gain muscle –

you keep the Workout up to date, but has not yet conquered the muscles that wanted? Adopt the foods and diet that help you gain lean mass and definition.

Allies for your diet:

Tomato gives flavor without getting fat

He is a joker in the kitchen, as he can be consumed raw, cooked, in sauces, and goes with almost everything: pasta, meat, chicken, other vegetables. As it is low in calories – a tomato has 25 calories – it helps to increase the volume of the meal, giving a feeling of satiety, without weighing it down on the scale. In addition, it is a good source of antioxidants such as vitamin C and lycopene.

Find out: How to participate in the Experience event, in São Paulo

Soy maintains lean mass

The grain has a great nutritional importance because it has a high protein value and a good amount of fibers soluble, which make the intestine work correctly. It is also rich in an amino acid called leucine. According to research published by the American Society for Nutritional Sciences, diets that offer leucine help preserve muscle mass, which normalizes the metabolism rate, making it easier to maintain weight. “The regimes lead to a decrease in lean mass and this loss is responsible for the difficulty of keeping the pointer on the scale”, says Patrícia Bertolucci. “The greater our muscle mass, the more calories we burn each day,” she adds.

Read too: 12 foods to gain muscle

turbocharged diet

Breakfast

Option 1: 1/2 cup. (tea) of strawberries + 2 col. (soup) of oats + 1 pot of yogurt skimmed + 1 cup. (coffee) coffee

Option 2: 1/2 papaya + 2 slices of light whole wheat bread + 2 col. (dessert) of cottage cheese + 1 glass of light soy-based yogurt + 1 cup. (tea) mate tea

Option 3: 1 slice of melon + 2 wholemeal toast, 2 col. (dessert) light cream cheese + 1 cup. (tea) coffee with skimmed milk

Option 4: 1 guava + 3 crackers + 1 col. (tea) light cottage cheese + 3 slices of turkey breast + 1 cup. (tea) fennel tea

Option 5: 1 cup (200 ml) of milk soy sauce mixed with an apple + 2 slices of light wholemeal bread + 2 thin slices of mozzarella + 1 cup. (coffee) coffee

Option 6: 1 slice of papaya + 2 slices of light cereal bread + 2 col. (dessert) light cottage cheese + 1 cup. (tea) coffee with skimmed milk

Morning snack

Option 1: 1 light cereal bar

Option 2: 1 pear

Option 3: 1 cup (200 ml) soy milk (ready-made, unflavored)

Option 4: 1 gossip

Option 5: 1 pot of light fruit yogurt

Option 6: 3 biscuits oat it’s honey

Lunch

Option 1: lettuce salad, grated raw carrot and 2 col. (soup of soy cooked + 1 grilled chicken breast fillet (130 grams/raw) with tomato sauce and 1 slice of light Minas cheese + 2 col. (soup) cooked endive + 1/2 mango

Option 2: watercress, iceberg lettuce and tomato salad + 1 large white fish fillet (130 grams/raw) roasted with onions and peppers + 1 tbsp. (soup) of sauteed potatoes + 2 col. (soup) of cooked spinach + 1 Alpine bonbon

Option 3: chard, hearts of palm and bell pepper salad + 1 roasted tomato, stuffed with 1 col. (soup) of cottage cheese with a drizzle of olive oil and parsley + 2 col. (soup) brown rice + 2 col. (soup) of boiled broccoli, 1 kiwi

Option 4: chicory, carrot and tomato salad + 1 roasted soy protein kibbeh + 2 col. (soup) of sautéed green beans + 1 pot of soy milk-based ice cream

Option 5: endive, tomato and radish salad + 1 filet mignon steak (100 grams/raw) grilled + 2 tbsp. (soup) brown rice + 2 col. (soup of beans + 1 small bunch of grapes

Option 6: arugula (or lettuce) and beetroot salad + 150 g of tofu (soy cheese) grilled with soy sauce and grated ginger + 1 serving of yakissoba (1 cup of pasta with vegetables: carrots, onions, peppers, split peas and cabbage) + 1 slice of watermelon

Plus: 3 Habits You Should Ditch If You Want More Defined Muscles

Afternoon snack

Option 1: 1 cup (200 ml) light soy milk whipped with 3 almonds or 3 Brazil nuts

Option 2: 3 wholemeal biscuits + 1 pot of light fruit yoghurt

Option 3: 1 soy bar + 1 cup (200 ml) light soy-based juice

Option 4: 2 slices of light bread + 2 slices of tomato + 3 slices of turkey breast

Option 5: 1 small protein bar or 1/2 large bar

Option 6: 2 Polenguinhos Light + 3 slices of light soy Swedish bread

To have lunch

Option 1: lettuce salad + 1 bread small syrian + 1 slice of cheese + 3 slices of lean ham + 1 col. (coffee) of light cottage cheese + 3 slices of tomato + 1 persimmon

Option 2: chard and carrot salad + 1 light roast turkey burger + 2 col. (soup) of tomato sauce + 2 col. (soup) pea + 1 diet gelatin

Option 3: lettuce and grated radish salad + 1 can of tuna in water with cubes of tomato, onion and parsley + 2 col. (soup) cooked soy + 1 cup. (tea) fruit salad

Option 4: endive and cherry tomato salad + 2 baked fish empanadas + 2 tbsp. (soup) of corn + 1 col. (soup) pea + 1 slice of pineapple

Option 5: lettuce, cucumber and tomato + omelette with 2 eggs tomato, red pepper, green beans and 1 thin slice of mozzarella cheese + 1 light wholemeal toast + 1 fruit popsicle

Option 6: green leaf salad, carrots and mushrooms + 1 portion (200 ml) of tomato soup with 2 col. (soup) of soy protein in grains and 1 slice of light Minas cheese cut into cubes + 1 diet pudding

Nutritionist tip:
The measure of the salad is 1 dessert plate. You can season it with salt, lemon and mustard.

Supper

eat the fruit of your preference, with the exception of coconut and avocado.