Diet Discovery

High-Protein Bodybuilding Recipes

Nutrition very important in Bodybuilding and Exercising. Having a solid list of recipes you can turn to when you get busy and don’t want to ‘think’ about what you’re having for your meals is important for sticking with your diet because without this, chances are you’re going to opt for the next best option – take out.

Here are 5 easy-to-prepare, taste-bud satisfying recipes to get you started. Try them – you can’t go wrong!

Beef Chili

It’ll only take about 15 minutes to cook this high-protein bad boy.
Ingredients:

1/2 pound extra-lean ground beef (mince)
150g pinto or kidney beans
1/2 bell pepper in strips or diced
7 ounces/200 grams of chopped tomatoes
1/2 cup water (4 fl. oz.)
2 tablespoons malt vinegar
2 tablespoons Worcestershire sauce
8 grams chili powder/1.5 teaspoons, or more if you want it hot
1/2 teaspoon salt
1/2 cup grated low-fat cheese

Directions:

Brown the beef in a frying pan. Now add the diced tomato, peppers, Worcestershire sauce, vinegar, water, salt and chili powder. Then Stir and add your beans. Bring this to the boil for 5 minutes. Now turn down the heat and simmer for 5 minutes, 10 if you think the sauce isn’t thick enough. Then stick it all on a plate and throw on your grated cheese.
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Protein Pancakes
Pancakes are a favored breakfast for many, but unfortunately they also usually contain far too many calories and fat. Here is a lighter recipe that will fit much better with your overall meal plan.

Ingredients:

3 egg whites
1/3 cup dry oats
1 scoop vanilla protein powder
2 tbsp low fat cottage cheese
1 tsp vanilla extract
Splenda to taste

Directions:

Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed. Next add in the dry oats and whey protein powder along with the Splenda until well mixed. Once a batter has been formed, cook as you would a regular pancake, flipping at half-time. Drizzle with sugar free syrup or serve with fresh fruit.
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Creamy Taco Soup
Ingredients:

3/4 cup Greek Style Yogurt
2 cups white beans, canned
2 cups Black Beans
1/2 cup Green Chilie Peppers
2 cups Diced Tomatoes Original
1 cup Chicken Broth
2/3 cup Frozen Corn
20 oz Chicken Breast
1 Raw Clove
1 tsp Spices, Onion Powder
1 yields Lime Juice Raw
1 tbsp Oregano, Dried

Directions:

Place 1/2 cup broth and drained/rinsed white beans in the blender. Puree. Add yogurt and blend again. Pour into crockpot. Add all other ingredients to the pot. Be sure to rinse and drain black beans and chicken well before adding to crockpot.

Cook over low for 2 hours. Then serve!
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Salmon-Quinoa Salad

Ingredients:

1/2 can canned salmon, bones removed
2 tbsp fat-free mayonnaise
1 tbsp Italian salad dressing
1/2 cup cooked quinoa
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped red pepper
Directions:

In a small bowl combine the chopped vegetables, mayo, and salad dressing. Next add in the quinoa and salmon until well blended. Serve chilled.
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Linguine with Bacon and Clams

Everything’s better with bacon, including this easy, flavor-packed seafood pasta
Ingredients:

4 strips bacon, thinly sliced widthwise
1 red onion, diced
2 garlic cloves, thinly sliced
Generous pinch of red-pepper flakes
32 littleneck clams, scrubbed clean
1 cup dry white wine
12 oz whole-wheat linguine
1/4 cup chopped parsley

Directions:

Heat a large saute pan on medium and add the bacon pieces. Cook them until the fat is released and they’re well browned, about 5 minutes. Using a slotted spoon, transfer the bacon to a plate. Pour out all but a thin film of the fat.
Return the pan to medium heat and add the onion, garlic, and red-pepper flakes. Cook, stirring occasionally, until the onion is translucent, about 3 minutes. Add the clams and wine and continue to cook until most of the wine has evaporated and all the clams have opened, about 10 minutes. (If the clams aren’t opening, cover the pan until they do.)
While the clams cook, bring a large pot of water to a boil. Add the linguine and cook until al dente, according to package instructions. Drain the noodles (but keep 1/4 cup pasta water) and pour them into the pan with the opened clams. Add the browned bacon and the parsley and cook, tossing, for 30 seconds. Add a bit of the pasta water if the noodles look dry.
Divide the clams and pasta among four warm bowls and serve immediately. Makes 4 servings
References :
http://www.bodybuilding.com/fun/south1.htm

http://www.bodybuilding.com/fun/topicoftheweek82.htm
LA

Meal Plan
Weight Lifting Days
Meal one – Healthy, high fiber cereal then multi-vitamin/mineral
Meal two – Trioplex Bar and orange or grapefriut
Meal three – lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)
Meal four – handful of raw almonds and an apple or pear
Meal five – (dinner) lean white meat or fish (not fried) w/green veggies or green salad
Meal six – Protein Diet Bar
Non-Weight Lifting Days
Meal one – oatmeal w/a little honey and three egg whites then multi-vitamin/mineral
Meal two – Protein Diet Bar and apple or pear
Meal three – lean meat (chicken, tuna, or turkey) and green veggies or green salad
Meal four – handful of raw almonds
Meal five – (dinner) lean white meat or fish (not fried) w/green veggies or green salad
Meal six – Protein Diet Bar
Tips If you go Subway at lunch, then get a salad with turkey or roasted chicken and oil/vinegar on non-weights days or a 6 in wheat, turkey or roasted chicken on weight lifting days.
Always drink water.
Never eat until full, only satisfied.
Coffee is okay, but go easy on the sugar or use Splenda.
Never miss meals.
If you cut back on eating lunch out (average $6 per lunch x 5 days x 4 weeks = $120.00 a month)
By switching to cans of tuna or grilled chicken breast bags or turkey breast bags or sliced deli turkey, protein bars and large cans of oatmeal, (from eating out so much), you can save a lot of money!
Do not forget your V12 and Cold Fusion
Workouts (First 2 Weeks)
Four workouts each week with two on, two off. (Focus = one heavy and one light upper and lower body each week)
Workout 1 (Lower Body – 4 sets of 8-10 reps)
Sumo Deadlifts (Barbell)
Stiff Legged Deadlifts (Barbell)
Leg Extensions
Leg Curls
Calf Raises
Workout 2 (Upper Body – 4 sets of 8-10 reps)
Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Barbell Curls
Weighted Dips
T-Bar Rows
Weighted Pull Ups
Seated Military Presses front and behind neck
Forearm work (wrist curls)
Rest (2 Days)
Workout 3 (Lower Body – 3 sets of 12-15 reps)
Walking Dumbbell Lunges
Squats with Dumbbells
Calf Raises
Workout 4 (Upper Body – 3 sets of 12-15 reps)
Dumbbell Incline Bench Presses
Dumbbell Flat Bench Presses
Cable Crossovers
Seated Dumbbell Curls
Single arm overhead dumbbell extensions
One-arm Dumbbell rows
Dumbbell Pullovers
Lat pull downs to front and behind neck
Seated Dumbbell Front raises
Seated Dumbbell Side Lateral raises
Forearm work
Cardio
Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.
Workouts (Second 2 Weeks)
Four workouts each week with two on, one off. (Focus = one heavy workout each week for each body part) Ab Workouts
Two ab workouts per week – one heavy, one light.
Heavy ab – hanging leg raises w/dumbbell between feet and weighted machine crunches (3 sets till burn for each)
Light ab – regular crunches on floor straight and alternating (4 sets till burn for each)
Workout 1 (Lower Body – 4 sets of 8-10 reps)
Barbell Squats
Stiff Legged Deadlifts (Barbell)
Leg Extensions (toes in)
Leg Curls (toes pointed back)
Calf Raises on the leg press
Workout 2 (Chest and back- 4 sets of 8-10 reps)
Barbell Incline Bench Presses
Barbell Flat Bench Presses
Incline Dumbbell Flyes
Cable crossovers
T-Bar Rows
Weighted Pull Ups
Behind the neck lat pulldowns Hyperextensions (low back)
Rest (1 Day)
Workout 3 (Arms – 4 sets 8-10 reps)
Barbell Curls
Dumbbell Hammer Curls
Weighted Dips
One-arm overhead tricep dumbbell extension
Workout 4 (Shoulders – 4 sets 8-10 reps)
Seated Military Presses front and behind neck
Standing dumbbell side laterals raises
Standing front alternating dumbbell raises
Cardio Four times per week and change the exercises (treadmill, stationary bike, elliptical, stair stepper), duration (25-45 minutes), intensity and speed to always trick your body.
References :
http://www.bodybuilding.com/fun/gluhareff10.htm

For a typical mass building phase:
eat meals spread through out the day
try to get 1 gram of protein per pound of body weight or more
also carbs and some fats

eat meals like
6-8 egg whites and 1 cup of oatmeal with some walnuts
1-2 chicken breasts, vegetables and 1-2 cups rice
fish or other meat with a carb and some fat
protein shake with peanut butter, oats, and fruit or other carb
-always try to eat complete protein, a carb, and some fat in each meal
-make sure to begin eating a good meal as soon as possible after your workout (30min – 2 hours)
-if you are leaning out, cut out carbs
-take supplements into consideration if you are a hard gainer.

Work out each major muscle group once a week and calves and abs can be done more. The exercises are up to you
.
My Workout Routine was this:
Day 1: Quads and Hamstrings
Day 2: Back
Day 3: Shoulders, Traps
Day 4: Abs and Calves
Day 5: Biceps and Triceps
Day 6: Chest
Day 7: Rest
+ extra abs and calves whenever

Train heavy, but use good form.

Of course you can mix up the order of the body parts and days, combine body parts in any way, and take more rest days. I was very much into bodybuilding for 18 years. I do have a lot of joint problems now, so I can’t do as much. For a female I was freakishly big in my day.
References :