Nutrition, Recipes

Building Muscle Without the Bulk

When most hear the term muscle building they tend to think bulk, as in getting a big and beefy looking bod. In reality, building muscle and bulking up are very different concepts that require very different regiments altogether. So let’s get one thing out of the way right now…you will not bulk up just from weightlifting alone, even if you lift really heavy. Bulking up takes many years and specific dietary requirements and supplements along with super intense workouts to sculpt your body so that you gain weight, and get big and shredded at the same time.

Now that that’s out of the way, let’s talk about building muscle. Weightlifting is obviously the way to go, but when you combine it with some cardio and along with consistent nutrition, you can pack on lean muscle without adding bodyfat. What I mean by consistent nutrition is eating a diet that includes at least half of your daily calories from carbs (to help fuel your workouts) with lean protein and some added fats per day, while keeping the prepackaged foods and junk to a minimum except for the occasional treat meal. You also want to be in a bit of a calorie surplus each day, otherwise gaining muscle will be almost impossible.

Let me be clear here: when I say building muscle I mean lean muscle; nice curve and shapely glutes, with a small looking waist giving you an hourglass/s curve in the body¬† (not a more square looking or v-taper physique – although that’s good too!). Very nice looking indeed!

This is basically what my goal is right now and it’s part of my post-contest recovery plan. Cutting for a contest can be very intense so it is important to give your body time to recover from it in order for it to continue to grow and to stay healthy as well. Nutrition is key here as you cannot out-train a bad diet and you can’t function well if you’re not eating enough and eating well.

That being said, here are a few of my current go-to recipes that help to fuel me for the day, power through my workouts and, of course, build some sexy lean muscle.

Banana Nut Power Bowl

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Ingredients

1 scoop vanilla protein powder

1 tablespoon powdered peanut butter

1/2 teaspoon cinnamon

1/2 banana sliced thin

1 tablespoon almond butter

Instructions

  1. In bowl combine protein, powdered PB and cinnamon. Add in 1\3 cup of water and stir to combine (it should have a cookie dough-like consistency).
  2. Top with sliced banana and top it off by drizzling the almond butter

This serves as my first meal of the day right after fasted cardio and is super yummy!

Apple Cinnamon Donuts

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Ingredients

1 1/2 cups oat flour

2 scoops vanilla protein powder

1/2 teaspoon baking powder

1 teaspoon cinnamon

1/2 cup unsweetened almond milk

1 teaspoon apple cider vinegar

1 medium sized apple, peeled and chopped

2 teaspoons natural peanut butter

Instructions

  1. In a small bowl combine almond milk and vinegar, and set aside
  2. In a medium bowl combine, protein, baking powder and cinnamon
  3. Add in the almond milk mixture and peanut butter, stir to combine and fold in the apple
  4. Spray a donut pan with non-stick spray and divide batter into 6 equal portions
  5. Bake at 375 degrees F for 20 minute, rotate the pan half at the 10 minute mark
  6. Let it cool completely before eating. This makes 2 servings of 3 donuts each

This serves as my pre-workout meal

Sweet Potato Fries

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Ingredients

1 medium sweet potatoes

salt and pepper to taste

Instructions

  1. Slice sweet potato into thin strips
  2. Spray a baking sheet with non-stick spray, place potato strips evenly and add salt and pepper
  3. Bake at 375 degrees for 15 minutes, then remove from pan and flip fries over, place back in oven and bake for another 15 minutes. Makes about 2 servings

These three recipes are great for staying fit allow you to enjoy delicious food everyday without gaining bodyfat.

Start It, Finish It

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