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9 Easy-To-Make Muscle Building Growth Recipes

By Vince DelMonte
NoNonsenseMuscle.com 

Think putting yourself on a muscle building diet has to be a painful process?  Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

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Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all. 

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you’d like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish.  Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

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Pumpkin Pancakes

When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 - 4″ pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

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Protein Jell-O

When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else.  Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved.  Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

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Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet.  Bake at 375 degree Celsius for approximately thirteen minutes.  Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

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Protein Waffles

These are a very convenient way to get your protein and carbs in. They make for the perfect transportable post-workout meal if you would rather do something other than a shake. To make a complete meal out of them, spread some peanut butter between two waffles.

1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)

1/3 cups of cooked oats (cooked in the microwave with slightly more water than called for)

1 egg white

1/8 tsp (or a few drops) of maple extract

1/8 tsp of baking powder

2 Tbsp sugar free maple syrup (optional)

Combine all the ingredients into a sticky batter and then pour into a waffle iron. Cook as usual, until golden brown.  Drizzle with sugar free maple syrup if desired.

Nutritional Info (per recipe)

300 calories

41 grams protein

5 grams fat

22.7 grams carbs

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Mock Cinnamon Buns

While this probably won’t taste exactly like a Cinnabon, it might just do the trick to quell the craving for something sweet and cinnamony.

6 egg whites

1-2 packets artificial Sweetener

½ tbsp vanilla extract

1 tsp cinnamon (can use more if desired)

Fat free vanilla coffee creamer

First separate egg whites from yolks and place whites in a bowl. Next add in one packet of sweetener along with vanilla extract. Whisk this together well.  Place in the microwave for about 3 minutes and thirty seconds, stirring half-way through. Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs.  Finally, drizzle with some fat free vanilla coffee creamer.

Nutritional Info (without creamer)

95 calories

21 grams protein

1 gram carb

0.7 gram fat

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Muscle Building - Low Carb Cheesecake

This is the perfect way to replace an otherwise diet-damaging dessert with something that is more nutrition friendly.

2 cups cottage cheese

2 eggs

1/2 cup sour cream

1/2 cup vanilla powder

1/4 cup Splenda

1 teaspoon vanilla extract

2 tbsp sugar free jam

First preheat your oven to 375 degrees. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour this into a sprayed pie pan and then swirl the sugar free jam through with a knife. Place the cake on the top rack of the oven with another pan filled with water on the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes 8 servings

Nutritional Info (per serving)

110 calories

4 grams fat

4.5 grams carbs

14 grams protein

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High Protein Bread

For those of you who have trouble getting in all your protein requirements, it helps if you can sneak it into other foods that are normally lower in protein content.  The following is a recipe for protein bread, which works great for those who are also dieting and trying to reduce their carb count. If you are not dieting but rather trying to gain muscle, up the calorie content of the bread by spreading a thick layer of natural peanut butter on top. You’ll have a high calorie snack that won’t lead to an increase in insulin levels, which can promote fat storage in certain situations.

1 tsp yeast

1 cup vital wheat gluten

¼ cup protein powder (any flavour however if you are planning on using spreads, vanilla or unflavored will likely work best)

1/3 cup wheat bran

½ tsp salt

2 tbsp flaxmeal

2 packets of sweetener

1 tbsp olive oil

1 egg

½ cup water

Combine yeast, wheat gluten, protein powder, wheat bran, salt, flaxmeal and sweetener in a bowl until well blended. In a separate bowl stir together the olive oil, egg and water. Slowly add the wet ingredients to the dry ingredients and stir until moistened.  Transfer to a greased bread loaf pan and bake at 375 degree Celsius for 20 minutes or until brown. Makes 12 slices.

Nutritional Info (per slice):

80 calories

2 grams fat

11 grams protein

13.5 grams carbs

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Protein Crepes

Looking for something different for dessert? Why not try a high-protein crepe.  Fill these with your favourite fruit and top with whip cream, peanut butter or cottage cheese, or alternatively use them as part of a main course as a wrap for tuna salad, chicken breasts and veggies or whatever favourite creation you come up with.

1 cup egg whites

1 scoop vanilla protein powder (if using these for dessert, you may want to use strawberry or chocolate flavoured powder instead)

1 tsp vanilla extract

Begin by whipping together the egg whites and protein powder. Then stir in vanilla extract. Next heat a non-stick skillet over medium heat and then once heated, pour the batter into the skillet so there is just enough to thinly cover the bottom.  It is a good idea to remove the pan from the heat while doing this so the batter will spread evenly.

Allow to cook over medium heat until small bubbles begin to form on the top. Then flip it over and cook once again until finished.

So next time you’re looking for some good muscle building recipes, packed with protein to give your body the amino acids it needs, give one of these a try.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.NoNonsenseMuscle.com/

He teaches skinny guys how to gain weight and build muscle, without supplements, drugs and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Politically Incorrect Holiday Fat Loss Tips

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTrainingSystem.com

I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman’s World.

Often the suggestions are lack any substance, because the writers don’t want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you’d burn all the
calories from 5 shortbread cookies.

Well it doesn’t work that way…So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.

By the way, I “borrowed” a few ideas from contestants in my
Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.

Click here to get started with Turbulence Training for Fat Loss:
==> http://www.turbulencetraining.com

Strategy #1 - Green Tea & Almonds

One of the most common tips you’ll hear is to “fill up” before you
go to a party where there will be lots of goodies.

Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.

But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.

The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you “energized” at the party.

Hopefully that might work for you…

Strategy #2 - Don’t waste your time on any fancy cardio programs

Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.

You can’t expect to hit the cardio confessional and burn off last
night’s 2000 calorie smorgasboard. That’s a 4-hour workout. Instead, don’t get into that situation in the first place.

Here are more nutrition tips:

- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don’t record your nutrition, chances are you’ll miss big
opportunities to change your diet and lose fat.

Strategy #3 - Take care of yourself first.

My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.

So take a deep breath. Ask yourself as you’re running around to
please everyone else, “Have you set aside time for yourself”

Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven’t taken care of yourself and your goals first.

Strategy #4 - Get on a roll

This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.

Don’t procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.

They aren’t waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.

Strategy #5 - Exercise in short bursts whenever you can

Don’t be afraid to dance at your Christmas party. Don’t worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!

On a more serious note, here’s how to avoid falling off the fitness
program during the busy holiday season.

Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.

Get this workout as part of your bonuses when you start using
Turbulence Training today: www.TurbulenceTrainingSystem.com

Stay healthy and fit over the holidays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTrainingSystem.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit: www.TurbulenceTrainingSystem.com

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTrainingSystem.com

I once had a training partner that would put more weight on the bar than I expected. For example, if I planned to do 200 lbs for 8 reps, he would sneak on 210.

And the thing is, I often ended up doing it just as easily as I
expected to do 200.

The point to his dirty trick?

He knew I was stronger than I let my mind believe.

(Note: Don’t try this at home. He was also spotting me during each repetition.)

But how can you benefit from this dirty trick?

2 ways.

1) Change your mindset and self-image.

If you are stuck at a fat loss plateau and keep telling yourself you are meant to be fat, then guess what? You’ll never win.

Instead, tell yourself you are meant to lose the fat. And believe it when you say it! Picture yourself with a better body. Picture
yourself buying clothes for your new, better body.

Here’s a great example of a fat burning mindset shift mentioned by SteveH on the member’s forum…

“Yesterday’s eating went well. I even resisted a plate of fries and didn’t order the burger I was wanting. I used the mindset that Craig mentioned - “I am a healthy person. Healthy people don’t eat Burgers and Fries”. So I got a turkey sandwich with steamed veggies.”

Having a strong, positive thinking attitude will put you on the road to success.

2) Break a new record in the gym each workout.

Your body won’t change if you aren’t improving. My friend’s dirty trick ensured that I was always doing more each workout, and therefore, always making gains.

So for your fat loss workout, pick one area you can improve on each workout. Whether it’s one more pushup, a faster interval, or 5 more pounds on an exercise, break a record and you’ll bust your plateau.

Train for performance, and the fat burning will follow.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training