Sunday, September 11, 2011

Workout *Food Stack* for Mass Gaining

(Taken from

Here's an article I recently took interest in- a 'food stack' meal plan for packing on pounds of muscle.
The plan uses Carbs + Protein in all its steps to optimize muscle gains.
All of the items used are actually natural and relatively healthy items that you can find at your grocery store. Here goes-

-Protein = Eggs
Nutrition Facts For 1 Large Egg White: 
16 Calories
3g of Protein
.5g of Carbs
0g of Fat
-Carbs  = Oats
Nutrition Facts For 1 Cups Of Dry Oats: 
120 Calories
3g of Protein
25g of Carbohydrates
1.5g of Fat

-Protein = Tuna
Nutrition Facts For 1 Cup Of Tuna In Water, Drained: 
180 Calories
39g of Protein
0g of Carbs
1.25g of Fat

-Carbs  = Brown Rice
Nutrition Facts For 1 Cup Of Brown Rice, cooked:
220 Calories
4.5g of Protein
45g of Carbohydrates
1.5g of Fat

Protein = Chicken
Nutrition Facts for 1 cup of Roasted Diced Chicken: 
215 Calories
38g of Protein
0g of Carbs
6g of Fat

Carbs  = Brown Beans
Nutrition Facts For 1 Cup Black Beans, Dried: 
225 Calories
15g of Protein
41g of Carbs
Less than 1g of Fat

(Anytime) Snack:
-Protein = Cottage Cheese
-Carbs  = Pinapple Slices
-Fat      = Flax Seeds/Almonds/Olive Oil

Listed are several alternative meals that are also great sources of Protein/Carbs. Check out the link at the top for more info.

I hope you all pick up how simple it can be to eat right. All you need is a plan!


  1. Nice. Will have to keep these in mind.


  2. bout to work out right now! thanks!

  3. Looks like a good plan to build muscle. Tasty too!

  4. I love tuna, a great lean food with loads of protein.

  5. I should try some of these recipes.

  6. looks like a good source of protein