Not everyone out there is trying to lose weight.  A lot of people want to gain muscle mass and learn how to keep muscle mass on.  The diet below is a very basic, yet sure-fire way to keep and continue to gain muscle mass during a heavy lifting phase. 

Before we look at the diet, we need to take a look at one very important fact – Without adequate protein you will not gain, let alone keep, muscle mass.

With that in mind, let’s take a look at the diet:

Meal 1: Protein Shake – 45 grams of protein

-1 serving of vanilla protein powder, 12 ounces of unsweetened almond milk (I promise, you can’t tell a difference), 1 banana, 1 tablespoon natural peanut butter, 1 teaspoon unsweetened cocoa powder, ice.

Meal 2: 1 cup skim milk, 1 large piece of fruit, 1 low-fat mozzarella stick – 30 grams of protein

Meal 3:  7 ounces grilled chicken breast, 1 cup couscous salad, blanched asparagus – 68 grams of protein

Meal 4: Protein shake

Meal 5: 6 ounces grilled balsamic rosemary pork chop, 1 cup broccoli, 2 cups brown rice – 38 grams protein

As you can see here alone, this simple diet provides over 200 grams of protein in one day.  Not to confuse, this is not a weight loss diet.  This is a diet for those trying to gain and keep muscle. 

*For a variety of diets and recipes for above mentioned items, check back at ShareItFitness.com in May

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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