You may think being a naturally skinny guy is a curse – but the fact is that you should appreciate every second of it because you get to stuff your face with delicious muscle building meals without having to worry about gaining an ounce of fat.
I use to be 130 lbs soaking wet and thought it was the worst thing in the world. Now that I have learned how to bulk up and gain lean muscle mass, I was able to turn my skinny frame into a fitness model like physique because I hardly gained any fat while I was bulking.
If you are a naturally skinny guy you have the potential to have the perfect body. Sure you may have a slightly harder time building muscle – but you also have a much easier time staying lean. When you pack on even 5-10 lbs of lean muscle mass, you will instantly see it ripping from your skin. Since you have no layer of excess fat – your naturally skinny build will quickly be the envy of most men once you learn to bulk up and build that muscle mass.
Building lean muscle mass becomes complicated for some skinny guys because there are two very important variables. You must learn how to workout properly, and you must also learn how to eat properly. Even if your workouts are really good, that is only half of the equation. The other half of the muscle building equation is putting your body into a calorie surplus.
Today I want to give you guys a great muscle building meal that will be light on your wallet and help you pack in a ton of quality calories – thus creating that ever important calorie surplus. My favorite cooking strategy is to prepare a really large meal so I have enough for a few muscle building leftover meals. This is a perfect recipe to last you for at least 4-5 complete muscle-building meals.
The most important factor to any mass building diet is getting all of the crucial macronutrients in. The crucial muscle building macronutrients are lean protein, complex carbohydrates, and healthy fats. Even if you are in a calorie surplus – you won’t trigger your anabolic potential to the best of your ability if you are feeding your body with complete crap. The recipe that I’m going to give you guys today will give you a good quantity of all your major macronutrients while helping you get into a calorie surplus with ease.
You don’t have to be a world-class chef to make this recipe. If you have a skillet and spatula you are good to go.
Lets get right into this delicious mass building meal. I call this protein fried rice – and it is a delicious muscle building variation to the Chinese fried rice you see at all those unhealthy take out places.
High Protein Fried Rice Recipe
Ingredients:
- 10-16 Ounces Left over chicken breasts (cut into bite sized pieces)
- 1 Large bag Brown Rice
- Liquid Egg Whites or Egg Beaters
- 3-4 tbsp of Olive Oil
- Grain Fed Whole Eggs
- Mrs Dash Salt Free Seasoning (Optional)
Directions:
1. In this recipe I use a microwaveable bag of brown rice for convenience. Uncle Ben’s brown rice works well. I use a bag of brown jasmine rice in the video. Microwave the brown rice. This should take about 90 seconds-2 minutes.
2. In a medium-large sized skillet – heat up your 3-4 tbsp of olive. Keep the heat on medium so the oil doesn’t splatter as it gets hot.
3. Warm up your left over chicken breasts in the skillet for 3-4 minutes. Feel free to add in Mrs. Dash Salt free seasoning to the chicken breasts.
4. Raise the heat to medium-high and pour in your bag of brown rice to the skillet. Make sure the rice is evenly dispersed throughout the skillet. Raising the temperature of the skillet will give that brown rice that authentic “fried rice” taste and texture.
5. After about 2 minutes of the rice cooking, pour in about ½ cup of liquid egg whites all over the pan. The egg whites should cook really fast in less than 2 minutes. The egg whites supply another form of lean protein and will feed your muscles quality amino acids and nutrients.
6. Last but not least – crack over the fried rice 3 whole eggs. This gives the recipe an incredibly rich and flavorful taste and texture. Since the skillet is very hot at this point, the eggs should cook fast. Toss everything around in the skillet and make sure it’s cooked to your liking and you are ready to eat!
Conclusion:
This recipe should take you less than 10 minutes to cook. In the video it only takes me about 9 minutes total to make the complete dish.
This is a HUGE meal and it will last you 4-5 meals. This is such an incredible muscle building meal because it has 3 sources of high quality protein, complex carbohydrates, and healthy fats.
This recipe has over 1,000 calories and well over 100 grams of protein. The best part of this mass building meal is that it is incredibly healthy, and every ingredient is a high quality macronutrient that will help you build muscle and fuel your workouts.
There are many variations to this recipe. Feel free to toss in your favorite veggies for added nutrients and textures. You can also use any kind of leftover meat. Turkey or ground beef also works well. I just prefer to use left over chicken breasts because they get rather dry if you eat them plain after reheating.
Let me know what you guys think of this delicious mass building meal!
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