Intro by Coach B: Finishing our 5-part our bulking recipe series (see part 1 here, part 2 here, part 3 here and part 4 here), this week’s installment includes 3 all-new recipes for your mass-gaining pleasure. Enjoy and be sure to share this recipe series with anyone else you know who needs to put on size and needs to learn how to eat appropriately for their goals.
Coach Tracy here, I hope these recipes have helped increase your repertoire, and most importantly, helped you start putting on some size!
Here are the key points that I wanted you to learn as we took you through this article series:
- For maximum performance and an optimal lean mass gain to body fat mass gain ratio, meals must have more than just lots of calories; they must have optimal macros, which for the typical hardgainer is going to be high carbohydrate, moderately-high protein, and moderately-high fat.
- Choosing low volume foods with higher carbohydrate content like white rice, potatoes, and white pasta will help prevent that extremely full feeling compared with eating very volumous, fiber-rich carbs. Remember, 2 cups of hash browns have almost the same amount of carbs as 9 cups of green beans!
- Choosing full fat dairy products like whole milk, ice cream, cheeses, sour cream and heavy cream gives you a big boost to calories without having to drench things in oil.
- Creating flavorful sauces that are high in calories and take up a good portion of the meal’s calories will make you feel less full. For example, Alfredo sauce uses milk, cream, butter, garlic, and parmesan cheese and can pack a caloric wallop.
- Eating a “bro-diet” of chicken, sweet potato and broccoli every 2 hours, six times a day is not ideal for lean mass gain (or anything, other than pushing you to jump off a cliff in nutritional boredom and misery).
- Having fun and be patient are key to long-term success!
Here are the last three recipes of the series, bringing you a total of 15 mass-gain recipes. All very different, very delicious, and very easy to pack away.