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3 Mass-Gain Recipes for the Alpha Athlete, Pt. 2

Posted May 27, 2015 by

Intro by Coach B: Continuing our bulking recipe series from last week (see part 1 here), this week’s installment includes 3 all-new recipes for your mass-gaining pleasure.

Remember, if you want to get big, all the weight lifting in the world won’t amount to anything if you’re not in a calorie surplus. Many guys spend so much effort trying to find that magical combination of exercises, sets, reps and/or weekly routine splits, while completely ignoring their calorie intake and falling short of a surplus each day (or at least, many times per week).

They then scratch their head wondering why they can’t grow. But if you think about it logically, it makes sense. Without excess calories, your body has nothing to make new tissue with. It can’t spontaneously appear from the ether… muscle gain (like fat loss) is a byproduct of energy balance and without the energy balance in your favor, you’re on the road to no gainz, baby.

So grab your fork, do a few jaw stretches and get ready to put away some serious calories.

Article Series: Part 1, Part 2, Part 3, Part 4 and Part 5

Hard-Gainer Recipe #4: Buffalo Turkey and Hash Brown Casserole

Buffalo Turkey Hash Brown Casserole hard-gainer recipe for muscle gain fitnessMacros: 43 fat, 82 carbs, 44 protein
Total Calories: 955

  • 234g Simply Potatoes shredded hash browns
  • 30g Hidden Valley buttermilk ranch dressing
  • 28g Mexican shredded cheese
  • 1⁄2 cup Campbell’s cream of celery soup
  • 168g Jennie-O 93/7 ground turkey
  • 1⁄4 cup Frank’s Red Hot sauce
  • 1 tsp garlic powder
  • 25g corn flakes, crushed
  • 7g unsalted butter, melted

Preheat oven to 350. Brown ground turkey in skillet sprayed with cooking spray, about 14-16 minutes, or until no longer pink. Remove from heat, stir in salt and pepper to taste, 1t garlic powder, and 1⁄4 cup Frank’s Red Hot. Set aside.

In large bowl, stir together hash browns, Ranch dressing, cheese, and soup. Place into a greased baking dish. Top with ground turkey mixture.

Place Corn Flakes into a plastic bag and crush using your hands. Place into a small bowl and add melted butter. Sprinkle over the top of turkey mixture. Bake for 30 minutes until golden.

Hard-Gainer Recipe #5: Orange and Peanut Pork Stir Fry

Orange and Peanut Pork Stir Fry hard-gainer recipe for muscle gain fitnessMacros: 27g fat, 130g carbs, 56g protein
Total Calories: 981

  • 6oz Trader Joe’s boneless center cut pork loin cutlets
  • 91g Trader Joe’s stir-fry vegetables
  • 1 tbsp olive oil
  • 83g Minute white rice, measured dry
  • 8g corn starch
  • 14g brown sugar
  • 2g fresh garlic, minced
  • 2 tbsp soy sauce
  • 1 tbsp apple cider vinegar
  • 1⁄2 cup chicken broth
  • 7g sriracha hot sauce
  • 40g Smucker’s orange marmalade
  • 1⁄4 tsp ground ginger
  • 1⁄4 tsp crushed red pepper flakes
  • 1⁄4 tsp onion powder

Cook the instant rice in the microwave or on the stove according to the directions on the box. Set aside. In a bowl, whisk together cornstarch, brown sugar, garlic, soy sauce, vinegar, chicken broth, sriracha, orange marmalade and spices.

Preheat wok or skillet to high heat. Cut chops into thin strips and season with salt, pepper, and garlic powder, to taste. Add olive oil to pan, cook pork 1-2 minutes until no longer pink. Remove from skillet with a slotted spoon and keep warm in tin foil.

In same skillet, add vegetables. Saute 2-3 minutes until soft but not soggy. Return pork to skillet and add sauce. Bring to boil and cook 1 minute until sauce thickens. Remove from heat, stir in half of peanuts.

Serve over cooked rice, topped with other half of peanuts.

Hard-Gainer Recipe #6: Chunky Monkey Shake

Chunky Monkey Shake hard-gainer recipe for muscle gain fitnessMacros: 45g fat, 89g carbs, 45g protein
Total Calories: 880

  • 14g chopped peanuts, divided
  • 15g Ghiarardelli mini semi-sweet chocolate chips, divided
  • 135g banana
  • 66g Breyer’s vanilla ice cream
  • 1 cup whole milk
  • 32g Jif creamy peanut butter
  • 33g Dymatize Elite Whey protein powder, vanilla flavor

Add half peanuts and chocolate chips to blender, pulverize. Add banana, ice cream, milk, peanut butter, and protein powder. Blend until Smooth. Garnish with remaining chopped peanuts and chocolate chips.

Want to learn more about how to train and eat for building muscle and strength naturally as a hard-gainer? Check out our coaching services for more information on programs we offer specializing in this unique type of athlete.

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