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3 Mass-Gain Recipes for the Alpha Athlete, Pt. 5

Posted June 24, 2015 by

Intro by Coach B: Finishing our 5-part our bulking recipe series (see part 1 here, part 2 herepart 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.

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

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:

  1. 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.
  2. 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!
  3. 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.
  4. 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.
  5. 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).
  6. 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.

Hard-Gainer Recipe #13: Chili Con “Connor” Tamale Pie

Chili Con "Connor" Tamale Pie hard-gainer recipe for muscle gain fitnessMacros: 51g fat, 92g carbs, 62g protein
Total calories: 1,078

  • 4oz Laura’s 96% lean ground beef
  • 100g poblano pepper, diced
  • 127g Tostitos medium salsa
  • 1/2 teaspoon salt
  • 1/4 teaspoon oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 76g Jiffy corn muffin mix, divided
  • 1 egg, beaten and divided
  • 1/2 cup whole milk, divided
  • 56g cheddar cheese, shredded and divided
  • 105g frozen corn
  • 14g Colby Jack cheese, shredded
  • 14g Monterey Jack cheese, shredded

Preheat oven to 350 degrees. Spray an 8×8 glass baking dish with cooking spray. Cook and stir ground beef over medium-high heat in a large saute pan, about 5 minutes. Reduce heat to medium and stir in poblano peppers, spices, and salsa. Cook and stir until the beef is no longer pink, about 10 minutes.

In one small bowl, stir together 38g corn muffin mix, 1/4 cup milk, and half egg until smooth. Spread out on bottom of greased baking dish. Sprinkle with corn, half of the cheddar cheese, and meat mixture.

In another bowl, combine the other half of muffin mix, milk, egg, and the remaining cheddar cheese until smooth. Spoon over meat mixture, spreading evenly on the top using a fork. Sprinkle with the Colby and Monterey Jack cheese.

Bake at 350 for about an hour, until muffin mix is cooked through and golden brown.

Hard-Gainer Recipe #14: Overnight Red Velvet Cake

Overnight Red Velvet Cake hard-gainer recipe for muscle gain fitnessMacros: 47g fat, 92g carbs, 47g protein
Total calories: 971

  • 40g Quaker oats
  • 22g Duncan Hines red velvet cake mix
  • 28g Nestle semi-sweet mini chocolate morsels, divided
  • 38g MTS Nutrition red velvet whey protein powder
  • 1 cup whole milk
  • 28g Philadelphia cream cheese, softened
  • 4 teaspoons powdered sugar
  • 14g unsalted butter, softened
  • 57g Fage total 2% Greek yogurt

Combine oats, cake mix, half chocolate chips, protein powder, and milk in a tupperware and mix until smooth. Cover and refrigerate over night.

The next morning, with a hand mixer, cream together butter, powdered sugar, and cream cheese until smooth. Fold in yogurt. Dollop on top of oatmeal, sprinkle with remaining chocolate chips.

Hard-Gainer Recipe #15: Chocolate Mint Cookie Shake

Chocolate Mint Cookie Shake hard-gainer recipe for muscle gain fitnessMacros: 30g fat, 127g carbs, 47g protein
Total calories: 966 calories

  • 4 Oreo cool mint creme cookies, divided
  • 31g Jell-O cookies ‘n’ creme instant pudding mix
  • 1 cup whole milk
  • 39g Hershey’s chocolate syrup
  • 66g Breyer’s vanilla ice cream
  • 1 scoop Dymatize Elite Whey cookies & cream protein powder
  • 1/2 scoop Dymatize Elite Whey chocolate mint protein powder
  • 10g Reddi-Whip

Place 3 oreos in blender, pulverize. Add rest of ingredients except the remaining cookie and Reddi-Whip, blend until smooth. Top with Reddi-Whip and hand-crush last cookie on top of shake.

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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