1 week diet to gain muscle



yo, what's going on guys? troy adashun, weight gain network. and today i'm going to show you how brain-deadsimple it is to do a meal plan for the entire week in about an hour in your kitchen. i'm going to make the process so easy you'regoing to make all kinds of gains, hit around 3 to 4,000 calories effortlessly every singleday. so i want to show you how it is done. so what i've done here is i have my kitchenkind of compartmentalized i guess you would say.

i have my protein section right over here,so i've got a couple pounds of grass-fed beef, some salmon already cooked, some chicken,some eggs, some sardines. all kinds of protein up in here. i'm going to kind of walk you through howi cook it efficiently. then over here i have all my carbohydrates. so we've got some potatoes already made. i have a rice cooker, so it's really easyto make rice throughout the week, so i made about two or three cups of rice right here. i've got some pineapple cut up.

i've got my oatmeal, my brown rice cakes. here i've got all my supplements i'm goingto walk you through. and right over here we've got the simple andeasy healthy fats that are going to boost my testosterone. i guess the biggest pain in the ass is cookingall of this protein. so what i do here is step one, get a couplepounds of salmon and i bake it in the oven. salmon goes really quick. it only takes about 20 - 25 minutes. i actually bought this at whole foods, sothey were nice enough to make it for free.

these are only like 6 dollars and 49 centseach at whole foods. i think 6 ounce really high-quality salmon. step one if you want to make the salmon inthe oven. and then step two i've got two pounds hereof 95 percent grass-fed beef. and i cooked it with two and a half tablespoonsof liquid coconut oil. coconut oil is awesome for boosting your energy. so when you go into the gym, going throughthose killer workouts, you want your energy levels to be sky-high, definitely recommendsome coconut oil. i also occasionally will use olive oil, buti'm switching to coconut oil just because

of the energy boosting benefits. so what i do here is i just basically - ido a little black pepper, i do a little garlic powder and i do a little pink seas salt andi just make this huge kind of protein scramble here. so two pounds of grass-fed beef is going togive me about 200 grams of protein and about 35 - 40 grams of fat, but the fat in grass-fedbeef has a lot of vitamins in it. it's got omega-three fatty acids. it helps to boost your testosterone. by the way, these two types of protein righthere - good-quality salmon, grass-fed beef

i would rate probably one and two as far ashigh-quality protein that help you build muscle really fast. over here we have two and a half to threepounds of chicken. so after the salmon is done baking, whichonly takes about 20 minutes, you're going to throw the chicken in the oven. now the chicken will bake for about 40 to45 minutes. so in about an hour's time we have two poundsof salmon, two pounds of grass-fed beef, and two and a half pounds of chicken, so thatis six and a half pounds of cooked protein in about an hour.

all really high quality. and then here is the wild card, man. we've got wild-sardines. they actually don't taste that bad. i bought these a while ago. i haven't been eating them. but even in tim ferriss's new book, toolsof titans, he talks about wild sardines, how they're super high in omega-three. actually one of the best protein sources inthe entire world.

this little container here has six grams offat, but really rich in omega-three fatty acids. about 30 grams of protein. so once in a while i'll cook these up in alittle bit of olive oil or coconut oil, so just some simple, quick, cheap protein. then of course we've got the eggs over here. so i've got some organic eggs. this is cheap protein, like 4 dollars and50 cents for a dozen organic eggs. so when i do the grass-fed - i'll cook allthis grass-fed beef and use it for two different

reasons. sometimes in the morning i'll take about aquarter cup scoop of it, which is about 25 grams of protein. i'll crack three to four eggs over it, justto make a really high protein omelet to start my day. then also i'll combine it over here with oneof my carbohydrate sources. by the way, while all this is going on, youcan cook some carbohydrates in the process. so if you guys have a rice cooker, you cancook up to like five or six cups of rice at the same time while all this protein is cooking.

pineapple is amazing for building muscle. really good for protein digestion. so highly recommend you cut up some pineappleand just kind of munch on this throughout the week. have it with all your high-protein meals. this also really helps me with my sweet tooth. so pineapple - really sweet, really good foryou. then for on-the-go, nice and efficient, we'vegot the brown rice cakes here. and i'm going to kind of walk you througha couple of my favorite high-calorie snacks

too. i'm going to transition over here to the healthyfats. so fats should be really easy to get throughoutthe week. so olive oil and coconut oil - obviously wheneveri'm cooking like vegetables or protein i use the coconut oil or olive oil and then here'sanother one you guys probably aren't familiar with - we've got brazil nuts. so a couple of these every single day - reallygood for your testosterone. they've got a lot of zinc, selenium, magnesium- super healthy for you. so i'll have a couple like brazil nuts.

they're really good at night. then chia seeds and hemp seeds, you can putthis on everything guys. it's high in protein, high in omega threefatty acids - super efficient way to get in more calories throughout the day. then of course we've got the peanut butterand almond butter. so another high-calorie snack i'll do is i'lljust throw some of this on some celery, which you can kind of put in these meal-prep containers. sprinkle some chia seeds and hemp seeds ontop of it, you've got a really easy, high calorie snack right there.

then also the peanut butter and almond buttercan go on top of the rice cakes for another really good high-calorie snack. so for my carbohydrates throughout the week,i usually stick with potatoes, which i can bake in the oven or make on the frying panat the same time as the beef or i'll simply go with some cooked brown rice. of course i've got my fruit. then also you can do smoothies, so incorporatingthings like blueberries and bananas, any type of fruit in any of the mass-building smoothiesdoesn't really require much effort. then i've been kind of on a chocolate coconutwater kick, so i'll have this post-workout

really good. i actually just made a mass building shakewith it. then over here we've got the efficient supplements. so kind of show you what i'm taking rightnow. milk thistle is actually good for your liver. it helps digestion as well. i've got branched-chain amino acids sometimes. if i ever do intermittent fasting, i'll takesome bcaa's. i've got my whey protein.

this was like 13 bucks at whole foods. i was out of protein, so i just snatched thisup. then the supplements that you guys are probablymost interested in. i take zma at night for recovery. i'll get to the pre-workout last. then this is so good, especially if you guyslift really heavy - collagen - hydrolyzed collagen - grass-fed collagen at that. i got this on amazon.com for like 22 bucks. this is amazing for your joints, so if you'resquatting, you're deadlifting, you're benching

really heavy, start getting that shoulderpain, start getting back pain, knee pain, definitely want some joint support, so thisis really good just for lubricating your joints and keeping those ligaments, tendons, everythingreally healthy to prevent injury. highly recommend you guys pick this up. one of my top five favorite supplements. then pre-workout, i actually got a few freesamples of this and i really liked it. pretty good energy profile. doesn't have a lot of stimulants. i'm trying to kind of wean off of the stimulants.

but the thing i really like about it is it'sgot a lot of branched-chain amino acids. it's got 7.5 grams of bcaas, 6 grams citrulline,5 grams of creatine. it's got the beta-alanine, lots of caffeine. i like it. it tastes really good, so i've been doingthat for pre-workouts. and that's pretty much in a nutshell guys. so super easy to do a meal prep for the entireweek. doesn't really take a whole lot of thought. as long as you have a little system going.

so you should always have like four thingshappening at once, so you're cooking your protein. protein - like if you have ground turkey orground beef - you're cooking that in a frying pan. you can even throw a couple eggs on top too,good way to get in more healthy fats and proteins. you always have something in the oven, whetherit be the salmon, the chicken, the potatoes. always baking something. you should have the rice cooker fired up. and then when you're not actually doing anything,because some of this stuff you just set it

up and leave it as is, you can always preparethings like pineapple because kind of a pain in the ass to cut pineapple every single timeyou want eat it. so like cutting the pineapple, just kind ofplanning your plan of attack on the mass building. really easy to do guys. just takes a little bit of planning and youguys would make all kinds of gains. it is so easy guys. get in that calorie surplus, get a systemdown.

1 week diet to gain muscle,cook all this food at once and you guys willhave an easy meal prep for the week. i would love to hear your thoughts on anyof the video.

if you have any questions on like supplementsor any of these foods that i've chosen to include in my mass-building diet let me knowin the comments below.