Laurence - How To Build The Rugby Player Body: 50 Muscle Building Recipes

How To Build The Rugby Player Body: 50 Muscle Building Recipes Building a Rugby Player Physique, The Rugby Player Workout, Hardcore Workout Plan, High Protein Recipes For Building Muscle, By M Laurence All Rights Reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder. Copyright 2016

Building muscle is a combination of hard training and nutrition. Put like that it sounds very simple. To go one step further with nutrition - you must consume more calories than you are burning in a day - everyday. Otherwise there is no fuel to build additional muscle and you will never ever grow.

This is the first mistake a lot of newbies make when entering the world of muscle building. Bodybuilding nutrition whether you want an extra two inches on your arms or you want to add 25lbs of muscle is all about the food you ingest. Most people know how to workout. Improving your workout technique is very important in creating the physique you want, but if your nutrition isnt on point, it will all be for nothing. I wanted to create a fast, easy-to-hand reference guide that will work alongside my previous book How To Build The Rugby Player Body.

Hardcover https://www.createspace.com/6252083 KDP https://www.amazon.com/dp/B0187UJS34 I wanted to give focus to high protein meals, and more importantly a variety of proteins meals.

Ill have lots of simple yet delicious recipes from your typical chicken and beef too other proteins such as Tuna, Salmon, Tofu, and beans and many more. If youre like me then you arent a fan of consuming chicken and broccoli every day. I need variation when it comes to diet and nutrition and today we have a huge array of protein-packed foods for building muscle at our very finger tips. My training book covered most of the meats and poultry so I wanted to not only include these options but look to some vegetarian options as well. They do contain a surprising amount of high quality protein and taste great. There are many pro bodybuilders now that are vegetarians and gone are the days where veggie foods tasted like catfood.

Now we have an incredible selection, and I intend to use these not only taste variation, but a variation in protein and amino acids, all good for the body. So what calories should we be consuming? A mix of protein, carbs and fats. The ratios vary from expert to expert and, but i go for a 40% Protein, 40% Carbs and 20% Fats. These figures can vary body to body. It's up to you to try things out and see how your body reacts. Not only will you find 50 recipes from breakfast, lunch and dinner, but also protein shakes, snacks and I encourage you to swap out ingredients to get creative.

I'm also forever adding a little healthy punch to post-workout meals: Adding more whole or egg whites A table spoon of natural Peanut Butter. Three table spoons of Cottage Cheese Handful of Cashew Nuts Obviously eggs and diary are a great source of protein (if you eat them). Lets take a look at what exactly high-protein Vegetarian foods are available to utilize in your meals that I include in my recipes. MYCOPROTEIN (QUORN) Protein: 13 grams per 1/2 cup serving SOY Protein: 10 grams per 1/2 cup serving (firm tofu); 15 grams per 1/2 cup serving (tempeh); 15 grams per 1/2 cup serving (natto) QUINOA Protein: 8 grams per 1 cup serving, cooked BUCKWHEAT Protein: 6 grams per 1 cup serving, cooked HEMPSEED Protein: 10 grams per 2 tablespoon serving CHIA Protein: 4 grams per 2 tablespoon serving EZEKIEL BREAD Protein: 8 grams per 2 slice serving SEITAN Protein: 21 grams per 1/3 cup serving SPIRULINA WITH GRAINS OR NUTS Protein: 4 grams per 1 tablespoon HUMMUS AND PITA Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus PEANUT BUTTER SANDWICH Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter Without further ado lets get to the receipts!

This will take 5 minutes and will create a new love for Oatmeal, I swear by this a fantastic pre-workout when I need some heavy-duty energy. INGREDIENTS

• Rolled oats: 1/2 cup
• Water: 1 cup
• Canned pumpkin: 1/3 cup
• Whey Isolate vanilla protein powder: 1/2 scoop
• Pumpkin pie spice: 1/2 tsp
• Maple syrup: 1 tsp (or sugar-free syrup)
• Chopped pecans: 1 tsp
• Chopped raisins: 1 tsp

DIRECTIONS In a medium-sized microwave-safe bowl, combine the oats and water.

Pop them in the microwave for two minutes. You may need to stir after 1 minute and then put it on again for a further 1 min. Remove oats from the microwave and stir in the canned pumpkin, protein powder, pumpkin pie spice, and maple syrup. Top with raisins and pecans. Then Enjoy! NUTRITION FACTS Serving size: 1 bowl Amount per serving

• Calories 298
• Fat 9.4 g
• Carbs 41.9 g
• Protein 16.2 g

This is a hard-hitting breakfast - packed with a whopping 44grams of protein and a healthy dose of carbs if you have the side dish - ideal before or after a workout or to see you through to Lunch.

INGREDIENTS 225g - firm Tofu (chopped or crumbled) 3 - Egg Whites 1 - Whole Egg 2 - cups Spinach 1/2 - cup sliced Mushrooms 1/2 - cup Cherry Tomatoes Olive Oil, fresh Garlic, Soy Sauce, Lemon Juice and Salt and Pepper. DIRECTIONS Whisk the egg and egg whites together in a jug. Add tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped) into warmed frying pan and cook until the mushrooms have softened, turning slightly golden brown. Add egg mixture to frying pan with tomatoes and mushrooms, stirring occasionally. Tip - I like to sieve the egg mix as I pour it into the frying pan or saucepan. This removes all the gooey bits haha - try it and see if you approve.

As the scrambled eggs begin to set - Turn the heat to low and add the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook letting some of the liquid cook off and the tofu to warm up. Turn off the heat and mix in the spinach. NUTRITION FACTS Serving size: 1 crepe with filling Amount per serving

• Calories 308
• Fat 14 g
• Carbs 61 g
• Protein 44 g

These delicious tasting Crepes pack a serious protein blast at 65 grams. INGREDIENTS: CREPE MIXTURE

• Egg Whites: 4
• Instant Oats: 1/2 Cup
• Ripe Banana: 1
• Whey Isolate Vanilla Protein Powder : 1 Scoop
• Vanilla Extract: 1/2 Tsp

INGREDIENTS: FILLING INGREDIENTS

• Nonfat Greek Yogurt: 1 Cup
• Natural Peanut Butter (Or Met-Rx Powdered Peanut Butter): 2 Tbsp
• Ground Cinnamon: 1/2 Tsp
• Vanilla Extract: 1/2 Tsp
• Honey Or Agave: 1 Tbsp

DIRECTIONS Put all crepe ingredients in a blender, and mix for 30 seconds.

If mixture is too thick, add a tablespoon of water until a smooth, pourable batter consistency is achieved. Cook crepes in coconut oil for 20 seconds each side in preheated pan. Fill each crepe with banana and yogurt filling enjoy! NUTRITION FACTS Serving size: 1 crepe with filling Amount per serving

• Calories 608
• Fat 7.5 g
• Carbs 71 g
• Protein 65 g

This is a fantastic variation to Oats and goes down so smoothly. This is just one reason why I love Quinoa. INGREDIENTS 1/4 cup cooked Quinoa 1 palm-full of Walnuts or Pecans 1 palm-full of Blackberries or Blueberries Sprinkle of Cinnamon Sweeten with Stevia (zero-calorie natural sweetener) or use agave nectar or some soft Honey.

DIRECTIONS Cook your Quinoa in a saucepan of boiling for water for 15 minutes (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be moister). Drain the water from the Quinoa and put into a separate large bowl. Add the walnuts, blackberries, cinnamon and Stevia and mix it all together with a spoon. NUTRITION FACTS Serving Size (including Quinoa on the side) Amount per serving Calories 418 Total Fat 26g Total Carbs 29g Protein 44g

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