Meal Plans by TLG Australia
To put on muscle, you have to eat big. Here are TLG’s top 3 key nutrition tips when creating a Meal Plan.
- Consume More Quality Carbs Every Day
Our first tip suggests you should consume more carbs? Well, yes. When you’re in a growth phase, you need tons of slow-burning energy supplied by carbohydrates. But there’s a world of difference between complex carbs and the simple sugars you see loaded into a number of foods. Good sources of slow-digesting carbs include foods such as brown rice, yams and oatmeal. You can also increase consumption of starchy carbs such as whole-wheat bread, pancakes and pasta. Regardless of which category you fall into, increase your carbohydrate intake earlier in the day but scale back to almost no carbs during your last two meals. In the evening carbs are more likely to be stored as bodyfat rather than burned for energy.
- Increase Your Calories
You have to take in more calories than you burn if you want to grow. Simply put, you can’t add quality weight if you’re not in a caloric surplus. The good news is that we have various Meal Plan options listed below to help you achieve this goal.
Eat Frequently. Eating five to six small meals a day will help you consume more calories.
Focus on Nutrient-Dense Foods. To gain weight in a healthful way, you should focus on eating nutrient-dense foods.
Avoid Empty Calories.
High Calorie Toppings.
- Make the Most of Your Pre- and Post-Workout Nutrition
One of the most crucial times for mass gains is around the time of your workouts. What you consume in the 2–3-hour window after training impacts not only how much weight you add but also how much of that weight will be muscle tissue.
TLG MEAL PLAN OPTIONS