If you want to gain muscle mass or burn fat; for each of the two there are different foods, we give you some examples.

The transformation of the body can True Keto Boost be translated in two ways: gain muscle mass or burn fat; however, for any of the objectives to be successfully carried out, it is essential to follow a diet with the appropriate macronutrients , so that the body can take advantage of them and thus evolve over time.

Training is also of fundamental importance, but not as important as exercising a proper diet, and no matter how hard you try, a perfect workout will not show any results if you do not eat as recommended, or even I dare say, as the body demands.

Bodybuilders tend to take these two points with more relevance, and that is why they are seen training with an impressive concentration in gyms, and even if we were to see them eat, we would be surprised at how strict they are at the moment. to feed.

We can get an idea in the words of many iconic figures of current bodybuilding, and even in hundreds of pages we can see many diets that they themselves publish, either to be taken as an example by other practitioners, or even so that the average athletes of the gym can make an imitation with smaller portions and thus achieve your stated objectives.

The proper diet for bodybuilding is made up as follows:


Breakfast is considered the most important meal of the day, since with it the organism replenishes all its nutrients and True Keto Boost supplies the body with the energy necessary to carry out any activity throughout the hours. For that reason, bodybuilders tend to eat more abundantly during this period:

  • 4-6 egg whites + 2 whole eggs
  • 1 cup of wheat cereal cream
  • 1 banana

525 total calories, of which:

  • Protein: 38 g (152 cal)
  • Carbohydrates: 59 g (236 cal)
  • Fat: 15 grams (135 cal)

To maximize muscle building, wheat cereal cream can be made with milk, rather than water. To this should be added 12 g of protein, 16 g of carbohydrates and 1 g of fat.

If you want to define, you would have to eliminate the two whole eggs and change the banana for a handful of strawberries, thus reducing consumption by about 150 cal.

Between meals

The foods between each meal are ideal for supplying the body with the calories required to maximize muscle building.

  • 2 slices of whole wheat bread
  • 2-3 slices of low fat cheese
  • 3-4 slices of turkey breast
  • Low fat dressing

316 calories, of which:

  • 36 g protein
  • 34 g carbohydrates
  • 4 g fat (36 cal)

You can add a glass of milk and a piece of fruit if you have the privilege of enjoying a fast metabolism.

In case you want to define, use bread with low carbohydrate content and lower glycemic index.


Lunch will be responsible for providing True Keto Boost the body with the benefits of meat, such as the necessary doses of creatine, amino acids, vitamins of the B complex to improve energy, etc.

  • 170-250 g of lean meat
  • 2 cups of cooked pasta
  • ¾ cup of broccoli

690 calories, of which:

  • 60 g of protein (240 cal)
  • 83 g carbohydrates (332 cal)
  • 13 g fat (117 cal)

To develop a greater volume of lean mass, choose meats that have a slight fat content, since this will serve to store more glycogen and protein.

Double the portion of broccoli and remove a cup of pasta if you are looking to achieve body definition.

It is required to increase insulin levels, reducing muscle breakdown; therefore, foods such as jam have been included. Low glycemic index foods are also added to prevent the reduction of glucose levels that are generated by ingesting sugar alone.

  • 1 cup low-fat cottage cheese
  • 4 rye toasts
  • 2 tablespoons of grape jam

532 total calories, of which:

  • 35 g protein (140 cal)
  • 89 g carbohydrates (356 cal)
  • 4 g fat (36 cal)

If you want to maximize muscle mass, increase the jam portions to prevent the depletion of glycogen stores.

In case you want to define, eat only two toasts so that carbohydrates are reduced. Still, keep the same amount of sugar, to energize the body.

Post-workout meal

Fast digesting proteins and carbohydrates should be consumed to speed up muscle recovery time.

1 whey protein shake (two tablespoons of supplement mixed in water)

1 cup of rice and a handful of raisins

549 calories, of which:

  • 45 g of protein (180 cal)
  • 91 g carbohydrates (364 cal)
  • 2 g of fats (18 cal)
  • For more bodybuilding, add half a cup of rice.
  • Consume half a cup of rice and reduce the consumption of raisins if you want to define it.


It is made up of carbohydrates and lean proteins to improve insulin levels in the blood, allowing a better performance of hormones, leading to muscle growth.

Adding slow-digesting, low-fat foods to lower calorie levels has also been considered.

Adding slow-digesting, low-fat foods to lower calorie levels has also been considered.

  • 180 – 225 g chicken breast
  • 1 sweet potato
  • A cup of peas, corn, and carrots

603 calories, of which:

  • 69 g protein
  • 61 g carbohydrates (244 cal)
  • 7 g fat (63 cal)

To increase muscle mass, add a glass of light milk and a tablespoon of extra virgin olive oil to maximize the consumption of protein and essential fats.

To define, consume only half a sweet potato and change the cup of vegetables for one of green beans.



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