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Part 2 – Muscle Building Meal Plan (rest day)

September 14, 2010 by Joey Vaillancourt · 86 Comments 

Last week I put togeher a sample muscle building meal plan for your workout days.

Today, I am following up with part 2 of the sample Muscle Building Meal Plan for days when you are not working out.

You must change the way you eat on your off days because your energy output is not the same as your training days.

If you eat lots of carbs at night after a workout, that’s ok, but if you eat those carbs at the same time on your OFF days then you will start gaining ugly belly fat!

(Kostanza doesn’t seem to realize carbs are bad at night!!)

Not good!

The secret is to tape down your carb intake throughout the day so that you are consistently consuming less total calories (specifically carbs) over the course of  the day.

Here is the Rest Day Muscle Building Plan

Bones To Buff – Sample Muscle Building Meal Plan
Rest Days

Sample Meal Plan

6:30AM Breakfast

1 cup of rolled oats
1 scoop of protein powder
1/4 cup of eggwhites
2 slices of whole wheat bread
1 TBSP of peanut butter
1 TBSP of sugar free jam

“Mix cooked oats, eggwhite and protein powder and have toast, jam and peanut butter on side”

9:30AM Snack

1 cup of cottage cheese
1/2 cup salsa
1.5 cup of brown rice
1 cup of steamed broccolli

1PM Lunch

1 cooked chicken breast (fresh chicken)
1 large salad (lettuce, cherry tomatoes, onions)
1 TBSP Low cal dressing
1.5 baked sweet potatoe on the side

4PM Snack
2 scoops of protein powder
1 cup of fresh fruit
1 Cup of oatmeal
1/4 cup of almonds

“Blend protein powder, fruit and oatmeal”

7PM Supper

12oz Salmon or Lean Steak
10 spears of asparagus
1 cup steamed spinach
drizzle some olive oil over veggies

10PM Snack

1/2 cup of nuts (your choice)
Omelette (8 eggwhites and 1 yolk)
1 scoop of protein powder


The above plan can be adjusted however you like.

If you want to switch turkey for chicken or brocolli for spinach…it’s all good so long as you replace the foods with another food of equal macro-nutrient breakdowns.

Protein for a protein, carb for a carb and a fat for a fat.

Feel free to spice some things up with low sodium herbs and spices like oregano, pepper, cayenne pepper and lemon juice.

Make sure you adjust your meal plans according to what you are doing that day. Balance is the key.

If you want to do cardio on your rest days, thats fine,  just make sure you eat the same way as you would on a regular rest days.

Enjoy your meal plan,


PS. next week I am going to completely change the way you think of certain foods!!

We are going to dig deep and I will reveal why some so called ‘healthy’ foods are NOT actually that good for you and I will also give you a list of food substitutions to try.



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