bassbThe right food is crucial to growth. These will help you add size after the workout on the previous pages


Protein is the best-known ammunition for your muscles, but it has a valuable ally: carbs. Carbs are your body's greenlight for muscle growth," says elite performance nutritionist FreddyBrown.

In addition to his involvement with England Rugby Union, Brown has also developed nutritional Programmes for a number of great boxing champions, including the Former Commonwealth Champion Craig Watson, ABA champion Tommy Stubbs, the former IBO World Champion Michael Brodie.

Fit Brown's recipes around your training (using the plan outlined on P40 to get all the protein and carbs you need to build bigger muscles and be fighting fit.


• 1 onion, chopped
• 30 ml flour
• 300ml vegetable stock
• Ground nutmeg
• Black pepper
• 250g smoked salmon
• 250g broccoli
• Zest of a lemon    
• ½  tin kidney beans
• 300ml milk
• 2 handfuls bread crumbs
• 2 handfuls chopped nuts

What to do Combine the flour, milk, and stock in a pan, Simmer for 2 mins, stirring, Add the nutmeg, zest and  pepper, then the veg and salmon, Scatter the breadcrumbs and nuts over it and bake at 180˚C  for 10 mins, eat half and save half,

What's in it for you? “Salmon, beans and milk provide you with amino acids, Soy protein, and casein,”says Brown, "a triple•whammy of muscle building-blocks.”

Calories : 511
Protein: 35g
Carbs : 28g
Fat : 27g


• 2 chicken breasts, cut in strips
• ½ onion, chopped
• 2 tortillas
• 3 tsp veglltable oil
• 1/2, red pepper, sliced
• 1 handful  sweet corn
• 1 chilli, chopped
• 1 garlic cloves, crushed

What to do Fry the onion and garlic in the oil until brown then add the pepper, sweet corn and chicken, Fry until the chicken is cooked then add to the tortilla, Make 2 servings, Save one for later.

What's in it for you? "Chicken is lean protein at its best, while chilli’s capsaicin is shown to ramp up your metabolism," says Brown.

Calories : 401
Protein ,: 33g
Carbs : 22g
Fat: 19g


• 300g smoked haddock, skinned and cut into pieces
• 50g  low-fat mozzarella, grated
• 2 large potatoes, mashed
• Handful grated Parmesan
• Splash Thai fish sauce
• 150g frozen peas
• Mixed herbs

What to do Put the fish, mozzarella, peas, herbs and fish sauce in a pie dish, Stir hall the Parmesan into the mash and cover the fish, Sprinkle the remaining cheese on top and bake at 220˚C for 30 mins. Makes 2 servings.

What's in it for you? "The omega-3s and amino acids will cook up brawn in a tasty way."

Calories : 441
Protein : 42g
Car bs : 32g
Fat: 27g


• 300g of venison
• 1 onion, diced
• 1 garlic clove, crushed
• Pinch each coriander, ginger, garam  masala, paprika and chilli
• 200ml chicken stock
• 400ml coconut milk
• 1 mango

What to do Fry the onion and garlic in a pan then add the spices, Lob in the meat and fry until it's browned. Add the mango, stock and coconut milk and simmer for 10 minutes, Makes 2 servings.

What's in it for you? "Venison is one of the leanest red meats and also has high creatine levels so you're muscles will have all the fuel they need to enlarge."

Calories : 447
Protein : 32g
Carbs : 24g
Fat : 47g