Category Archives: Recipes

Muscle Meatloaf


  • 1/2 cup ketchup,
  • 1/2 large onion,
  • 1 bell pepper,
  • 2 cloves of garlic
  • 2 slices of bread,
  • 1/4 cup rice,
  • 1 tsp black pepper,
  • 450 g (1 lb) lean ground beef,

Nutrition Facts: 1652 Calories, 140 g Carbs, 114 g Protein, 71 g Fat, and 2,238 mg Sodium


  1. Preheat oven to 350 degrees F.
  2. Combine and mix ingredients in a large bowl.
  3. Place in 8 inch baking dish and level.
  4. Bake at 350 degrees F for 1 hour.


This is a recipe I use often to make meatloaf. It is quick and simple and uses basic household ingredients without having to run to the grocery store and buy something different. This is an excellent way to add some extra protein in your diet and extra energy for your workouts . The sodium is high because of the ketchup however, sodium free tomatoe paste can be substituted if you wanted to add this meatloaf to your pre-contest diet. The nutritional fats will vary a little depending on the type of bread and rice used. The meatloaf divides into 4 or 6 equal servings.