Grilling For Gains: A Fitness Bro’s Guide To The Grill (Recipes Included)

Bros, with summer upon us not only is it time that we flex our muscles; it’s also time that we also flex our culinary muscles. It’s time that we bring the grill out of its sleepy winter slumber. We must fire that bad boy up and start throwing chunks of flesh upon it.

Here are 4 grilling recipes for you to work into your grilling game this summer. Get versatile with your grilling game, and while you’re at it, start grilling for gains, bros.

  • Steak

Quick, name an activity more bro than throwing hunk of dead cow flesh onto a grill, letting that bad boy sear for just a bit, and then eating it to feed your gains? If it does, I don’t know of it.

All jokes aside, steak is one of the great foods there is when it comes to gains. Grilling steak this summer should be on your to do list, no matter if you’re looking to get gains or not. It’s just a good bro activity.

Don’t fuck with steak. Let the meat have it’s own natural flavors, just like your meat has it’s own flavors. Steak is best done if you use minimal seasoning that accentuates the flavor, doesn’t overpower it.


  • 1 tbsp melted butter
  • 1 tsp minced garlic
  • 1 tsp salt
  • 1 tsp black cracked pepper

Directions: Place the melted butter on a plate, and dip both sides of the steak in. Then coat the steak in the mixture of seasonings, making sure you really work the seasonings into the steak. After, let it sit for about 10-15 minutes at room temperature.

Once ready, place on the grill for about 5 minutes per side, or until done medium rare. Because medium rare is the only way to possibly eat a steak. All other ways are wrong. Especially well done.

  • Salmon

Salmon is one of the healthiest motherfucking foods on this planet when it comes to delivering gains. Packed with protein and omega 3, it’s basically gains in fish form.

Ever wondered why salmon is such a great fish for gains? It’s due to the fact that they swim upstream. They’re whole life they’re busy swimming against the current, and building badass muscles because of that.


  • 1 tsp minced garlic
  • 1 tbsp ginger
  • 1/3 cup soy sauce
  • 1 ½ tbsp rice vinegar

If you’re feeling extra crazy, use some chili powder and lime juice as well.

Directions: Throw the salmon in a bag with the marinade for a minimum of 1 hour, but don’t worry about marinating longer than four. Because the fish is so fatty, there isn’t a need to let it marinate for hours on end. It’ll naturally be delicious.

Soak a cedar plank in water for 20 minutes, and then throw the cedar plank on the grill with the salmon and cover. Leave it for about 20 minutes, let it rest for another 10, and enjoy.

  • Bison burgers

Bison burgers are a fucking delicious alternative to regular burgers if you’re ever getting tired of regular beef, which is understandable even if it sounds certifiably insane.

Bison is a very lean cut of beef, that still remains very tender and juicy. It’s packed in protein, not very high in fat, yet has just enough to leave it tasting delicious.

Ingredients: We’re sending you straight to the southwest with this green chile bison burger recipe. It’s protein packed and tastes like motherfucking heaven in your mouth.

  • ¼ cup red onion
  • 2 four oz cans drained green chiles
  • ½ cup shredded pepper jack cheese
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1lb lean bison (90%)
  • 4 whole wheat hamburger buns

Directions: Gently mix all the ingredients into a bowl, and then form 4 evenly sized hamburger patties. Grill on medium/high heat for about 5 minutes per side, or until the internal temp has reached 165 degrees Fahrenheit, take off and let rest for 5 minutes. Serve and have a mouthgasm.

  •  Grilled Hawaiian chicken and pineapple kabobs

There’s nothing that screams summer quite like tossing some fruit on the grill. It’s like taking a summer classic, and throwing an odd twist on it. Grilling fruit tastes so damn good because the heat actually burns up the sugar in the fruit, creating this sweet and crunchy flavor combination that is almost unmatched.

We’re also talking about gains here, which means a chicken pineapple kabob is the perfect recipe for summertime gains. The chicken packs a ton of protein along with being low fat, while the pineapple is a low calorie source of nutrients and some carbs.


  • 3 tbsp soy sauce
  • 3 tbsp brown sugar
  • 1 tbsp sesame oil
  • ¼ tsp ground ginger
  • ¼ tsp garlic powder
  • 1 fresh container of pineapple chunks
  • 8 boneless, skinless chunks of chicken breast (think 2 inch by 2 inch squares)
  • Skewers

Directions: Mix all the ingredients, other than the pineapple, in a bag and let marinate for 3-4 hours. Then alternating between chunks of chicken and pineapple, fill up the skewers. Leave about an inch on each side of the skewer.

Grill on medium/high heat for about 20 minutes, only flipping the skewers once. Let sit for a few minutes and enjoy.

Don your apron, put your tongs and spatula in their rightful holster spots, and enjoy manning the grill this summer bros.

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