As most of you probably already know, resistance exercise has a profound effect on protein metabolism and muscle growth. Basically, lift hard, grow big. The muscle building meal plan will be very helpful for your bodybuilding diet plan.

But while you most likely have your workout like professional wrestler in routine down, how’s that meal plan coming along? And that’s will make you body like a professional wrestler. While you can get fairly far with exercise and supplementation alone, your physique is truly built in the kitchen.

So, what is the best diet for gaining impressive muscle and how is about muscle meal plan? Here, we provide the ultimate guide to creating the perfect muscle building meal plan. With this muscle mass meal plan, your bodybuilding needs will be met.

Nutrition Education is Very Important for Muscle Building Meal Plan

In order to develop a solid muscle mass meal plan, you need to have proper training in nutrition. Knowing how to mass gain meal plan in navigate the kitchen, nutrition labels, and how your body works with specific nutrients plays a pivotal role in your bodybuilding.

Importance of Muscle Meal Plan

There should be a few givens with your muscle building meals. Facets like “don’t pig out on junk food” and “you get out what you put in” are tenents that blanket all diets. What matters is that you get proper nutrition consistently.

Research via YouTube, take a nutrition class, and learn from your family and friends the benefits of certain foods and drinks.

There’s a bunch of information out there regarding diet, some good, most bad. Your job is to wade through the bogus data and come out with a decent grasp of the science behind the human body and its response to what it consumes.

Training Day Meals

Time to get into the nitty-gritty about mass gain meal plan.

Your meal plan for bodybuilding is broken down into two sections: Training days and non-training days.Also you may take the supplements for improve your workouts and get extra bodybuilding growth.

Whether you’re lifting that day or not will determine how much food you’re going to consume, as well as what kinds of food.

General Role for Bodybuilding

Where you have an intense workout, you’ll need more carbohydrates to replenish your glycogen stores.

They enhance your lifting performance, plus they’re protein-sparing, which means it saves your mass gain meal plan from being broken down.

These days will also be higher in calories compared to non-training days. To have a carb-fueled workout combined with enough protein to aid in synthesis, you want to get a decent amount of both on training days.

A simple way to calculate this is by multiplying your bodyweight by 17-20.

For example, if your bodyweight is 180, getting between 3,060 and 3,600 calories on a workout day is ideal.

The breakdown of macronutrients are:

  • Protein = bodyweight x .85 (in grams)
  • Fats = 25-30%
  • Carbs = the rest

Truth is, you don’t need as much protein as you think. Instead of going a gram per pound of bodyweight, a proper nutrition plan for bodybuilders needs .85 grams.

For our 180-pound example, you’d be taking in 153g of protein, 85-120g of fat, and 342-550g of carbs. While this seems like an insane amount of carbohydrates, keep in mind you’re a 180-pound bodybuilder.

You need the quick energy for your intense workouts; make sure the majority of your carb intake surrounds your lift.

Non-Training Day Meals

If you followed the training day plan for each day of the week, spoiler alert! You’d get fat. The number of calories you’d be ingesting would be way too much.

So we go into a sort of “damage control” for off days. This means eating at a slight deficit to reduce the total weekly calories. Therefore, you would eat at about your bodyweight times 13.

Our 180-pound person will be eating 2,520 calories these days, a far cry from the 3,000+ calorie training days. The majority of the change in calories will come from a plummet in carbohydrates.

You’ll see in this breakdown:

  • Protein = bodyweight x .85 (in grams)
  • Fat = 30%
  • Carbs = the rest

A few things to note here.

One, your protein remains the same. On a lower-calorie day, this will help keep you full.

Two, your fat would be at the top of the threshold, 30%. This is for recovery purposes. Healthy fats keep your muscles, joints, and ligaments well-oiled and help with overall maintenance of your body.

For our 180-pound bodybuilder, this comes out to 153g of protein again, 84g of fat, and 288g of carbs. This is still a fair amount of carbohydrates, so you won’t feel depleted. You will get a solid deficit in without feeling like you’re starving yourself.

Foods for Your Diet

Using a calorie calculator will help with the measurements of your meal portions. As for macronutrient sources, you want healthy sources to keep your body in peak physical condition.

Proteins should include:

  • Low-fat beef
  • Chicken and turkey breast
  • Lean white fish
  • Eggs and egg whites
  • Tofu or tempeh
  • High-quality protein powder

Carbohydrates are tough. Other than staying away from most processed foods, good carbs are foods like:

  • Wholegrain rice or quinoa
  • Potatoes or sweet potatoes
  • Vegetables (cruciferous, leafy, or other)

Vegetables are the most important for micronutrient purposes.

Fats are crucial too. You want healthy Omega-3s and minimal saturated fat. Here are the best sources of fat:

  • Nuts or nut butter
  • Avocado
  • Coconut oil (sparingly) or macadamia oil for cooking
  • Fish
  • Eggs

If you make the majority of your meals with these foods, you’re well on your way to crazy strength and muscle gains.

How to Progress Your Muscle

Of course, this is simply an estimate. You’ll have to tweak your muscle building meal plan once you’re in the thick of things. Give it two weeks and track your weight and lifts; if you’re gaining too much weight or not increasing your lifts, adjust accordingly.

An unbelievably easy way to get exactly what you need out of your meal plan is to use a meal prep delivery service. Companies like Muscle Up Meals lets you order your meals a-la-carte and have the food delivered to your door. All you do is heat up the grub and devour.

The Strategy of Progress

This is a great strategy to use if you’re a busy bodybuilder or business professional. Your meals are created by you, for you, and the hard work is done by somebody else.

When you reach a new milestone weight (say from 180 to 190), recalculate your base calories and macronutrients. Then go through your first two weeks and adjust. This is also a good exercise to do when your lifts stall or your performance stagnates in the gym.

Use This Muscle Building Meal Plan to Get Some Serious Gains

If you were looking for a muscle building meal plan by joining nutrition class for massive results, increased muscle, and an impressive physique, look no further.

Use these guidelines to structure your daily food and water intake. When you implement your muscle meal plan for bodybuilding purposes, you’ll look good, feel good, and perform at your optimal level and also you may take supplements for further step.

If you want to learn more about nutrition, here’s why you should consider taking a look in our health and fitness blog section and know the answer of your queries about nutrition class.

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Here is Why It’s Never Too Late for You to Achieve Something Worthwhile

Have you ever asked yourself if it’s too late to achieve something worthwhile in life. These two most upvoted responses by Marcus and Jim respectively on Quora will help you if you still have doubts about what you can do at any stage of your career.

1. Marcus Geduld, Shakespearean director, computer programmer, teacher, writer, likes dinosaurs.

Too late for what?

If you slept through your 26th birthday, it’s too late for you to experience that. It’s too late for you to watch “LOST” in its premiere broadcast. (Though, honestly, you didn’t miss much.) It’s too late for you to fight in the Vietnam War.

It’s too late for you to go through puberty or attend nursery school. It’s too late for you to learn a second language as proficiently as a native speaker*. It’s probably too late for you to be breastfed.

It’s not too late for you to fall in love.

It’s not too late for you to have kids.

It’s not too late for you to embark on an exciting career or series of careers.

It’s not too late for you to read the complete works of Shakespeare; learn how to program computers; learn to dance; travel around the world; go to therapy; become an accomplished cook; sky dive; develop an appreciation for jazz; write a novel; get an advanced degree; save for your old age; read “In Search of Lost Time”; become a Christian, then an atheist, then a Scientologist; break a few bones; learn how to fix a toilet; develop a six-pack …

Honestly, I’m 47, and I’ll say this to you, whippersnapper: you’re a fucking kid, so get over yourself. I’m a fucking kid, too. I’m almost twice your age, and I’m just getting started! My dad is in his 80s, and he wrote two books last year.

You don’t get to use age as an excuse. Get off your ass!

Also, learn about what economists call “sunk costs.” If I give someone $100 on Monday, and he spends $50 on candy, he’ll probably regret that purchase on Tuesday. In a way, he’ll still think of himself as a guy with $100—half of which is wasted.

What he really is is a guy with $50, just as he would be if I’d handed him a fifty-dollar bill. A sunk cost from yesterday should not be part of today’s equation. What he should be thinking is this: “What should I do with my $50?”

What you are isn’t a person who has wasted 27 years. You are a person who has X number of years ahead of you. What are you going to do with them?

* What I’d intended as a throwaway comment, about the difficulty of second-language acquisition after childhood, has generated interest and disagreement. I will admit upfront I am not an expert on the matter, and was mostly informed by research I’d read about.

It claimed there’s a window of childhood, after which the brain stops being able to hear certain sounds—one’s not used by a child’s native language—which is why it’s so hard to learn to speak a second language without an accent.

Some people may master it, but not many. (How many people do you know, after 25, learned a foreign language and can speak it so well, natives have no idea they’re listening to a foreigner?) It’s also challenging to learn all the idiomatic expressions that native speakers have known since they were small children.

However, since having written this answer, I’ve learned that the Science behind this is very controversial. As I’m not an expert, let me refer you to the wikipedia article (and it’s linked resources).

“In second-language acquisition, the strongest evidence for the critical period hypothesis is in the study of accent, where most older learners do not reach a native-like level.

However, under certain conditions, native-like accent has been observed, suggesting that accent is affected by multiple factors, such as identity and motivation, rather than a critical period biological constraint (Moyer, 1999; Bongaerts et al., 1995; Young-Scholten, 2002).”

2. Jim Lawrenson, Still driving…

Unfortunately for ‘real’ people, the media is obsessed with the tiny minority who succeed early and display this very publicly.

This is then amplified by the high profile ‘subject’,  for PR purposes, to perpetuate their success.

Justin Bieber, Michael Jackson, Britney Spears, River Phoenix, Justin Timberlake, Bill Gates, Jimi Hendrix, Steve Jobs, James Dean, Richard Branson, Whitney Houston, One Direction, Amy Winehouse, Mark Zuckerburg. Need I go on.

Notice a trend in there somewhere?

You are probably being influenced, (like all of us), in how you assess your own progress, compared to these people. It can be a dangerous game to play.

It takes a tremendous amount of luck, as well as talent, to get into the right position at the right time. Not many people who make it will tell you that, often preferring to put it down to their hard work.

That is because they believe that this is the case, not because they are intentionally misleading you. I know that because, to an extent, I’ve done it.

You also may not have considered that even if you were on the list of young successes. It is very hard to follow that early success later in life. Your expectations of yourself are higher and based on that youthful virtual reality you experienced once, you can never improve on your past.

That can be a tough pill to swallow and despite all the money in the world, many struggle with that.

Look at any list of young successes from just 10 years ago and count the number who have disappeared, died or been in rehab. Lots.

Half the list of super successful people above are dead for a start off.

This is not an excuse for you to give up trying however. 

Try to think of life as a long road journey.

The journey can be as exciting or as boring as you choose to make it.

Wherever you are on the journey, there are new experiences, as long as you welcome them and seek them out. Some you can plan in advance.

Often, you need to get out of the car to experience them. Otherwise, you will see them flash past the window and feel like it is too late to stop.

  • Do something every day which contributes to your progress on the journey and always be learning and experiencing new things.
  • Don’t put off experiences which can be done today by getting out of the car, for a tomorrow which may never arrive.
  • Build a vision of where you want to get to in 1, 5 and 10 years and then think about the steps you need to complete in the next 30 days to move towards it, but don’t set deadlines that are too harsh. Do the first step on the list today.
  • Like any long journey, you will hit diversions, obstacles, traffic lights, speed bumps, closed roads and all manner of other problems. There will be crashes – you might be involved in them. Like any long road journey, if you want to get the destination enough, you won’t turn back, you will reroute. The car might break down or need repairing. Just accept it will happen now, and carry on.

Most importantly, don’t wait for all the traffic lights between your house and your destination, to turn green at the same time, before you set off.

They won’t!

Get in the car and start driving.

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