The third and final macronutrient we need to set up is carbs. So, how much protein should you eat per day to maximize its benefits? As are guidelines to gain a whopping 1-2lbs per week or an insane 25lbs in 25 days. Let’s also say they decide to go with an even 25% of their total calories from fat. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to … He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. It’s a popular practice, but not a practical one for the average guy or girl looking to add muscle and get in shape. By using an intelligent workout program specifically designed for maximizing muscle growth. The main cornerstone of the diet should be protein, followed by … Add on your surplus to the maintenance level you estimated earlier, and start eating this amount each day. People like to over-complicate the crap out of pre and post workout nutrition, but the reality is that it’s quite simple. Building lean muscle requires a clean bulk diet plan, a diet rich in nutrients and low in trans fats and sugars. Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight. So, how many grams of carbs should you eat per day to get these benefits? Eat An Ideal Amount Of Protein. But it is something I do myself and recommend to others. When this surplus exists, weight gain – ideally in the form of muscle – happens. When this deficit exists, weight loss – ideally in the form of body fat – happens. Let’s pretend we have an example person who weighs 175lbs and has figured out that they need to eat 2500 calories per day to gain weight at their ideal rate. Side note: For this bulking diet plan we will be implementing a lean bulk. That’s why is recommended to get lean before bulking up. You do not need to be 100% accurate with this, it would be impossible to hit these numbers exactly, dead on, with each meal. Why the key step is monitoring your progress and adjusting as needed. (Those who are significantly overweight should use their goal body weight rather than their current body weight when doing this calculation.). And this, combined with the fact that muscle weighs something, means weight gain is certainly going to be a part of the process. How many grams of protein, fat and carbs to eat per day. For these reasons, you can modify the meals to your taste. You can swap the foods around. But first, let’s take a look at some of the best food choices for preparing a muscle building meal. 2-day, 3-day, 4-day, and 5-day home workouts. If you’re changing foods, just make sure that your calories and macro totals remain pretty much unchanged. The meal plans are flexible. Even if that means waddling around like marshmallow man for 10 months out of the year. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. For our clean bulking diet plan, we’re going to be using the classic protein choice of bodybuilders all around the world: chicken breast. This diet is designed specially for the purpose of increasing lean muscle mass. Having said that, getting these meals right will still be beneficial to your results. As long as you’re somewhere within this range, you’ll be fine. Body weight options, dumbbell options, and resistance band options. Specifically, for reasons I’ll explain in a minute, most people WILL indeed need to eat more in order to build muscle. What To Eat Before And After A Workout: The Ultimate Guide, Whey Protein Isolate vs Concentrate vs Hydrolyzed, The Beginner Weight Training Workout Routine, How To Create A Weight Training Workout Routine. What exactly do I mean by “starting point” in the context of this recommendation? The thing is, pro bodybuilders don’t really care how they look most of the year. Don’t worry too much about whether your maintenance level estimate is 100% accurate right now. You’d simply repeat this using your own relevant numbers, and let your personal needs and preferences dictate exactly where within this 20-30% range you decide to be. The Diet Plan. Which means, you can think of your rate of weight gain as a map that helps you determine what your calorie intake should be. Are there any supplements that are going to improve your muscle building results significantly? But you do not need to obsess over every calorie and every gram of protein, carbs, and fat. Strict. The purpose of the plans is to show you how to eat, structure, and layout your diet. for you. If you consider yourself as overweight, chubby, or have body fat over 16% then you’ll need to lean down a bit before starting any bodybuilding diet. What do I mean by “lean bulking,” you ask? Growing a pound of muscle requires about 2,800 calories. The key step that will make everything as accurate as possible will be coming up in a bit. Building muscle requires dedication and patience, not just in the gym, but also in the kitchen. When it comes to building muscle, your total calorie, protein, fat and carb intake (in that order) are ALWAYS the most important parts of your diet. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. Brown Rice vs White Rice: Which Is Better? For example, a man with a lean body weight of 152 pounds might have a daily calorie requirement of 2800 calories. On average, this tends to be the sweet spot for most people. Which is why if you attempt to exceed these limits and gain weight faster, the excess weight being gained will always be body fat, NOT additional muscle. On off-training days, scale back on the carbs since your body will not be as dependent on them to perform. Because if you’re currently fat, then a diet plan that creates a calorie surplus is likely to make you fatter. For those who are bulking the smart way, where the goal is build muscle without gaining excess body fat, this is what I recommend…. This calculation tells you that your carrying around 27 pounds of fatty mass. Why? Details here: How Much Protein Do I Need A Day? Consuming a ton of excess calories will lead to a ton of stored fat. Protein. It’s also important to remember that since muscle can’t repair without the necessary amino acids, eating complete protein sources with each meal is beneficial for maximizing muscle growth and staying lean. Take your daily macronutrient totals above and divide them by 5. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. Pick your favorites. Most notable to us, though, is the role fat plays in optimal hormone production. These limits are predetermined by factors like genetics, age and gender, as well as our experience level and the amount of muscle we’re still capable of gaining. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle. Keep eating that amount. Consume at least 500 calories on top of that each day to ensure consistent weight gain in your bulking diet. Set realistic goals and measure your progress along the way. This includes testosterone, which of course plays a significant role in the muscle building process. Include a variety of nutrient-rich foods across and within all the food groups in your diet. Chicken and other foods will lose water when cooked, so you need to bare this in mind when preparing your meals. I just have to cover this point because it’s amazing how many people get confused over this and unnecessarily obsess and stress over small discrepancies. In reality, weight gain can happen fast, but muscle growth cannot. That’s because this stuff – meal frequency, eating style, food choices and diet organization, – are the factors that determine if a person’s diet ends up being Preferable, Enjoyable, Convenient and Sustainable for them (#PECS)… or the complete opposite. The idea is simple: Eat a load of food every day that surpasses your basic daily calorie requirements. Before you start, you need to be critical about your current body fat levels. All that matters to them is how they look on competition week. Using intermittent fasting when lean bulking. It takes an intelligent nutrition strategy and optimized meal plans to gain dense lean muscle mass. More details about food preparation to follow. Starvation Mode: Is It A Myth or Is It Real? Strict. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Basic Outline Lean Bulking Plan •The aim of this diet plan is to put on muscle in the most efficient way. If you’re over 14% body fat (19-24% … Steroid Diet for Lean Mass. If, however, you are above these body fat ranges, here’s what I recommend instead…, (Also check out How To Lose Fat and What Is The Best Way To Lose Weight Fast? With IF you get to plan your meals throughout the day so that you have at least 8 straight hours when you don’t eat anything. Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. The next macronutrient that needs to be set up is fat. So why is my recommended rate of weight gain so seemingly slow? for more on the subject of fat loss.). Each meal listed in the plans is optimized for building muscle and shows the type of foods and quantity to eat, but does not provide recipes or cooking guidelines for each meal. And so... much... more. Unfortunately, though, I hate writing about supplements. Because again, you’re in a caloric surplus supplying your body with extra calories. Next let’s say they decide to get an even 25% of their total calorie intake from fat. The most popular of these ways involves calorie cycling – aka eating more calories on workout days and fewer calories on rest days – and I am indeed a fan of this approach. These are high in protein and low in fat. 170+ home exercises to choose from, with video examples for each. But you don’t want to gain sloppy mass (aka fat!). Rules for a Clean Bulking Diet Plan. And that approach was to use a diet that was equal parts designed for building muscle as it was for preventing excess body fat from being gained along the way. ‘Lean-Bulk’ Diet Plan Lean Bulking Plan . Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. Are there any supplements that are both safe and proven to help at least a little in your quest to build muscle and/or with your overall health in general? In reality, muscle growth is an extremely slow process. It is important to understand that there are many different fats and that healthy fats are not to be among the others when considering a diet for lean muscle. The question is… what exactly is “lean enough” in this context? The thing is, when it comes to muscle building nutrition, more doesn’t equal more. What Is The Best Way To Lose Weight Fast And Keep It Off? As for where to get this fat from, common high-quality sources include various nuts, seeds and nut butters, olive oil, coconut oil, avocado oil/avocados, and fatty fish (e.g. As I’ve said, the meal plans are completely flexible. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? Your pre and post workout meals – aka the meals you eat before and after your workout – can play important roles in both your performance during the workout and the recovery process that comes after. You want to gain weight, but you don’t want to get fat, right? The Diet Plan. It would be impossible to be 100% accurate with this whole process. Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey … Unlike protein and fat, both of which are considered essential in that they provide us with nutrients that our bodies require but cannot produce on their own (essential amino acids and essential fatty acids, respectively), carbs don’t provide us with anything fitting this description. And that’s pretty much what a full day of eating for muscle growth could look like for you. What to Eat: This meal … Each meal should have between 5 and 10 grams of poly or mono-unsaturated fat. Let’s say you’re 185 pounds and you’re around 15% body fat. Should you stop eating at a certain specific time at night? For example, if you need 2,500 calories, don’t pick the 4,000 calories meal plan, you’ll just gain massive amounts of bodyfat and ruin any chance of improving your body! The example meals plans are just that – “examples”. Of the three, protein is definitely the most important, so that’s always the one to start with. Specifically, in how much weight they gain, how fast they gain it, and how much of it ends up being fat rather than muscle. Now that’s out of the way, lets look at how you’ll go about creating these meals for building muscle – with minimal fat – by crunching some crucial numbers. Side note: For this bulking diet plan we will be implementing a lean bulk. They’re a far cry from the best lean bulking meal plans for gaining muscle while staying in great shape. If so, welcome to the diet plan that I simply call The Muscle Building Diet. This includes things like whole grains, vegetables, fruits, lean meat, nuts, eggs, and certain dairy products. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. The problems with the typical approach to bulking. Consume a meal containing a nice amount of protein and carbs from whatever sources you prefer within 1-2 hours before your workout, and again 1-2 hours after your workout. Greek Yogurt. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. the absorption of fat soluble vitamins). Now we’re ready to start putting together The Muscle Building Diet. Cool, because this 5th step is ALL about doing that. Should you eat “clean” 100% of the time or do some form of “IIFYM” (. In this example, you’re around 158lbs of lean body mass, and this in the number we’ll be working with. If you want to add lean muscle mass to your frame without gaining too much fat, then you’re going to have to get the right meal plans in place. Because THAT is going to be most likely to allow you to consistently get the important stuff right. Should you eat frequently or infrequently? When you see eggs listed as part of a meal, cook them as you like – omelette, boiled, poached, scrambled or “Rocky Style” raw, choice is yours. (Again, these are just example numbers.). Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. Everyone has different tastes and some people have limited access to certain foods. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. As I was saying before I rudely interrupted myself with a heading, the key to ensuring that your surplus and overall calorie intake is what it ideally should be is to ensure that your rate of weight gain is what it ideally should be for maximizing muscle gains and minimizing fat gains. Here’s how to calculate your calories into grams per day. As with ANY diet for ANY goal, it always starts with how many calories you’re eating a day. Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. Lean Bulk Diet Plan for Women Looking to Gain Lean Muscle and Strength Jessie's Sweet Toned Body : She used a premium supplement to enhance her proper diet and workout for 6 weeks. When constructing your own meals or looking at the examples provided, you may find that some food nutrition profile details differ when comparing to food labels. This isn’t important now, but it will come in handy shortly. Nutrient Groups: Fast Protein + High GI Fruits. Absolutely not. Should you eat 3 meals a day or 6 meals? All you need to know now is what this ideal rate of weight gain actually is. This should be a big enough surplus of energy to help build muscle, while small enough to keep fat storage to a minimum. At that point, ask yourself the following question: Let’s say some example person figured out they need to eat 2000 calories per day to gain weight at their ideal rate. It’s encouraging to see more and more people opting for “Lean Bulking” or “Clean Bulking” diet plans, which are the best way to build lean muscle mass through nutrition. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10g per meal. Nonetheless, as you would have seen in the video, this meal plan is tailored for you "hardgainers" out there struggling to build muscle. Raw vs Cooked Weight: You’ll have also noticed that some foods are listed as raw weight and others cooked weight. You’d simply repeat these steps using your own relevant numbers. The carbohydrates and fats provide an energy source and aid these growth processes. The best sources include lean beef, chicken, fish, lower-fat dairy foods, and soy. Important Note: As I mentioned at the start of this guide, you don’t need to stress about getting your calorie requirements dead on. Are we talking super, crazy, ultra, mega important? Lean Bulk Diet Plan: (With PDF Meal Plans) Back in 2013 the “Bulking Diet” craze reached fever pitch. Should you do some form of intermittent fasting or eat regularly throughout the day? What matters most with this, is that you’re in a slight calorie surplus each day, and that you’re hitting as close to your daily macronutrient targets as possible. And the most overlooked reason for this lack of adherence is the fact that the diet you are trying to consistently put into action and sustain just isn’t ideal for you. And if you’re eating more calories than your body can actually put towards the muscle building process, you’re just going to end up getting fat. Advice like “you gotta eat big to get big” or “eat whatever isn’t nailed down” is common. At this point they have 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of their daily calorie intake is accounted for (700 + 625 = 1325). When you’re bulking with drugs like Anadrol Oxymetholone, your protein sources must be lean. Your ratio of muscle to fat gains will suck, and you’ll end up gaining more body fat (and less muscle) than you should be. But it’s not. Healthy fats may come from organic oils and nuts and help absorb vitamins in the body while also regulating hormone production. If you’re gaining weight too quickly, you know to eat a little less. Fortunately, I – along with many of the countless others who went through the same terrible bulking process – eventually realized this whole “get fat” approach to building muscle was dumb as shit and only ever worked well for steroid-using bodybuilders. Diet Plan For Off Days 30 minutes low-moderate intensity fasted cardio (I alternate between incline treadmill and StairMaster at Level 6 where my HR usually tops out at 138-139). Simply put, the workout you use and how effective it is at stimulating muscle growth is absolutely crucial to your ability to both A) build muscle (duh), and B) avoid gaining excess body fat. It’s really up to you, the important thing is hitting your numbers by the end of the day. Everyone else will be in the middle or at the bottom. But, as much fun as that sounds, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks, too. And so our objective here is obvious: our surplus can’t be too big or too small… it needs to be just right. A diet built for muscle growth will help you better perform, progress, and recover much faster. And THAT is what The Muscle Building Diet is designed to do. Sample Muscle Building Diet Plan. Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else. You can eat anywhere from 3 large meals, to 7 smaller meals each day. 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