Meal Plan For Fat Loss And Muscle Gain Male

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Meal Plan for Fat Loss and Muscle Gain: Get Leaner and Stronger with these Meal Strategies For Men. Are you trying to gain muscle but can’t seem to build muscle? You’re definitely not on your own. It’s likely you haven’t learnt the best fat loss and muscle gain male meal plans. That’s where we come in, along with a host of weight training tips for a stronger, fitter and healthier body

MEAL PLAN FOR WEIGHT LOSS + MUSCLE GAIN FOR MEN

Nutrition can be confusing.

It’s a challenging task to figure out what food/ meal is the healthiest to consume and when is the ideal time to eat it.

But you must be wondering how can the food you eat help you to lose fat and build muscle? That’s right! You can do both. It’s a phenomenon known as Body Recomposition. So, what is this?

Let’s dig into this a bit deeper.

If you’re trying to lose weight, you’ll need to burn more calories than you’re consuming. But this calorie deficit is only a crucial thing when you are looking to lose weight. But if you want to lose fat, and still gain muscle, you’ll have to take a different approach.

It’s worth noting that losing fat doesn’t have to do with losing weight. Essentially, the process requires you to eliminate fat and put lean muscle in its place.

Once you reduce calories, your system utilizes energy stores to function correctly. Although it leads to a loss of fat and overall weight, there is also a loss of muscle mass. And this is why it is essential to eat healthy foods such as protein, good-for-you fats, fiber, and carbohydrates so that you may continue to gain muscle mass.

In short, you must intake nutrients that help you to build lean muscle.

Your primary objective here is to focus on losing fat, and at the same time, gain muscle. Fortunately, a men’s muscle gain and weight loss diet has been put together to guide you in this endeavor.

Key Features of this Meal Plan for Men

a man celebrates reaching a weight loss milestone while on the scale

You must use up more calories than you eat to lose weight. Once you minimize your calorie intake, your system relies on stored energy to work effectively. For this reason, weight and fat are lost. However, muscular mass is lost as well.

That’s why it’s essential to eat nutritious foods such as protein, healthy fats, fiber, and carbs to maintain muscle mass. And this is why the full-fat dairy (Greek yogurt), fish (tuna, salmon), eggs, whey protein, meats (chicken breast and lean beef), apple cider vinegar, beans, legumes, and nuts in this meal plan are useful.

For those who live a rather active lifestyle, this is the best diet. It’s prudent that you consult with your doctor to make sure that the diet meets your specific nutritional needs. But, how does this diet help?

Benefits of the Diet

In general, this meal plan offers numerous benefits since it consists of nutritional foods and assists to remove processed meals. In turn, this enables you to consume healthier food naturally. And, because it is highly rich in protein, it has helped many men lose weight while also building muscle.

Furthermore, the plan is quite adjustable because you can modify it to your particular keto dietary needs. This alternative is feasible by reducing carbohydrate content while boosting protein and healthy fats.

You could also use this meal plan to stick to a vegetarian diet. Its contents are mostly fresh and natural by default. These properties are also known for inhibiting the ingestion of harmful nutrients into our bodies. You can always incorporate your vegan dish into the meal, which provides you with much flexibility.

Research has also proven that consuming a low-carb, high-protein diet assists you to lose weight and build muscle. Ever heard of the Atkin diet? It’s also one of these diets, and when you follow it, the meal plan will assist you to remain on track. Proteins, healthy fats, beans, and lentils abound in this meal plan.

It’s worth mentioning that this diet is an excellent option for weight loss and muscle growth and for men who are yearning to live a healthy lifestyle. Additionally, it’s an effective way to regulate blood sugar in people with diabetes because it never causes a surge in blood sugar.

Sample Muscle Building and Weight Loss Meal Plan for Men

several meals from our sample meal plan for each day of the week

Day 1

Breakfast

  • Oatmeal
  • Stir-fried veggies
  • Scrambled eggs

Snack

  • Whey protein shake

Lunch

  • Baked sweet potato
  • Mixed greens
  • Grilled chicken breast

Snack

  • Carrot sticks
  • Hard-boiled egg(s)

Dinner

  • Brown rice
  • Green beans
  • Broiled fish

Day 2

Breakfast

  • Fresh berries
  • Protein pancakes

Snack

  • Almonds
  • Apple slices

Lunch

  • Green beans
  • Onion
  • Tomato
  • Lettuce
  • Lean ground beef burger

Snack

  • Protein shake

Dinner

  • Spinach
  • Brown rice
  • Bell pepper
  • Shrimp stir-fried

Day 3

Breakfast

  • Fresh berries
  • Whole-grain granola
  • Walnuts
  • Greek yogurt

Snack

  • Protein shake

Lunch

  • Broccoli
  • Spinach salad
  • Grilled fish

Snack

  • Mushrooms
  • Bell peppers
  • Egg white omelet

Dinner

  • Side salad
  • Sweet potato
  • Fresh salsa
  • Chicken breast

Day 4

Breakfast

  • Scrambled egg whites
  • Berries
  • Oatmeal

Snack

  • Celery
  • Carrots
  • Turkey breast

Lunch

  • Mushrooms
  • Broccoli
  • Sirloin steak

Snack

  • Natural nut butter
  • Apples

Dinner

  • Mixed green salad
  • Brown rice
  • Broiled fish

Day 5

Breakfast

  • Oatmeal
  • Protein shake

Snack

  • Cucumbers
  • Hard-boiled egg whites
  • Sliced peppers

Lunch

  • Tomato salad
  • Grilled chicken
  • White bean

Snack

  • Nuts
  • Greek yogurt
  • Berries

Dinner

  • Green beans
  • Grilled fish
  • Quinoa

Day 6

Breakfast

  • Ezekiel bread
  • Scrambled egg whites
  • Cheese
  • Peppers
  • Herbs

Snack

  • Protein shake

Lunch

  • Romaine lettuce
  • Grilled chicken breast
  • Bell peppers
  • Black beans
  • Onions

Snack

  • Almonds
  • Apple

Dinner

  • Asparagus
  • Sirloin steak
  • Sweet potato

Day 7

Breakfast

  • Berries
  • Greek yogurt
  • Whole-grain granola

Snack

  • Celery sticks
  • Turkey breast
  • Carrots

Lunch

  • Almonds
  • Grilled chicken breast
  • Spinach
  • Sliced strawberries

Snack

  • Protein shake

Dinner

  • Broccoli
  • Brown rice
  • Shrimp stir-fried
  • Peppers
  • Onions

Here are some extra tips you should combine with this meal plan to lose fat and gain muscle.

Extra Tips for Weight Loss and Muscle Building Success

a couple going for a run together

1. Protein Can Help

Protein is a vital thing to both fat loss and gaining muscle. For fat loss, incorporate protein in all meals to have an enhanced thermic effect. You should note that protein-rich foods aid to enhance your metabolism because your system needs more energy to digest them.

So which foods increase the fat burning process, or thermogenesis?

  • Sardines, tuna, salmon
  • Chicken & turkey
  • Cottage cheese & full-fat yogurt
  • Red meat such as beef and pork
  • Eggs

2. Consider Full-Fat Dairy In Your Diet

Adding full-fat dairy to your meal provides you with many benefits. For starters, dairy products are very rich in protein content. The combination of slow- and fast-digesting proteins is believed to play a significant role in lean muscle mass growth.

Full-fat dairy also helps you feel fuller for relatively longer. Naturally, since you won’t be reaching for snacks, your calorie consumption will be much lower. Research also illustrates that fat-producing cells are prevented by enzymes in milk proteins.

Most people opt for low-fat types of dairy products, without knowing that the fat is usually replaced with sugar and many other unhealthy ingredients. Alternatively, better options are full-fat yogurt, butter, and cheese.

3. Eat Veggies With Each Meal

Veggies offer the fiber required to ensure that the digestive system is constantly functioning and processing the food you’re eating. Focus on filling half of your plate with nutrient-rich vegetables to achieve optimal digestive health.

If you also add the following veggies to your plate, you’ll have a power-packed boost.

  • Kale
  • Spinach
  • Broccoli
  • Squash
  • Sweet potatoes
  • Brussel sprouts
  • Peas
  • Carrots
  • Collard greens

4. Healthy Fats Are Great For You!

Some people are simply afraid of the word fat. And you shouldn’t be! Most people, especially when they are working on trimming off excess fat, think that eliminating fat from their diet is a must-do. But the reality is that this is not true.

Fat usually supplies energy to your muscles when you’re going about the day, particularly when you’re working out. What fats should you incorporate into your meals? Fatty fish like salmon, extra virgin olive oil, almonds, and avocados are all good choices.

5. Stay Away From Processed Foods!

Do you know that processed foods are just a lot of empty calories that don’t offer nutrition at all? Now you know! Although they might fill you up and satisfy your hunger for that moment, they do absolutely nothing for your body.

One of the reasons to avoid processed foods is to identify exactly what you’re putting in your body whenever you eat. Think of it this way, the most effective way to manage what’s in the calories you take in is to consume food in its natural state.

An apple is an apple, plain and simple. Healthy, wholesome foods that offer you natural benefits should be your diet’s mainstay.

Foods that consist of unhealthy fats, hidden sugars, and ingredients you cannot pronounce or even try to understand shouldn’t be in your grocery cart. You can also find a variety of fake healthy foods on today’s market that trick you into thinking you’re eating very well when in reality, you aren’t at all.

That said, there are a few things you need to remember when avoiding processed foods:

  • Typically, fat-free items are fat-reduced but sugar-increased.
  • Foods that often claim to be sugar-free or low sugar will have ingredients such as aspartame, sucralose, and saccharin.
  • There are numerous names for hidden sugar, such as barley malt, maltodextrin, sucralose, corn syrup solids, and glucose-fructose.
  • Rather than refined white flour when baking, opt for cassava flour, whole wheat flour, almond meal, or chickpea flour.
  • Gluten-free items can consist of a lot of salt, sugar, and fat. So ensure that you read the labels carefully!

6. Eat Only Unprocessed Carbs

Did you know that packaged foods consist of processed carbs that won’t benefit you in any way? And that’s why your carb count should be from unprocessed foods. Avoid filling up on carbs unnecessarily. Opt for healthy proteins and fiber-rich veggies as your primary food items, and include some good carbs to complete the meal.

Although carbs primarily fuel your muscles, you’ve got to pick your carbs wisely. These may include brown rice, quinoa, oatmeal, and whole-grain bread.

7. Exercising is Essential

One of the best things about working out is that most of the exercises will not only burn fat but will also help you to build muscle. It’s neat, as well– a kind of bonus, really– that as you gain muscle mass, your system burns more energy. The best part is that this effect also works when we’re at rest.

Think of it as an incentive to progress as much as possible. It’s an excellent reason to exercise with intensity to achieve full benefits. So, the next time when you exercise, try using some weights. You’ll soon realize that there’s just something that comes with pushing yourself to the limit. Another fascinating thing is that lifting weights may boost your metabolism.

Several studies have shown that hours after you’ve completed a strength training workout, your resting metabolic rate is usually still elevated. That means the intense weight lifting session that you powered through is still providing you with calorie-busting advantages.

Perhaps you’re a person who enjoys a cardio workout but desires the lean muscle mass-building effect that comes with weight training? Well, high-intensity interval training (HIIT) may be the best choice for you. Short bursts of exercise, such as sprinting and jumping rope, may help to burn calories in quick workout intervals. Such bursts can be carried out throughout the day, which frees up time to focus on your strength training sessions.

Any type of exercise that gets you moving is the right kind. Avoid being sedentary. Just move your body and then combine that movement with weight training to ultimately lose fat and gain lean muscle mass.

That’s right! It is about losing fat and not losing weight. You’re keen! Weight training isn’t known for helping to lose weight. With strength training, change occurs in your body composition, and your fat is replaced by muscle. That means although the scale isn’t changing, your favorite attire will fit differently. You’re on the road to a fitter and healthier you.

It’s recommended that you lift weights at least twice weekly, or if possible, participate in a strength training workout daily.

Choosing the Right Diet

some foods from a sample diet plan

Realistically speaking, the best diet is one that you can strictly follow.

You won’t get results on any given diet plan unless you can strictly follow it. It’s only consistency over time that can help you attain your goals – and not perfect eating or several weeks of perfect eating.

In simple words, if you can remain on track the majority of the time and exercise patience, you’ll soon get there, and have a high chance of staying there.

Although a little sacrifice is required, losing weight, getting healthy, etc. does not have to be painful. You shouldn’t also feel forced to consume foods you don’t enjoy. How specific foods make you feel and your food preferences are crucial considerations before trying any new eating plan.

In case your food is making you feel bloated, tired, or simply plain awful, this might be an indication this diet isn’t a good fit.

In a nutshell, if you’re having a difficult time trying to figure out what meal plan suits you best, below are several key things to bear in mind:

  • Go for a diet that makes you feel great, both physically and mentally.
  • Pick a diet that consists of foods you enjoy eating.
  • Be consistent and be patient, regardless of what diet you choose.
  • Pick the diet you can maintain for the long term.

What Is Meal Prep? Is It Something You Should Consider?

Are you a picky eater? Perhaps you simply want control over your particular meal plan?

Meal prepping simply involves the preparation of some or all of your meals ahead to guarantee you’re consuming your favorite foods and achieving your nutrition goals daily.

But the catch is that it requires some culinary expertise and some more work than taking on a set meal plan.

Quite frankly, if you’re already cooking all of your meals, it might be a more strategic approach that ultimately saves you money and time in the long term.

Of course, there are some useful tips to keep in mind when you’re meal prepping:

  • You’ll have to understand your specific calorie goals and macros, including how to count macros, how to count Keto Macros, and how to count Vegan Macros.
  • You’ll need to plan a menu with recipes and, of course, shop for all of your food ahead.
  • You may have to consume the same thing for most days or become creative with seasonings and toppings.

Choosing a meal prep delivery option is an excellent method of cutting down on cooking. Note that pre-made proteins, grains, and veggies can be hand-selected, properly portioned out, and even seasoned to your preference.

Conclusion

Weight loss for men is similar to weight loss for women. You’ll have to take in fewer calories than your system requires to maintain its present weight. Ultimately, there are only two factors you must consider.

First, you need to figure out how many calories you ingest in a certain period. Second, you need to establish how many calories you burn in a certain period.

The weight loss and muscle growth meal plan is a great approach for men to be physically fit. The meal plan also offers a wide range of benefits, e.g., the ability to personalize it and encourage good physical fitness.

Meal Plan for Weight Loss and Muscle Gain Male

Following a daily meal plan promotes excellent health and nourishes the body. As a result, a men’s weight loss and muscle gain diet has been developed to guide you in this endeavor. If you want to lose weight while also gaining muscle, eat well, and improve your overall health, you’ll find that its low-calorie content is just right for you.

Feature

You must expend more calories than you consume to lose weight. When you reduce your calorie intake, your body relies on stored energy to perform effectively. As a result, fat and weight are lost, but muscular mass is also lost. That’s why it’s critical to eat nutritious foods like protein, carbs, healthy fats, and fiber to maintain muscle mass. This is where the full-fat dairy (Greek yogurt), eggs, fish (salmon, tuna), whey protein, apple cider vinegar, meats (lean beef and chicken breast), nuts, beans, and legumes in this meal plan come in helpful.

For people who live a somewhat active lifestyle, this diet is ideal. Please consult with your dietician to ensure that the diet meets your nutritional demands to the best possible standard.

Benefits of the Diet

The benefit of this meal plan is that it comprises nutritional foods and helps remove processed meals, allowing you to consume healthier food as naturally as possible. And, thanks to its high protein content, it has helped a lot of people lose weight while also gaining muscle. The plan is also quite adjustable since you can modify it to your keto dietary requirements. This alternative is feasible by lowering carbohydrate content while increasing protein and healthy fats.

You can also utilize this meal plan to follow a vegetarian diet. Most of its contents are fresh and natural by default, and these characteristics are known for limiting the ingestion of harmful nutrients into the body system. You can always add your vegan dish to the meal, which gives you a lot of flexibility.

It’s been proven that eating a low-carb, high-protein diet helps you lose weight and gain muscle. The Atkin diet is also one of those diets, and if you follow it, this meal plan will help you stay on track. Proteins, beans, lentils, and healthy fats abound in this meal plan.

This diet is good for weight loss and muscle growth and for individuals who want to live a healthy lifestyle. It’s also an excellent way to manage blood sugar in diabetes patients because it doesn’t cause a surge in blood sugar.

Meal Plan

Meal Plan for Weight Loss and Muscle Gain Male

Day 1

Breakfast

  • Scrambled eggs
  • Stir-fried veggies
  • Oatmeal

Snack

  • Whey protein shake

Lunch

  • Grilled chicken breast
  • Mixed greens
  • Baked sweet potato

Snack

  • Hard-boiled egg(s)
  • Carrot sticks

Dinner

  • Broiled fish
  • Green beans
  • Brown rice

Day 2

Breakfast

  • Protein pancakes
  • Fresh berries

Snack

  • Apple slices
  • Almonds

Lunch

  • Lean ground beef burger
  • Lettuce
  • Tomato
  • Onion
  • Green beans

Snack

  • Protein shake

Dinner

  • Shrimp stir-fried
  • Bell pepper
  • Brown rice
  • Spinach

Day 3

Breakfast

  • Greek yogurt
  • Walnuts
  • Whole-grain granola
  • Fresh berries

Snack

  • Protein shake

Lunch

  • Grilled fish
  • Spinach salad
  • Broccoli

Snack

  • Egg white omelet
  • Bell peppers
  • Mushrooms

Dinner

  • Chicken breast
  • Fresh salsa
  • Sweet potato
  • Side salad

Day 4

Breakfast

  • Oatmeal
  • Berries
  • Scrambled egg whites

 Snack

  • Turkey breast
  • Carrots
  • Celery

Lunch

  • Sirloin steak
  • Broccoli
  • Mushrooms

Snack

  • Apples
  • Natural nut butter

Dinner

  • Broiled fish
  • Brown rice
  • Mixed green salad

Day 5

Breakfast

  • Protein shake
  • Oatmeal

Snack

  • Hard-boiled egg whites
  • Sliced peppers
  • Cucumbers

Lunch

  • Grilled chicken
  • White bean
  • Tomato salad

Snack

  • Greek yogurt
  • Berries
  • Nuts

Dinner

  • Grilled fish
  • Quinoa
  • Green beans

Day 6

Breakfast

  • Scrambled egg whites
  • Cheese
  • Peppers
  • Herbs
  • Ezekiel bread

Snack

  • Protein shake

Lunch

  • Grilled chicken breast
  • Bell peppers
  • Black beans
  • Onions
  • Romaine lettuce

Snack

  • Apple
  • Almonds

Dinner

  • Sirloin steak
  • Sweet potato
  • Asparagus

Day 7

Breakfast

  • Greek yogurt
  • Whole-grain granola
  • Berries

Snack

  • Turkey breast
  • Carrots
  • Celery sticks

Lunch

  • Grilled chicken breast
  • Spinach
  • Sliced strawberries
  • Almonds

Snack

  • Protein shake

Dinner

  • Shrimp stir-fried
  • Peppers
  • Onions
  • Broccoli
  • Brown rice

Extra Tips

  1. To fit your unique needs, you can vary the number of veggies or proteins in each dish.
  2. Supplements can be added to your diet to help you gain muscle. To be on the safe side, look for supplements that have their goods verified by a third party. You should also get guidance from your nutritionist before picking a supplement.
  3. You must combine this meal plan with regular workouts to attain the goals of this diet plan. This will help you grow muscle as well as lose weight.
  4. Drinking water can help you lose weight and gain muscle mass. It is completely calorie-free, aids in calorie burn, and may even reduce your hunger. The metabolic process known as lipolysis helps our systems break down fats and other lipids. As a result, drink plenty of water during meals and throughout the day.
  5. Processed foods contain hidden sugars and bad fats, which might add more calories to your body. These foods should not be found in your grocery; avoid them at all costs. You might use whole wheat flour instead of refined white flour in your baking.
  6. To spice things up while cooking your meals, you can use spices and herbs to give aroma and flavor impacts to the meal.
  7. This meal should not be boring because you can serve it with snacks. Protein drinks, Greek yogurt parfaits, hard-boiled eggs, and trail mix are examples of snacks that can help you get more protein. Fruits such as apples, oranges, and berries are also offered.

Shopping List

Proteins

  • Eggs
  • Lean red meat
  • Chicken and turkey breasts
  • Fish
  • Beans
  • Legumes
  • Yogurt
  • Low-fat dairy products
  • Nuts
  • Seeds

Carbs

  • Oatmeal
  • Quinoa
  • Rice
  • Cereals
  • Popcorn

Fruits

  • Oranges
  • Apples
  • Bananas

Vegetables

  • Leafy greens
  • Cucumbers
  • Broccoli
  • Potatoes

Fats

  • Olive oil
  • Avocado

Conclusion

The male weight loss and muscle growth eating plan is an excellent approach for guys to stay physically fit while keeping their bodies alive. The meal plan also has numerous benefits, such as the ability to customize it and promote good physical fitness. So, if you think this diet will boost your health, don’t be reluctant to give it a chance.

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