Weekly Diet Plan For Muscle Gain: Eating a well-balanced diet is very important when you want muscle gain, as well as your training. There are many benefits of gaining muscle. Here’s a weekly diet plan with a diet chart for muscle gain to help you reach your goals.
This article contains everything you need to know about a weekly diet plan for muscle gain. We will cover the best foods to build muscle and body building meal timing, as well as essential diet tips for gaining muscle mass at the end .
Best Foods to Build Muscle
Striking the right balance between protein, carbs and fats is muscle food 101, but less familiar is the influence of nutrient partitioning – how your body decides whether calories from those nutrients are burned as fuel, stored as fat, or used to build new muscle tissue.
You might already be regularly munching some of the foods below, others may come as a surprise – but trust us, all of them will fuel your mission to build lean muscle. Load up your shopping trolley with our best muscle food picks.
The Best Foods to Build Muscle
1. Whole eggs
Another day, another article touting the benefits of eggs. Those golden orbs contain large amounts of the amino acid leucine, which is essential for post-exercise muscle recovery. Whole eggs in particular are considered to be something of a protein synthesis powerhouse. In fact, eating whole eggs after a workout elicits a 40 per cent greater muscle-building response than consuming egg whites alone, a study published in The American Journal of Clinical Nutrition found.
2. Salmon
As well as a huge helping of complete protein (around 20g per 100g serve), salmon is high in omega-3 fatty acids EPA and DHA, which optimise nutrient partitioning by reducing inflammation. Omega-3 increases insulin sensitivity, a study from Harvard University found, resulting in less insulin floating around in your bloodstream. A good thing, because insulin boosts fat storage. Just try to avoid reheating it in the office microwave.
3. Soy beans
If your goal is building lean, green muscle, soybeans are your most dependable option. Unlike other vegetarian sources of protein, those little legumes contain all nine essential amino acids, making them an essential vegan muscle food. Tofu, tempeh, and most vegetarian meat alternatives are made out of soy, which boasts around 36 grams per 100g serve.
4. Pineapple
Fruit isn’t your a-typical bodybuilding fare, but an exception can be made for pineapple. It’s the only food known to contain bromelein, an enzyme that digests protein. Fun fact: pineapple is often uncomfortable to eat because the bromelain is digesting the skin on the inside of your mouth. Plus, its anti-inflammatory properties will help soothe post-workout pain, tenderness and swelling.
5. Greek yogurt
As well as being loaded with fast-digesting whey protein and slow-digesting casein protein – around 10 grams total per 100g serve – Greek yogurt is a source of vitamin D, which helps your body absorb calcium and phosphorus. Calcium is crucial for muscle contractions, while phosphorus is essential for creating ATP (the form of energy your body uses). According to research by Baylor University, a mix of whey and casein protein is the optimum combination for increasing lean mass.
6. Garlic
Your co-workers may not thank you, but your biceps will. In a study published in The Journal of Nutrition, garlic was shown to increase testosterone and lower cortisol in rats on a high-protein diet. How? It’s all to do with a compound within garlic called allicin, which reduces the amount of ‘stress hormone’ pumping around your body. Cortisol competes with testosterone in your muscle cells, so essentially less stress results in better gains.
7. Turkey breast
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At 29 grams of protein per 100g, turkey is another big protein hitter. It’s also high in zinc, which is essential for protein synthesis and helps your body maintain healthy levels of testosterone, according to researchers at the Wayne State University School of Medicine in Michigan, US.
8. Kidney beans
Being higher in carbohydrates, beans and legumes are often overlooked for their leaner cousins. But these fibrous foods are essential for a healthy gut – something you depend on to absorb the nutrients, minerals and supplements required to carve lean muscle. Kidney beans contain the most, with around 8 grams of protein per 100g serve (and around 10 grams of fibre!). Pair them with a whole grain such as brown rice to make a complete protein.
Bodybuilding Meal Timing
Knowing when to eat what is a common problem for a lot of active people.
Most of us know that we should eat before and after a workout, but how long before or after and what should we be eating? Does it really make a difference?
Well, if you’re already consistently hitting your calories and macros, nutrient timing can make a difference to your performance.
Otherwise, it has a much smaller effect because your primary needs (enough calories and macros) are not being met.
Pre-workout
Working out on an empty stomach is definitely not going to result in optimal performance, so make sure that you fuel yourself correctly.
Ideally, you should eat a medium sized meal 3-4 hours before a workout and a small amount of protein and fast-digesting carbs 30 minutes before.
If you work out in the mornings, you will have to skip the meal but make sure you fuel 30 minutes before.
A few example snacks could include:
SNACKS
Plain greek yoghurt with honey
Oatmeal with berries
Apple with almond butter and raisins
Carbohydrate supplement shake
Intra-workout
If your workout lasts for more than 1 hour, it might be helpful to you to consume carbs and protein during your workout.
Consume fast-digesting carbs with small amounts of fast-digesting protein (such as whey).
It should contain no more than 5-10% of your daily protein and slightly less than your max carbs per hour (0.3g/lb body weight).
Post-workout
After any type of workout, it’s important to have a snack or meal to start off the recovery process.
Recently trained muscles are extra sensitive to carbohydrates, so it’s the ideal time to consume carbs to refuel your muscles as this sensitivity gradually decreases over the following 3-6 hours.
Protein should be consumed with the carbohydrates as well to ensure that muscle repair begins.
Fats should be kept to a minimum because they slow down the process of digesting carbohydrates.
Weekly Diet Plan For Muscle Gain
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | chappati-4+ Egg roast 1/2 cup 2 egg |
| Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
| Lunch (2:00-2:30PM) | 4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji. |
| Evening (4:00-4:30PM) | 1 Portion fruit+ cotage cheese |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi.+ Tomato subji 1/2 cup. |
| Monday | |
| Breakfast (8:00-8:30AM) | Chicken sandwich(4 slice bread) + 1 cup skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cotage cheese. |
| Lunch (2:00-2:30PM) | Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
| Evening (4:00-4:30PM) | 1 cup light tea+ Chicken salad 1 cup. |
| Dinner (8:00-8:30PM) | 3 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Sprouts & Paneer Paratha 3+ Green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled black channa. |
| Lunch (2:00-2:30PM) | 1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit salad+ Yoghurt |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cotage cheese. |
| Lunch (2:00-2:30PM) | 1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup. |
| Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha with nuts 1 cup. |
| Dinner (8:00-8:30PM) | Wheat dosa 3 + 1 cup Bitter guard subji. |
| Thursday | |
| Breakfast (8:00-8:30AM) | Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg) |
| Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
| Lunch (2:00-2:30PM) | 1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
| Dinner (8:00-8:30PM) | 3 Roti/ chapati+ 1/2 cup mix veg curry |
| Friday | |
| Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup+1 table spoon Green chutney/ Tomato Chutney+ 2 egg white |
| Mid-Meal (11:00-11:30AM) | 1 cup bana+ almond milk shake. |
| Lunch (2:00-2:30PM) | 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
| Evening (4:00-4:30PM) | 1 cup tea+ Home made protein bar. |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
| Lunch (2:00-2:30PM) | 4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup blue berry milk shake |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Diet Tips For Gaining Muscle Mass
1. Consume more calories than you burn
Consuming more calories than you burn is essential for gaining muscle mass quickly, as the excess calories (together with your workouts) will promote muscle building.
2. Do not skip meals
Avoiding meal skipping is important to ensure you are consuming all necessary calories throughout the day. Consuming less calories or prolonged fasting may lead to loss of lean muscle. Ideally, you should have 5 to 6 meals per day, with special attention to breakfast and pre- and post-workout meals.
3. Consume more protein
Increasing your protein intake is necessary to promote muscular growth. You protein sources should be spread out throughout the day, and not concentrated to just 2 or 3 meals. These sources should be mainly animal sources, like meat, fish, chicken, cheese, eggs and dairy, however protein can also be found in good quantities in foods like beans, peas, lentils, peanuts and chickpeas.
In addition, using protein supplements, like whey and casein, may also be beneficial, especially for use following workouts, or to increase protein content in meals with less of it. Check out more examples of animal and plant-based protein sources you can incorporate into your muscle-building diet.
4. Consume good fats
In contrary to what you may believe, consuming good fats actually stimulates the release of fat that is accumulated in the body, and helps to increase the overall calorie required to gain muscle mass. These fats are present in good like avocados, olive oil, olives, peanuts, peanut butter, flaxseed, walnuts, hazelnuts, macadamia nuts and fish like tuna, sardines and salmon.
These types of food can be added to snacks like organic crackers, yogurts, smoothies and even to meals.
5. Drink plenty of water
Drinking lots of water is important to stimulate hypertrophy, as water is a basic necessity to fill up cells, allowing them to grow. If you do not consume sufficient water, muscle building will be slow and difficult.
A healthy adult should consume at least 35ml (about 1 oz) for every 1 kg (or every 2.2 lb) of weight. For example, a person who weighs 70 kg (154 lb) should consume at least 2450 ml (82 oz) of water per day. Keep in mind that sugary or artificial drinks, like soda and alcohol, do not count toward this fluid intake.
6. Eat at least 2 pieces of fruit per day
Eating at least 2 types of fruit per day is important so that the body has the vitamins and minerals required to promote muscle recovery after working out. Fruit can stimulate a faster muscle regeneration, leading to increased hypertrophy of the muscles.
In addition, the vitamins and minerals present in fruits and veggies are important for muscle contraction, which can reduce fatigue during workouts and boost immune system functioning.
7. Avoid sugar and processed foods
Avoiding food that contains high amounts of sugar and that is highly processed is important to prevent the stimulation of fat storage in the body, especially because a muscle-building diet will already involve excess calorie consumption. To avoid weight gain from fat accumulation, it is important to remove certain food from the diet, like candy, cookies, cake, toast, fast food, hot dogs, sausage, bacon, cheddar cheese, prosciutto and other fatty cold cuts.
These types of food should be swapped for whole wheat bread, whole grain biscuits, fresh cheeses (like cottage cheese or mozzarella), eggs, meat and fish.
8. Avoid drinking alcohol
Consuming alcohol excessively on a regular basis can reduce protein synthesis, reduce metabolism and reduce the body’s ability to burn fat. This can all compromise muscle growth. Therefore, you should avoid binge-drinking altogether.
9. Eat complex carbohydrates
Complex carbohydrates are important for muscle growth, as these calories will provide the energy the body needs to stimulate hypertrophy. Muscles also needs complex carbs to store glycose in the form of glycogen within the muscle cells, to be used during exercise and when recovering.
It is important to know what complex carbs should specifically be used in your diet. Ideally, you should consume those that are rich in fiber, like oats, quinoa, lentils, chickpeas, beans, sweet potato, whole wheat rice and whole wheat pasta. Check out other examples of high-fiber food you can incorporate into your muscle-building diet.
Benefits Of Gaining Muscle
- Supports bones and joints. Building muscle helps improve bone density and joint support. When your muscles are strong, you minimize the stress on your bones. This can help you manage back pain and arthritis and reduces your risk of developing osteoporosis as you get older.
- Improves balance and mobility. As your muscle mass improves, your balance improves as well. This reduces your risk of falls and injuries, which is especially beneficial for older people, since advancing age can lead to decreased muscle mass and function.
- Helps with weight loss. When you gain muscle, your metabolism is enhanced and you can burn more calories even when you are at rest. Strength training can help you shed fat and replace it with lean muscle.
- Lowers blood sugar levels. Along with your liver, your muscles act as storage space for glycogen or carbohydrates. Increasing muscle mass allows your body to store more glycogen in your muscles, which helps regulate your blood sugar levels. When your body doesn’t have enough muscle mass, glycogen breaks down in your body and causes blood sugar spikes, which can increase your risk of diabetes, heart disease, and certain types of cancer.
- Prevents cognitive decline. With aging comes some decline in cognitive skills. Studies suggest that regular strength training may help improve your thinking and learning abilities and prevent age-related mental decline.