If you want to know what is the best meal plan to gain muscle, then check out this article.
The Best Meal Plan To Gain Muscle . Do you want to know how to gain muscle? Getting the optimal amount of muscle is not as easy as it should be. As the question clearly states, there is no definitive answer for the best meal plan for gaining muscle. The best meal plan is a varied and balanced diet plan with enough nutrients and calories to allow you to gain muscle mass. A proper workout routine combined with a good nutrition program will give you the results you are looking for. The problem is getting the right kind of information because there are so many articles and opinions on what is considered to be the best meal plan.The biggest challenge is figuring out the best way to go about it. Some people turn to supplements while others use steroids. Both are effective, but not exactly safe. If you are looking for a more natural and safer way to gain muscle, then continue reading.
What Is The Best Meal Plan To Gain Muscle
Bodybuilding involves developing muscle and improving physique through progressive weight training and intentional dietary changes.
Bodybuilders are interested in increasing the size of their muscles and improving their appearance, not just developing their overall strength.
A person can apply the same techniques of bodybuilding for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.
People can also consider the following three potential mechanisms of muscle hypertrophy:
- metabolic stress
- mechanical tension
- muscle damage
In addition to workouts, bodybuilders need to focus on their diet. A good understanding of how foods affect their size and current goals is important for those looking to bulk up or lean out.
A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.
During the lean-out stage, the person focuses on losing as much body fat as possible while maintaining as much muscle mass as possible.
Benefits
Bodybuilding can yield several health benefits. One clear advantage comes from exercise frequently with aerobic and strength training sessions.
People often use aerobic exercise to lose body fat, there is overwhelming evidence that regular exercise increases a person’s lifespan and helps prevent several chronic conditions and diseases.
Strength training also plays an important role in overall health, muscular strength reduces the risk of several mortality risk factors.
In developing their diet, bodybuilders will want to focus on healthful foods and nutrition. They should follow a healthful dietary eating plan that includes the foods they need to develop muscle mass safely.
To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.
They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.
Calories
The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.
In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.
According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.
A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.
A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
Macronutrients
Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:
- proteins
- carbohydrates or carbs
- fats
A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.
Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:
According to an older review, a person should eat the following percentages of each macro during both the bulking and leaning phase:
- 55–60% of calories from carbohydrates
- 25–30% of calories from protein
- 15–20% of calories from fat
A more recent review, suggests the following distribution of macros:
- 2.3–3.1 grams per kilogram of lean body mass per day of protein
- 15–30% of calories from fat
- remaining calories should come from carbohydrates
Number Of Meals Per Day
There is still debate about the number of meals a person should eat each day within the bodybuilding community.
One review Indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.
Food list
A bodybuilder can choose from many different foods when preparing their meal plan across the week. In general, they should focus on foods that provide adequate calories and nutrients.
During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may struggle with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals, despite possibly feeling full.
Proteins
Proteins should make up a portion of a bodybuilding diet.
Sources should include lean proteins, including:
- eggs
- lean red meat
- poultry such as chicken and turkey breasts
- fish
- beans and legumes
- yogurt and low fat dairy products
- nuts and seeds
Carbs
A person who is bodybuilding needs carbs to provide additional energy during workouts.
They can include the following as examples:
- whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
- starchy vegetables, such as potatoes
- fruits, such as oranges, apples, and bananas
- other vegetables, such as leafy greens, cucumbers, and broccoli
Fats
Fats are the third macronutrient people need to focus on in their diet.
Health-promoting fats include:
- nuts and seeds
- healthful oils, such as olive oil
- high fat fruits, such as avocado
A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.
A person’s specific needs for each food will vary based on their size and daily calorie requirements.
Try This Muscle-Building Diet Plan For Better Results From The Gym
1. Mighty Turkey Burgers Recipe
Prep time 10min Cooking time 15min
You probably didn’t expect to see burgers in this plan, did you? The thing is, there’s nothing inherently bad about a burger. The thing that’s unhelpful about the way they’re usually served is the massive bun and big portion of fries, which contain a lot of calories but not much in the way of useful nutrients. Cook them like this, though, and you’ll be able to enjoy the taste while staying on track with your goals.
Ingredients (serves one)
- 300g turkey mince
- 15g porridge oats
- 1 egg
- ¼ onion, finely diced
- ½tsp chilli flakes
- 100g green beans
- 1tbsp rapeseed oil
- Small portion of oven chips
To make
- Cook the diced onion in a little rapeseed oil, then remove from the pan and allow it to cool.
- Place the turkey mince in a mixing bowl, then crack an egg into the bowl and add the oats and chilli flakes.
- Once the onions have cooled, add them to the mixture. Season with salt and pepper and mix it all together so the ingredients combine evenly.
- Scoop out a small handful of the mixture and roll it into a compact ball in your hands, then place the ball on a baking tray. With the palm of your hand, press the ball down so that it forms a flat patty about 2.5cm thick. Repeat this process until you have used all of the mixture.
- Grill the burgers for five to seven minutes, then turn and cook for a further five minutes or until the patties are cooked through.
- Serve with the green beans and a small portion of oven chips.
Calories 722 Protein 75g Carbs 45g Fat 27g
2. Tuna Niçoise Salad Recipe
Prep time 10min Cooking time 20min
This French classic, so simple to make, is absolutely packed with flavour as well as protein and lots of the micronutrients your body needs. There are quite a few ingredients but it doesn’t require any cooking skill –you just need to chuck them together and add the simple dressing.
Ingredients (serves one)
- 1 can tuna, drained
- 200g new potatoes
- 2 eggs, boiled
- ¼ red onion, sliced
- 100g green beans
- 100g cherry tomato
- Salad leaves
- 2tbsp rapeseed oil
- 1tsp dijon mustard
- 5ml red wine vinegar
- Salt and pepper
To make
- Boil the new potatoes and allow them to cool, then cut them in half.
- Steam the green beans, then allow them to cool.
- Boil, shell and quarter two eggs.
- Add the salad leaves to a bowl then add the potatoes, eggs, tuna, green beans, onion and tomato.
- To make the dressing, mix the rapeseed oil, dijon mustard and red wine vinegar and add it to the salad mix.
- Mix everything together and season with salt and pepper.
Calories 520 Protein 50g Carbs 30g Fat 23g
3. Power Prawn Curry Recipe
Prep time 5min Cooking time 25min
You probably don’t automatically think of curry as a healthy food. That’s partly because a lot of them are made with generous quantities of butter and cream, and they’re also often washed down with a few pints of lager. But there are many ways of making curries and lots of them fit easily into the way you’d like to eat while you’re following your New Body Plan. Even better, it’s also possible to make them in a way that’s both quick and tastes great.
Ingredients (serves one)
- 150g king prawns
- ½ onion, diced
- 1 garlic clove, crushed
- 2 large tomatoes, chopped
- 1tsp rapeseed oil
- ½tsp chilli powder
- ½tsp coriander powder
- ½tsp ground cumin
- ½tsp turmeric
- 1tsp curry paste
- 75g brown rice
To Make
- Heat the rapeseed oil in a pan and chop the onion. Add the onion to the pan and fry until golden brown. Add the garlic and reduce the heat.
- Add 100ml of water and simmer for about ten minutes.
- Add the chilli, coriander, cumin and turmeric and cook for a further five minutes.
- Add the prawns and the curry paste and cook for five minutes.
- That’s it. You’re done. Just serve with the rice and enjoy!
Calories 572 Protein 41g Carbs 83g Fat 7g
4. Chia Seed Power Pot Recipe
Prep time 5min Cooking time 2hr
This is a really quick and easy recipe that tastes just like an indulgent treat but will in fact help you to achieve your better-body goals. You can also make it in advance and store it in the fridge. Chia seeds have become increasingly popular in recent years, and with good reason: they’re high in fibre, which can aid digestion and help you feel full, while they also pack a protein punch and are rich in omega 3 fatty acids, which will reduce post-workout inflammation.
Ingredients (serves one)
- 20g chia seeds
- 100ml coconut milk
- 10g clear honey
- 15g whey protein powder
- 50g frozen berries
To Make
- Pour the coconut milk into a bowl.
- Next, pour the chia seeds into the bowl and stir so they mix well with the coconut milk.
- Pour in the honey and whey protein powder and stir thoroughly so that it mixes evenly.
- Put the bowl in the fridge and leave it to set for a couple of hours.
- When you’re ready to serve, top it with the frozen berries.
Shopping List
We’ve collated the above and listed it below, including quantities where sensible. However, it’s unlikely you’ll find the exact quantities so portion out what you need when you get home and freeze any excess if you can to avoid unnecessary food waste. Also keep an eye on “best before” and “use by” dates on the fruit and veg so it doesn’t spoil before it’s time to eat it.
While your local supermarket may stock whey protein, you can often find better value online. We’ve tested enough to create a comprehensive list of the best protein powders, but our quick recommendations are Myprotein Pro THE Whey+ and, for a more affordable option, Bulk Powders Pure Whey Protein.
Meat, Fish And Dairy
- Bacon, lean smoked (6 rashers)
- Beef jerky (100g)
- Butter
- Cheddar cheese (110g)
- Chicken breast (750g)
- Eggs (23)
- Greek yogurt, low-fat (850g)
- Ham (50g)
- King prawns (150g)
- Milk, semi-skimmed (600ml)
- Pork chops 250g
- Roast beef (400g)
- Salmon fillet (2)
- Smoked salmon (70g)
- Tuna (3 cans)
- Turkey mince (300g)
Carbs
- Brown rice (225g)
- Oven chips
- Porridge oats (15g)
- Wholemeal bread (1 loaf)
Fruit And Veg
- Apples (4)
- Avocado (2)
- Banana (5)
- Berries, frozen (350g)
- Broccoli (1 head)
- Carrot (2)
- Cherry tomatoes (400g)
- Courgette (1)
- Garlic (1 head)
- Grapes (3 handfuls)
- Grapefruit (1)
- Green beans (300g)
- Lemon (1)
- Lettuce (1 small)
- Mushroom (small pack)
- New potatoes (400g)
- Onion (3)
- Oranges (2)
- Peppers (2)
- Potatoes (300g)
- Red onion (2)
- Rocket leaves
- Salad leaves
- Spinach
- Spring onion
- Tomato (4)
Sundries
- Brazil nuts (100g)
- Cashew nuts (25g)
- Chia seeds (25g)
- Chilli flakes
- Chilli powder
- Coconut milk (100ml)
- Coriander, ground
- Cumin, ground
- Curry paste
- Dark chocolate (50g)
- Gravy granules
- Ginger, ground
- Honey, clear
- Mayonnaise, low-fat
- Mustard
- Paprika
- Peanut butter (90g)
- Popcorn, salted (small bag)
- Pine nuts (10g)
- Rapeseed oil
- Red wine vinegar
- Rice cakes, salt and vinegar flavour (6)
- Soy sauce
- Tomato purée
- Turmeric
- Veg stock cubes
- Whey protein powder (285g)