I’m sure that anybody that is looking to build muscle and get bigger already realizes this, but you can not build mass without a good meal plan for building muscle.
However a lot of the “pros” would have you thinking that you must be some form of mathematical prodigy to work out what and how much you ought to be eating. Well allow me to set you straight; you don’t need to have a calculator, pen, paper or a set of scales to figure everything out. While certainly, weighting out everything accurately and getting precisely the perfect levels of every little thing is the best way to get results, who has the time to do this?
Well next is a nutritional plan for anyone that won’t require any of the previously mentioned, arduous aspects.
Nevertheless before I get into what to eat, I will set your eating habits right first.
Eat Often – 5 or 6 Meals Per Day
Some individuals will advise you to eat every 2 hours, but I find this to be too much. But if you are not eating frequently through the day, you will struggle to put on real muscle, and you ought to be eating every 3-4 hours. Eating just 3 or 4 meals a day will make you tired, full, bloated and will make you add fat. 5 or six meals a day will let you build muscle fast
Eat Good Foods
Sounds straightforward, but countless people get it wrong. If you deliver your body with junk foods, you will get bad results.
Give it some thought, what would you body like? A simple omelette with loads of vegetables, or white bread with jam?
Quality is always better than quantity.
Listen To Your Body
Are you feeling hungry? Then your body is informing you that it needs food, so do not forget about it. So take heed of your body to determine how often you should eat. I stated already that you should be eating every 3-4 hours. Well listen to what your body tells you to determine when this should be.
Eat Enough
Quite simply, to amass weight and muscle, you need to be eating more calories than you are using up. Do not totally forget about fats either. Fats are useful to muscle building as they keep testosterone levels increased. Fat will not be your enemy, bad fats are. Get plenty of fats from food along the lines of nuts, red meat, penaut butter, fish oils, avocados, olive oil and salmon.
What You Should Be Eating
I stated previously that I would present you with a meal plan for building muscle that will have the best muscle building foods, but not require you to waste time measuring everything. Well here it is for you:
Protein:
For each and every meal choose one of these
- 1 Can of Tuna
- 4 Eggs
- 4 Cups Of Whole Milk
- 250 ml of Cottage Cheese
- A Fist Size Of Meat (Any lean meat you like such as chicken, fish or beef)
- 2 Scoops of Protein Powder
Carbohydrates:
For every meal, if you weigh less than 200 lbs select 1 and if you weight more than 200lbs opt for 2 of the list below.
-1 Cup of Cooked Rice
- Medium Bowl of Oatmeal
- 1 Full Sized Baked Potato
- 3 Slices of Whole Wheat Bread
- 4 Cups of Whole Milk
- 1 Large Bowl of Cereal (sugar free or at least low sugar)
- 1 Plate of Pasta
- 2 Whole Wheat Bagels
- 2 portions of fruit
Fruits and Vegetables:
You really should be trying to get 2 servings of each of the following, but don’t just get the low calorie veggies.
High Carb:
- Grapes
- Melon
- Oranges
- Bananas
- Berries
- Apples
Low Carb:
- Cauliflower
- Cabbage
- Broccoli
- Spinach
- Green Beans
- Tomatoes
Fats and Oils:
Minimize your ingestion of saturated fats and trans fatty acids. As an alternative you should be enjoying healthy fats which can be found in
- Avocado
- Fish Oil
- Natural Peanut and Almond Butter
- Olives
- Flaxseed Oil
- Coconut Oil
- Mixed Nuts
- Olive Oil
Also remember to drink a lot of water and cut out the fizzy drinks
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