Muscle Mass Diet
Muscle Mass Building Diet Plan
Muscle mass needs planning, gaining muscle won't just happen by accident, you need to plan your training and your diet as well as your recovery. If it sounds a lot, then you'll know why every dude you meet is not packed full of muscle and brimming with health.
Increasing your muscle mass by adding 30 pounds of bodyweight and 50% is fat is not a good mass gain diet. The objective when planning any good muscle mass building diet is to aim for increasing lean body mass while maintaining your body-fat level and NOT increasing body-fat.
When you build muscle you need to increase the amount of calories you eat every day, it cannot be done without increasing the calories. Your body-fat increases when the calories you eat are more than the calories you burn, so there's a fine line when eating the calories for muscle gain ONLY.
It's called smart growth for a good reason, if you consume too many calories you'll kick-start fat-storing which is a process that's not easily stopped. The solution is actually simple if you have the discipline to eat 6 times a day at specific times. Obviously this is the ideal or the objective, the diet plan listed can be used as a guide to what a perfect split of daily nutrition for muscle growth looks like using the sample meal options below.
MEAL 1: Scrambled eggs on bread 4 x scrambled egg-whites, 1/4 cup shredded cheese, 2 chopped scallions, 2 slices of Ezekiel bread, 1 apple. 2 eggs can be switched to 2 small chicken sausages, 2 slices of Canadian bacon, 2 slices turkey bacon or 1/4 cup of canned salmon 2 chopped scallions can be switched 1/4 cup diced onions, 2 tbsp of salsa or 2 tbsp of diced tomatoes Ezekiel bread can be switched to 3 corn tortillas, 1 multi-grain of English muffin, 1 large flour tortilla or 1/3 cup of rolled oats 1 small apple can be switch to 1 banana, 2 kiwis or 1 cup of raspberries
MEAL 2: Almond and blueberry smoothie 1 cup blueberries with 2 scoops vanilla protein powder plus 1 oz of almonds, 1 cup of vanilla almond milk and a cup of water and some ice 1 cup blueberries can be switched to 3/4 cup frozen mango chunks 1 oz almonds can be switched to for 1 oz cashews 1 cup vanilla almond milk can switch to vanilla coconut milk
MEAL 3: Tomato bean salad with a 6oz grilled flank steak 3 skin-less chicken breasts, 1 diced tomato, 1 cup of chickpeas, 1/2 diced cucumber and 1 cup of kidney beans, 1 tsp olive oil 6 oz flank steak can be switched to 6 oz of salmon fillet 3 boneless chicken breasts can be switched to 6 oz trout 1 cup chickpeas can be switched to 1 cup of kidney beans or 1 cup black beans or 1 cup of Great Northern beans
MEAL 4: Post-workout shake containing 50g carbs and 25g protein
MEAL 5: Roasted chicken quinoa salad 6 oz skinless chicken breasts, 1/3 cup dry quinoa, 2 tbsp walnuts, 2 tbspn pecan, 2 tbsp Craisins 2 tbsp Craisins can be switched to 6 oz of pork tenderloin, 5 oz top ground beef or Buffalo rib eye, or 5 oz top ground beef 1/3 cup quinoa, dry measure can be switched to 1/3 cup couscous, 1/4 cup wild or brown rice 2 tbsp walnuts can be switched to 3 tbsp of slivered almonds or 2 tbsp chopped pecans or 2 tbsp shelled/chopped pistachios 2 tbsp Craisins can be switched to 1/2 cup quartered grapes or 2 tbsp golden raisins or 2 tbsp unsweetened
MEAL 6: Parmesan and yams with white fish 6 oz tilapia, 2 tbspn Parmesan cheese, 2 yams, 1/3 cup wheat berries, 1 tbspn butter, 1 cup broccoli florets White fish can be switched to 5 oz tuna steak or 7 oz cod, or 6 oz shrimp 2 medium yams can be switched to 1/3 cup of Amaranth or 1/3 cup of wheat berries, or 1/3 cup of pearl barley 1 tbsp butter can be switched to 1 tbsp extra-virgin olive oil or 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil 1 cup broccoli florets can be switched to 4 stalks of asparagus
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