Diet for Muscle Gain and Fat Loss
When your goal is to gain muscle mass and drop your body fat
percentage, almost 90% of your success occurs in the kitchen. Having a planned, well thought-out diet plan will
certainly help you reach your goals.
Using the advice and tips found in this article, you will be on your way to a new, healthier and fit-looking you
in no time!
Constructing your diet can be confusing and time consuming at first, but after just a short amount of time
you’ll be a professional. First, you need to calculate your BMR (basal metabolic rate). This is the amount of
calories your body would need if it were in a coma. Then, choose your activity level from below and do the
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation =
BMR x 1.9
If you want to lose 1 pound of fat a week, subtract 500 calories from your calculated daily caloric value. It is
recommended that for healthy weight loss, you do not drop your calories by more than 1000 each day. Men and women
should get at least 1200 calories a day.
Gaining muscle will largely be achieved by your work in the gym and the quality of food you put in your diet.
You want to eat at least 1 gram of protein per pound of lean body mass, complex carbs, and healthy fatty acids.
Most people do not get enough fruits and vegetables, so I would encourage you to reach for foods from that food
group whenever possible. Because they are so low in calories and have so many benefits, they are a perfect addition
to any meal plan.
A day of your diet may look like this (with you calculating the portions so that they fit your caloric
Oatmeal with agave nectar or honey
Turkey sandwich on whole-grain bread
Greek Yogurt with honey and blueberries
When in doubt, pick foods that have not been processed or pre-made. Also, If you have trouble getting your
protein requirements through your diet, trying a good quality protein powder may be worth your while. A protein
powder is convenient and can be used when you’re on the go. It may be hard at first, but picking foods that you
love and having a “cheat meal” once every week will make gain muscle and losing fat seem like a piece of cake!