How To Put Together The Perfect Muscle Building Diets
Designing the perfect muscle building diet is something even the professionals struggle with. Fortunately, by
understanding a few nutritional concepts you’ll be able to put together a great muscle building diet for
In this article I will discuss these concepts, as well as how much you should be eating, when you should be
eating, and most importantly, what you should be eating.
So read on to learn how to construct the perfect muscle building nutrition plan.
The first thing you need to understand about a muscle building is that it doesn’t happen without a surplus of
calories. In order for your muscles to grow, you body needs more calories than it takes to maintain your current
A caloric surplus can be attained by calculating your daily caloric needs and activity level and adding no less
than 500 calories to it. To do this, calculate your basal metabolic rate (or how many calories your body would need
to maintain its current weight if you slept all day) then add your activity level. This calculation can be found on
many websites by just searching “BMR calculation”.
Once you have this number and have added 500 calories, you now know how many calories you need to eat in order
to gain muscle mass. A great way to make sure you are getting enough
calories is to use a calorie tracking website.
These websites make is fast and easy to add up your daily calories and keep you accountable. Remember, if you
don’t eat enough, there is simply no way you will build more muscle.
The second important component of a muscle building diet is what you
eat. For minimal fat gain with you muscle gain, it is recommended that individuals stick to natural, unprocessed
foods. There are three “categories” or macronutrients that you want to get these healthy foods from.
They are: protein, carbohydrates, and fats. Your body needs all three to function properly and build more muscle
mass. Ideally, you will get around 1.2-1.7 grams of protein per pound of bodyweight (each gram of protein equals 4
Your fat should consist of roughly 20% of your total calories (each gram of fat contains 9 calories), and you
should fill in the rest of your calories with complex carbohydrates (each gram of carbohydrate equals 4
Now that you know how much to eat and what ratio of macronutrients to eat, you need to plan what types of food
you will eat. Below you will find a list of some healthy foods in each macronutrient category:
Fish (tuna, salmon, tillapa)
Boneless skinless chicken breast
Eggs (both the white and the yolk)
Whole wheat bread
Nuts (almonds, walnuts, peanuts)
Nut butters (with no sugar added)
With these concepts in mind, you are now ready to put together your meal plan. Keep in mind that when you eat or
how many meals you have does not matter as long as you are getting the required number of calories in (ie. your
body will not store food as fat past 9pm). Good luck and happy muscle building!
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