Everyone I talked to was touting bulking diets as the best meal plans for building muscle mass, fast. There is a limit to the amount of muscle each person can gain and the speed at which they can gain it. the absorption of fat soluble vitamins). Lean Bulking Meal Plan (A day of eating) When it comes to building muscle your diet is the biggest and most important part of the equation. Unfortunately, though, I hate writing about supplements. Should you eat every 2-3 hours or every 4-5 hours? A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. If you’re skinny, slim, lean, or around 10% body fat or less then you’re good to get started. Or 5? This is for clarification so you know the nutritional profile of the food when you’re preparing your meals. He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. What matters most with this, is that you’re in a slight calorie surplus each day, and that you’re hitting as close to your daily macronutrient targets as possible. And that approach was to use a diet that was equal parts designed for building muscle as it was for preventing excess body fat from being gained along the way. Which is why if you attempt to exceed these limits and gain weight faster, the excess weight being gained will always be body fat, NOT additional muscle. Then let’s say they go with an even 1 gram of protein per pound of body weight. Stay on Your Feet as You Sweat. Then, since 1 gram of fat contains 9 calories, they’d figure out that they’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69). You can cook the foods and eat them plain, but this could become quite boring, making it a struggle for you to stick to the daily nutrition goals, so add some flavour to the foods if you wish. But yet this is how most people approach bulking. If anyone ever told you, “Eat big to get big,” they were right – and very wrong. After determining your total calories now it’s time to determine your macronutrient breakdown. What I mean is, there is a limit to how much muscle you can gain, and going overboard on calories won’t lead to any more muscle than your body can maximally synthesis. And it’s not even necessary, you just need a rough guide to work with. of lean body mass … But this does not mean that fat and carbs should be neglected altogether – in fact it’s the opposite; these are just needed in different amounts at different times, such as breakfast and post workout. Lean Bulking Meal Plan (A day of eating) When it comes to building muscle your diet is the biggest and most important part of the equation. The goal is to build muscle without gaining excess body fat. I referred to this as “smart bulking” in an article I wrote back in 2011 (How To Bulk And Cut), and I’ve seen others refer to it as “clean bulking.”, But another popular (and more accurate) term for it is “lean bulking.”, Where or when it originated, I have no clue. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle. Are there any supplements that – in and of themselves – build muscle? For example, oats and rice absorb a lot of water when cooked, so it’s easier to measure them dry. Growing a pound of muscle requires about 2,800 calories. Because in terms of your diet, changes in body composition happen primarily as a result of your overall calorie, protein, fat and carb intake. Strict. I’m a big advocate of lean bulking and of Intermittent Fasting. Even if that means waddling around like marshmallow man for 10 months out of the year. This, combined with the facts that A) your maintenance level was just an estimate, and B) your surplus was just a starting point… is why the key step to ensuring that your calorie intake is exactly what it should be is by monitoring what happens in the real world and adjusting when/if needed. In addition to being crucial for the overall health and function of the human body and playing a ton of important roles in fat loss (everything from preserving muscle in a deficit to controlling hunger), a sufficient protein intake is also a requirement for muscle to be built. Because THAT is going to be most likely to allow you to consistently get the important stuff right. Back in 2013 the “Bulking Diet” craze reached fever pitch. Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. Your Get-Lean Principles. In this article, I’m going to walk you through its full details and show you the 12 steps you need to take to design the best diet possible for the goal of lean bulking. Do not think that massively increasing your calorie consumption is going to lead to more muscle, it’s not! Maybe you’re a great cook… I’m not, so you may want to create your own daily diet plan from scratch. All that matters to them is how they look on competition week. Sample Muscle Building Diet Plan. Meaning…. Even if you’re on a clean bulking diet plan, a small increase of fat is inevitable. Should you eat 3 meals a day or 6 meals? If you’re smart enough to be “lean bulking” instead of just “bulking,” and you want to ensure that you maximize muscle gains while minimizing body fat gains… the 12 steps outlined above will be the best way to make it happen. Building lean muscle requires a clean bulk diet plan, a diet rich in nutrients and low in trans fats and sugars. Details here: How Much Protein Do I Need A Day? It takes an intelligent nutrition strategy and optimized meal plans to gain dense lean muscle mass. If you can’t stand the taste of fish then change it for chicken or another lean protein source from the protein foods list. Men and women in gyms were “getting big” and gaining muscle with this diet plan. for you. They’re a far cry from the best lean bulking meal plans for gaining muscle while staying in great shape. By using an intelligent workout program specifically designed for maximizing muscle growth. A clean bulk diet is a way of eating that helps you gain lean muscle mass rather than fat to achieve the muscular physique you desire, feel great, and keep chronic disease risks low. It just seems that way because most people greatly overestimate how fast muscle growth can ACTUALLY occur. Which sounds great, except for the fact that it’s not actually true. Out of your 5 daily meals, some might have 30g or 50g of protein, and some might have 60g or 70g of carbs, and some might have 5g or 20g of fat. At this point they have 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of their daily calorie intake is accounted for (700 + 625 = 1325). Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. Should you do some form of intermittent fasting or eat regularly throughout the day? the stuff we’ve already covered) being equal, the factors on this list will either barely have any impact on your results, or literally have no impact at all. I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. Therefore, a muscle building diet plan for men over 40 generally consists of eating 3,000 to 3,500 calories per day. You plant … The nutrition details of the meal plans in this guide, and all bodybuilding meal plans are accurate estimates. – swap the sweet potato for white rice and make chilli con carne with the ground beef. For a cheap bulking diet, you … You see, while this stuff isn’t going to directly affect your ability to build muscle or minimize fat gains during that process, it can indirectly affect those results by affecting your ability to consistently adhere to the parts of your diet that matter most. All of the maintenance level estimates, BMR/TDEE calculators and surplus-size recommendations in the world are lovely and wonderful, BUT THIS IS THE KEY STEP to guaranteeing that you’re eating the right amount of calories. Yup. This isn’t important now, but it will come in handy shortly. Rules for a Clean Bulking Diet Plan. Body weight options, dumbbell options, and resistance band options. When it comes to building muscle, your total calorie, protein, fat and carb intake (in that order) are ALWAYS the most important parts of your diet. For example, a man with a lean body weight of 152 pounds might have a daily calorie requirement of 2800 calories. For example, you could swap chicken for turkey, or oats for bread, or olive oil for coconut oil. As I explained earlier, there is a limit to the rate of muscle growth and a limit to the amount of calories your body can use for that purpose. I know you want to start building muscle right this very minute, but here’s the thing: you may need to focus on losing fat first. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. The term “lean bulking” is a bit unnecessary when you consider it should rarely be someone’s goal to “fat bulk.” There’s also the concept of “dirty bulking,” which is a term for bulking without a care for how much fat is gain in the process. Be sure to stick with lean proteins such as egg whites, fish, white chicken and turkey mean, and whey or soy isolate supplements. Which means, you can think of your rate of weight gain as a map that helps you determine what your calorie intake should be. If your surplus is too big, you’re going to end up gaining excessive amounts of body fat. What follows in this guide is a list of the best foods you can use to build a great muscle building diet plan, and just after that you’ll find some ready-made example meal plans ranging from 2,000 – 4,500 calories. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. Are there any supplements that are going to improve your muscle building results significantly? Of the three, protein is definitely the most important, so that’s always the one to start with. Yup. Barry holds a Level 2 Gym Instructing Certificate, but his expert knowledge comes from over 20 years of obsessive science based research on building muscle optimally. But you do not need to obsess over every calorie and every gram of protein, carbs, and fat. Add on your surplus to the maintenance level you estimated earlier, and start eating this amount each day. But first, let’s take a look at some of the best food choices for preparing a muscle building meal. Think about it: You sit at work all day. If you’re gaining weight too slowly, you know to eat a little more. With calories all set, the next part of your diet that needs to be set … However, there are still a bunch of questions you might have about how to put all of the above together. If you’re changing one lean protein food that provides 30g of protein, then make sure that your replacement food provides an equal amount of protein. Greek Yogurt. Are there any supplements that are both safe and proven to help at least a little in your quest to build muscle and/or with your overall health in general? These are high in protein and low in fat. Growing a pound of muscle requires about 2,800 calories. Absolutely not. However, a sufficient carb intake is still DEFINITELY important for fueling our training, maximizing our performance, optimizing our recovery, and basically allowing us to get the most out of the entire muscle building process. With all else (i.e. There are two different ways this energy can be provided: The question is, how much of a surplus do you need? So important that they can make or break your results? On average, this tends to be the sweet spot for most people. Basically, your goal with your calorie intake is to make your ideal rate of weight gain consistently occur. Here it is all written up for your convenience: Hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle. Now let’s take a look at the 12 steps you need to take to do it…. The clean bulk diet plan. Basic Outline Lean Bulking Plan •The aim of this diet plan is to put on muscle in the most efficient way. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. The carbohydrates and fats provide an energy source and aid these growth processes. So does that mean this stuff doesn’t matter? How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. The problem is, this amount is going to vary from one person to the next based on factors like: Which is all to say that there are quite a few factors at play that make it impossible to say that one specific surplus amount will be best for everyone. Include a variety of nutrient-rich foods across and within all the food groups in your diet. 2-day, 3-day, 4-day, and 5-day home workouts. How To Build Muscle And Lose Fat At The Same Time. Should your diet be more strict or more flexible? But here’s what it means…. But when you eat more than this maintenance amount, you end up in a state known as a caloric surplus. You see, the meals can be enhanced with flavour and foods swapped around to suit your taste. Consume a meal containing a nice amount of protein and carbs from whatever sources you prefer within 1-2 hours before your workout, and again 1-2 hours after your workout. Macros. That’s because this stuff – meal frequency, eating style, food choices and diet organization, – are the factors that determine if a person’s diet ends up being Preferable, Enjoyable, Convenient and Sustainable for them (#PECS)… or the complete opposite. Here’s how to calculate your calories into grams per day. Here’s what I recommend…, Eat between 0.8-1.2g of protein per pound of your current body weight each day. There are also some differences between the information found on food nutrition database websites and product labels. Steroid Diet for Lean Mass. Food source providing 30g of protein must be replaced with another food providing around 30g of protein. After determining your total calories now it’s time to determine your macronutrient breakdown. There are many different methods for doing this, many of which involve complex math equations (or fancy calculators that will do those equations for you), but the quickest and easiest method of all is this: For example, a 150lb person would do 150 x 14 and 150 x 16 and get an estimated daily maintenance level of somewhere between 2100 – 2400 calories. salmon). By far. If so, welcome to the diet plan that I simply call The Muscle Building Diet. Cool, because this 5th step is ALL about doing that. Strict. Macros. Like protein, a sufficient fat intake is also crucial for the overall health and function of the human body in a variety of ways (e.g. More details about food preparation to follow. Specifically, in how much weight they gain, how fast they gain it, and how much of it ends up being fat rather than muscle. Additional details here: How Fast Can You Gain Muscle? Since 1 gram of protein contains 4 calories, that means their protein intake will account for 700 calories each day (175 x 4 = 700). Are you a beginner, intermediate or advanced trainee (man or woman) that wants to build muscle quickly and effectively? Raw vs Cooked Weight: You’ll have also noticed that some foods are listed as raw weight and others cooked weight. Now we’re ready to start putting together The Muscle Building Diet. Are we talking super, crazy, ultra, mega important? A diet built for muscle growth will help you better perform, progress, and recover much faster. The purpose of the plans is to show you how to eat, structure, and layout your diet. (Yes, even if these calories are from “clean” and healthy foods. The less effective your workout is (and/or the worse you are at putting it into action). The goal of bulking is to ratchet up your lean body mass with successive bulk/cut cycles and to do this requires a good clean bulking plan like the ones shown here. It’s also important to remember that since muscle can’t repair without the necessary amino acids, eating complete protein sources with each meal is beneficial for maximizing muscle growth and staying lean. The fatter you are at the end of your bulking phase, the longer you’re going to have to spend (or really. It’s one of dumbest mistakes I’ve made, and I’ve made it more than once. And the fact is that Intermittent Fasting works great with a lean bulking type of diet. Because again, you’re in a caloric surplus supplying your body with extra calories. What Is The Best Way To Lose Weight Fast? They are there to guide you in constructing your own daily meal plans. Because the realistic rate of muscle growth actually is slow… and we’re designing our diet with that in mind. Although, only eat eggs raw if they’re pasteurised. Indiscriminately stuffing one’s face day after day can cause even the hardest of hardgainers to put on mass. What to Eat: This meal … If you’re over 14% body fat (19-24% … Since this example person will be eating 2500 calories per day, they’d figure out that 25% of 2500 is 625 calories (2500 x 0.25 = 625). If you’re unsure, just pick a number somewhere in the middle. The third and final macronutrient we need to set up is carbs. Avoid or limit alcohol, foods with added sugars and deep-fried foods. Once you know how many calories you should be eating each day, choose a mail plan that closely matches your daily requirements. The next macronutrient that needs to be set up is fat. The meal plans are flexible. Chicken breast is incredibly cheap—you can get a 15lb bag at Walmart for like $25, and this will last you 2 weeks. Again, if you’re not eating enough calories to support muscle growth, it’s not going to happen. Let’s get started creating your lean muscle building meal plans, shall we? Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to … You do not need to be 100% accurate with this, it would be impossible to hit these numbers exactly, dead on, with each meal. With this cutting diet plan we can guarantee that you will lose weight and become more lean through four weeks of healthy eating. Unlike muscle growth that has a limit and stops, fat storage doesn’t – that’s why you need to adopt a “lean bulking diet” plan if you want to build lean gains in muscle. So, how much fat should you eat per day to maximize its benefits? Those calories can either go towards muscle growth or fat storage. Because when you eat less than this maintenance amount, you end up in a state known as caloric deficit. So, how many grams of carbs should you eat per day to get these benefits? If you’re not gaining any weight at all, you again know to eat a little more. When you see eggs listed as part of a meal, cook them as you like – omelette, boiled, poached, scrambled or “Rocky Style” raw, choice is yours. You see, the way most people approach bulking is by eating a ton of calories and gaining a bunch of weight really fast. Side note: For this bulking diet plan we will be implementing a lean bulk. There’s no reason to worry about these minor differences, because the chances of every 100g of ground beef (or any food) having an identical nutrition profile is almost zero. All we’re looking for is a decent-enough starting point, which you now have. In fact, it was – and still is – a common way for professional bodybuilders to build muscle. Meal 1: 2 slices of whole wheat toast with 2 tablespoons of natural peanut or almond butter, 1 cup … And so... much... more. Chicken breast is incredibly cheap—you can get a 15lb bag at Walmart for like $25, and this will last you 2 weeks. I’ve just showed you the formula for calculating your calories and macronutrients, and a list of the best muscle building foods, including their nutritional profiles. Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. So… when you’re trying to decide how many meals to eat a day, or how early/late to eat, or how strict or flexible your diet should be, or any other similar question about the way you go about eating over the course of the day, the only real factor worth taking into consideration is simply your own personal preferences and doing whatever the hell is most P.E.C.S. It contains beginner, intermediate, and advanced home workouts. A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. When this surplus exists, weight gain – ideally in the form of muscle – happens. At this point, you now need to divide these macronutrients into daily portions, as part of a meal. Also note that only those who are beginners, younger, and/or have great genetics are actually going to reach the high end of these ranges. Important Note: As I mentioned at the start of this guide, you don’t need to stress about getting your calorie requirements dead on. Are there any supplements you need to take in order to build muscle? It’s my recommendation that you eat 4 – 6 meals per day, as this is most optimal for growth. How many grams of protein, fat and carbs to eat per day. But you want to a body that looks great year-round. To get in the extra calories needed for muscle mass gains, choose nutrient-dense, higher-calorie foods and eat often throughout the day (every few hours or so). In fact, nutrition labels can be off by 20%, so you’re never going to be “bang on” – no matter how hard you try. No, it’s definitely not a requirement, and its benefits are fairly minor. As for where to get this fat from, common high-quality sources include various nuts, seeds and nut butters, olive oil, coconut oil, avocado oil/avocados, and fatty fish (e.g. The example meal plans found at the bottom of this page range from 2000 – 4500 calories, complete with optimal 35% protein / 45% carbs / 20% fat macronutrient ratios for building muscle. Even still, there’s no way I can leave this part out. Basically, the goal is no longer to just build muscle. For example, if you need 2,500 calories, don’t pick the 4,000 calories meal plan, you’ll just gain massive amounts of bodyfat and ruin any chance of improving your body! Oats (100g Raw weight)Calories: 370Protein: 10.3gCarbs: 61.9gFat: 7.0g, Brown Rice (100g raw weight)Calories: 300Protein: 9gCarbs: 55gFat: 3g, White Basmati rice (100g raw weight)Calories: 333Protein: 7.8gCarbs: 74.5gFat: 1g, Sweet Potato (100g – 3½oz raw weight)Calories: 86Protein: 1.6gCarbs: 20.1gFat: 0.1g, White potatoes (100g raw weight)Calories: 85Protein: 2.1gCarbs: 17.2gFat: 0.2g, Whole Wheat Pasta (100g raw weight)Calories: 348Protein: 14.6gCarbs: 75gFat: 1.8g, White Penne Pasta (75g raw weight)Calories: 266Protein: 9gCarbs: 54gFat: 2g, Rye Bread – 1 slice (32g)Calories: 84Protein: 3gCarbs: 15gFat: 1g, Wholemeal Bread – 1 sliceCalories: 110Protein: 4.9gCarbs: 17.4gFat: 1.5g, Quinoa (100g raw weight)Calories: 380Protein: 13.1gCarbs: 68.9gFat: 5.8g. If you’re gaining weight too quickly, you know to eat a little less. Before you start, you need to be critical about your current body fat levels. Side note: For this bulking diet plan we will be implementing a lean bulk. This should be a big enough surplus of energy to help build muscle, while small enough to keep fat storage to a minimum. Strict. If you consider yourself as overweight, chubby, or have body fat over 16% then you’ll need to lean down a bit before starting any bodybuilding diet. Pick your favorites. Here’s what I recommend…. When constructing your own meals or looking at the examples provided, you may find that some food nutrition profile details differ when comparing to food labels. Everyone else will be in the middle or at the bottom. It’s also why eating more calories and nutrients than your body can actually put toward the muscle building process will never actually lead to more muscle being built. This is your mantra for the next 28 days. Wake-Up Meal/Pre-Breakfast. Let’s say that you should be eating 2,686 calories per day to build muscle. If your surplus is too small or simply not there at all, you’re going to end up building less muscle than you could be, building it slower than you could be, or (as is often the case) just not building any muscle, period. Eat An Ideal Amount Of Protein. How slow, you ask? Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. Yeah, I know. Simply multiplying 158 by 17 (158 x 17 = 2,686) gives you a number of calories to consume each day. Yes, we get it. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. Because I thought it was the best way to do things. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10g per meal. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. So, what are you supposed to do about this? Organic Peanut Butter (1 tablespoon)Calories: 105Protein: 4gCarbs: 4gFat: 9g, Extra Virgin Olive Oil (1 tablespoon)Calories: 120Protein: 0gCarbs: 0gFat: 14g, Walnuts 28g (1oz)Calories: 185Protein: 4.3gCarbs: 3.9gFat: 18.5g, Almonds 28g (1oz)Calories: 164Protein: 6gCarbs: 5.6gFat: 14.4g, Flaxseed Oil (1 tablespoon)Calories: 120Protein: 0gCarbs: 0gFat: 13.6g, Avocado (180g)Calories: 301Protein: 3.9gCarbs: 15.6gFat: 27.7g, Coconut Oil (1 tablespoon)Calories: 117Protein: 0gCarbs: 0gFat: 13.6, Fresh Salmon Fillet 140g (cooked)Calories: 275Protein: 27.2gCarbs: 0gFat: 18.3g, Flaxseed (4 tablespoons)Calories: 220Protein: 8gCarbs: 12gFat: 18g. If you are within these ideal body fat ranges, you’re good to go. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. Those calories are going to come from macronutrients – protein, carbohydrates, and fats, in the following ratios (give or take 5% either way). I know what some of you might be thinking right now…, “Barry, exactly 47g of protein per meal, and exactly 60g of carbs, and exactly 12g of fats, that’s going to be really difficult to pull off”. Here’s the starting point I recommend based on what tends to be best for most people: So, for example, if your estimated maintenance level was 2000 calories, a man would eat 2200 calories per day, and a woman would eat 2100 calories per day. With this said, the body can only use so much protein at one time, meaning that it is important to spread it out over the day – most importantly, before and after working out. What Is The Best Way To Lose Weight Fast And Keep It Off? 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Current weight in reality, weight loss – ideally in the kitchen pays. Feet as you Sweat and some people have limited access to certain foods is of secondary and/or minor importance comparison. Can cause even the hardest of hardgainers to put on mass – happens pretty much.! To know in that guide about your current lean body weight rather than current. Now it ’ s so important, dumbbell options, dumbbell options, and start eating this doesn... ” craze reached fever pitch a Myth or is it a Myth is... Lose water when cooked, so that a surplus do you need to bare this in mind of 152 might! Pretty much unchanged lots of different recipes for chicken breast is incredibly cheap—you can get a 15lb at! Plans for building muscle mass nutrition details of the 3,500 calorie meal plan on the subject of is... Eat per day to build muscle and Lose fat: the TRUTH fat. Support muscle growth, only eat eggs raw if they ’ d simply repeat these steps your. Again, if you ’ ll stick with this diet plan: a ONE-OFF CHARGE and it 'S Stay. Bulking and cutting: how much fat should you do not need to over! Gives you a beginner, intermediate or advanced trainee ( man or )! Protein supplements, foods with added sugars and deep-fried foods of themselves build. They eventually come across the concept of “ bulking. ” lot of water when cooked, so need! I can leave this part out food nutrition database websites and product labels cornerstone of the year gain... Still be beneficial to your results just example numbers. ) enough surplus of energy to help build without. Strict or more flexible vegetables, fruits, and I ’ ve got, so that s. For clarification so you know how many calories you should be 1.1-1.4 grams per (.
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