Welcome back to another major topic. Today’s’ article is ‘full day diet plan for building muscle’ In this article, I will be sharing all the meals you should be eating throughout the day for muscle building Including breakfast, lunch, dinner and pre-post workout meals.
Nutrition is the key to your strength goals. Whether you wish to build muscle or maintain you are fine-tuned body, you need to have an aim-specific diet plan to get the best results. That’s why we’ve designed this meal plan to help you achieve your muscle-bound potential, along with extensive guidelines to help you eat the right value of calories, carbs, protein and fat you should be consuming each day.
How to diet for building muscle
You must realize that eating and sleeping are essential as working out when building muscle. Not getting enough calories or irregular sleep will destroy your muscle gains. If you take calories correctly on a workout day, you should successfully see muscle gains. For hit your aim you need to follow a proper routine like:
- Eat enough calories and fibers to give your body the resources to build muscle.
- Get adequate sleep for your muscles to recover from workouts. To be safe for adults, which is 7 hours.
- Complete all reps using proper form with heavier weights than your last workout.
If you doubt you’ll be unable to eat or sleep enough on a workout day, reschedule the workout to a day, where you think you will. Before workout days, get a good night’s sleep, so you have enough energy to lift heavy weights by the next morning.
To repeat: If you drive a workout on a given day but don’t eat enough calories, you risk gaining ZERO muscle mass by the next morning.
Geek note: According to research, given the same duration of sleep, your gym’s performance is more affected by waking abnormally early than going to bed unusually late. So you need to also care about the rest.
Muscle Building Diet Plan for Men
For building muscle, men need to 322g protein, 512g carbs, 91g fat, and 4000 calories a day. And here we made a meal list for a male.
Muscle Building Diet Plan for Women
Women need to 170g protein, 294g carbs, 83g fat, and 2600 calories minimum a day. And here we made a meal list for women.
Some Nutritional Information
Most official nutrition organizations recommend a fairly modest whey protein intake. Proteins are organic molecules made up of amino acids – the structure blocks of life. Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient effective for supporting lean muscle development.
Fats are fundamental to give your body energy and to support cell growth. Fat is energy-dense and should be a substantial part of your diet. They also help defend your organs and help keep your body warm. Fats help your body absorb some nutrients and produce essential hormones, too. Your body needs fat.
Drinking enough water each day is vital for many reasons, to control body temperature, keep joints lubricated, deliver nutrients to cells, prevent infections, and keep organs functioning properly. You need to drink a minimum of 1.5 – 2 liters per day or 6-8 glasses of water. To boost your caloric intake, you could also drink milk for additional protein – a perfect evening drink before bed to keep that protein synthesis in the black. Fruit juices can add extra sugar, which can be useful post-workout.
The Dietary Guidelines recommend that carbohydrates make up 45% to 65% of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225g and 325g of carbohydrates a day. To attach to whole grains as opposed to prepared refined carbs, which quickly spike blood sugar and can be stored as fat. They swiftly spike insulin levels – and insulin boosts protein synthesis and decreases muscle breakdown.
Bodybuilding Nutrition: Foods to Eat and Avoid
The right diet plan is a fundamental vital part of bodybuilding. Eating the best foods in the relevant amounts gives your muscles the nutrients they need to recover from workouts and made stronger.
Conversely, consuming the wrong foods or not take enough of the right food will leave you with subpar results.
Here are foods you should focus on and foods to limit or avoid:
Foods You Need
- Meats, poultry and fish
- grains and leguminous
- Seeds and nuts
- Beans and legumes
- Olive oil, flaxseed oil
Foods to Limit
- Added sugars
- Deep-fried foods
How to build muscle
You need to keep in mind some rules for building muscle. You need a night of proper sleep and the necessity of taking healthy food for workout recovery. And you need some physical exercise for building muscle like strength training, running, and bodyweight workout training. That training gives you great body shape.
We hope to show you the best diet plan for building muscle. And we will also touch on you with our weekly update.