Building the Perfect Diet Plan for Muscle Mass

Introduction

Designing an effective list of recommended meals for muscle gain can be rather a daunting task for newbies and possibly some intermediate experts in weight training. Considering the fact that their millions of nutrition advice on the internet, the concept of creating the perfect meal plan may sound like a chore. The good news is, it doesn’t have to be that complicated. Regular consumption of the right meal with the right combination of macro and micronutrients is essential for growth of muscle mass. In this article, let us give you a comprehensive guide on how to design the ideal diet for muscle bulk-ups, including how many calories you need to take in each day, the best foods that are loaded with protein and how to space your meals. Let's dive in!

1.Calculate Daily Caloric Needs

The first point of developing your muscle building diet plan is defining your daily calorie intake. If you want to gain muscle that is why it is said that if you want to gain muscles you must take more calories than you burn every day. The widely prescribed guideline on how to achieve hypertrophy is by taking 500 to 1000 calories over your basal metabolic rate. It also helps you avoid instances whereby your muscles get too full, which can lead to stuck hormones and reduce muscle growth, this surplus will ensure your body receives enough energy that it needs for the muscle pumping.

 

It is very easy to estimate your daily calorie requirements. So first get your Basal Metabolic Rate (BMR), using any of several known equations, such as Mifflin-St Jeor or Harris Benedict. After that, multiply your BMR by an activity factor depending on your level of activity (sedentary -. 1.2, lightly active -. 1.375, moderately -. 1.55, very -. 1.725, and extremely -. 1.9).

 

Something like a moderately active 180 lb. (82 kg) man would have a BMR of 1800 calories per day and a TDEE of 1,800 x 1.55 = 2,790 calories.

2.Find out how the Macronutrient Ratios are.

Muscle building can only be realized if the seven nutrients of food are well balanced, mainly the macronutrients; protein, carbohydrate, and fats. It also advises 1.6-2.2g of protein per trained body weight kilogram per day, and the amount should be uniform through the day. Also, the proportion of carbohydrates should be between 40 – 60 %, and fats between 20 – 30%.

 

Continuing from the previous example for a moderately active 180 lbs. (82 kg) male who wants to gain muscle mass would require roughly; 165-220grams of proteins, 440-660gm of carbohydrates, and 150-220gm of good fats daily.

3.Focus on Protein Sources

Body proteins are blamed for muscle build up and break down thus warranting it as the most important macronutrient in our meal plan. Your diet should include a low-fat source of protein such as beef, chicken, turkey, fish, eggs, dairy products, and legumes. Moreover, since your goal is to build muscles, it is recommended that you use protein supplements which include whey or casein.

 

Here's a list of protein-rich foods you can include in your diet:

 

- Lean meats: Skinless chicken breast, turkey breast, lean ground beef or beef roasts, tenderloin pork

- Fish: Fish species include salmon, tuna, mackerel, sardines, cod and so on.

- Eggs: Whole eggs, egg whites

- Dairy: Cottage cheese, Greek yogurt, milk.

- Plant-based: Soy products such as tofu, tempeh and edamame, lentils, chickpeas, black beans

4.Carb Sources Integration.

Carbohydrates are the source for energy of the muscle creating contraction and also to replace glycogen lost during exercises. Instead pick more complex carbs such as whole grains, fruits, vegetables and beans, which will provide a more sustained energy source, and other nutrients.

 

A few carbohydrate-rich foods to include in your diet plan:

 

- Whole grains: Brown rice, quinoa, oatmeal, whole grain bread.

- Fruits: It includes banana, apple, orange, berries and many more.

- Vegetables: It supports the high consumption of imbibe-green vegetables, sweet potatoes, carrots and bell peppers.

- Legumes: Greens beans, soy beans, navy beans, baked beans

5.Include Healthy Fats

This doesn’t mean that fats are significant for muscle hypertrophy, as much as protein and carbohydrate, but fats are important for hormone synthesis, brain structures, and general health status. However consuming fats in moderation, such as rusty fish, avocados, nuts, seeds and olive oil, is important to consume.

 

Some examples of healthy fats you can incorporate into your diet:

 

- Fatty fish: All types of fish, namely salmon, mackerel, sardines and tuna.

- Nuts and seeds: Flaxseed, chia seeds, walnuts and almonds.

- Avocados

- Olive oil

6.Meal Timing and Frequency

Catapulting your muscle gain depends on how you time your meals. It’s best to pick a post-workout meal, or a shake with a bit of carbs plus proteins for that matter, about 30–60 minutes after exercising. Also, guarantee protein intake in a number of meals so that you distribute it in some form of equal periods of the day and try to ensure at least 1g of protein per 1lb (weight in kg) of the body weight per day.

 

A sample meal plan for a 180 lbs. (82 kg) male aiming for muscle mass may look like this:

 

- Breakfast: 1 scoop of whey protein, 1 bowl oatmeal, 1 banana, 1 cup of berries

- Mid-morning snack: 1-ounce almonds, 1 apple

- Lunch: 6-8 ounces grilled chicken breast; one cup brown rice; one cup steamed broccoli

- Post-workout shake: 1 scoop whey protein, 1 scoop of casein, 1 cup of milk

- Dinner: 6-8 ounces of grilled salmon, one cup quinoa and one cup of vegetables of your choice.

- Evening snack: Because cottage cheese is low in calories and contains a good amount of dietary protein, it is placed on the list: 1 cup cottage cheese, 1ounce walnuts.

7.Hydration and Micronutrients

Water is important in physical health and an important nutrient in the building of muscle tissue. Drink no less than half your body weight daily in ounces. Water, herbal teas and coconut water are suggested other beverages to be consumed, and green smoothest too.

 

Ensure you take portion of many-hued fruits and green - vege to get other minor nutrients like vitamins and minerals. Any nutrient that is needed in small quantities is crucial for muscles repair, hormones synthesis and other physiological functions.

Conclusion

Essential parts of building a muscle bar meal plan are estimating total caloric intake, recommending macronutrient proportions, giving more concern to proteins, including complicated sugars, and permitting fats. Moreover, muscle growth of an individual is further affected by the timing of the meal and session. Current yourself with water and energy each day in addition to include micronutrient in your meals if you wish to gain muscle more efficiently. If you follow the said recommendations, you are sure to attain the wanted muscle mass as soon as possible. Happy eating and lifting!