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Best and effective meal plan for gaining muscle

“You can have results or excuses, not both”

Anyone with experience in gaining weight and muscles knows that the biggest obstacle to get huge muscles is the meal plan for gaining muscle, no one denies the difficulty of exercises and lifting weights, but the most difficult is eating the same meals for several days and the same amount of food and trying to maintain it without change.

Basics for gaining muscle

Basics for gaining muscle
Basics for gaining muscle

Here are some foods that we recommend that you eat daily and include them in your meal plan for gaining muscle:

  1. Eating three whole eggs and three egg whites for breakfast is an excellent step in your new regime to gain weight and muscle.
  2. Eat a salad during lunch, as this meal helps increase blood flow to the muscles.
  3. Using whey protein (whey protein) and it is preferable to mix it with casein because this mixture gives much better results than using whey protein alone, casein takes more than 7 hours for the muscles to absorb it, which prevents the demolition of muscles completely due to their need for amino acids.
  4. Coconut, peanut butter, avocado, salmon and olive oil are very important sources of healthy fats that help heal joints after hard exercise.
  5. Create a table to record your muscle size measurements (biceps – thighs – waist). You will measure them once a month in order to evaluate the difference and change the exercise regimen if no difference is noticed.
  6. In a muscle mass program, you will consume more protein and carbohydrates in addition to a lot of calories on exercise days than on rest days, and less fat on workout days because fat will reduce the speed of blood flow to muscles.
  7. On exercise days, you will eat 50 calories per kilogram of your weight, for example, 3750 calories if your weight is 75 kg, and the amount of protein and carbohydrates at a rate of 4 grams per kilogram of your weight, or 300 grams for a person weighing 80 kg, and fat at a rate of 0.5 grams per kilogram of your body weight, i.e. 90 grams for a person weighing 80 kg.
  8. On the day of rest, you eat 40 calories per kilogram of your body weight, 3 grams of protein and 3 grams of carbohydrates per kilogram of your body weight and raise the amount of fat to 100 grams.

Meal plan during exercise times

Meal plan during exercise times
Meal plan during exercise times

To get the best results in muscle mass, it is advised to follow this meal plan over a period of 3 months, and try to make the interval between meals about 2 hours.

(This program contains 3731 calories, 359 grams of protein, 380 grams of carbohydrates and 86 grams of fat)

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Pre-breakfast meal

  • Scoop Whey Protein (mixed with water)
  • A banana

Breakfast

  • 3 whole eggs + 3 egg whites
  • A meal of oats mixed with milk (yogurt) and honey

Meal between breakfast and lunch

  • A large piece of cottage cheese + pineapple pieces + a spoonful of peanuts

Lunch

  • Chicken breast or 300 g turkey meat
  • 4 loaves of wheat bread
  • A medium-sized green salad dish + a spoonful of vinegar

A pre-workout meal

  • Scoop Whey Protein (mixed with water)
  • A large apple

Post-workout meal

  • 1 Scoop Whey Protein + Casein Scoop (mixed with water)

Dinner

  • 250 grams of beef
  • One boiled potato
  • Half a broccoli
  • A medium plate of salad + two tablespoons of a mixture of olive oil and vinegar

Snacks night meal

  • Pieces of coconut
  • 2 casein protein scoops

The meal plan for rest days

The meal plan for rest days
The meal plan for rest days

(This program contains 2,941 calories, 303 grams protein, 172 grams carbohydrates and 113 grams fats)

Pre-breakfast meal

  • Scoop Whey Protein
  • A banana

Breakfast

  • 3 whole eggs + 3 egg whites
  • A meal of oats mixed with milk (yogurt) and honey

Meal between breakfast and lunch

  • Scoop Whey Protein (mixed with water)
  • A meal of oats mixed with hot milk and honey

Lunch

  • 200 g steak or half a chicken breast
  • A piece of cottage cheese of medium size
  • A medium-sized green salad plate + a spoonful of a mixture of olive oil and vinegar

Snacks mid-day

  • 1 Scoop Whey Protein + Casein Scoop (mixed with water)
  • 80 grams of nuts

Dinner

  • Tuna can
  • Half a broccoli
  • A medium-sized green salad plate + ½ piece of avocado + a spoonful of olive oil and vinegar mixture

An hour before bedtime meal

  • Casein Protein 2 Scoop (mixed with water)

What foods should not be eaten while building muscle?

One of the most important foods that should not be consumed in building muscle for beginners is wheat; because wheat contains a lot of carbohydrates, which can negatively affect muscle growth and cause digestive problems.

And also one of the elements that should not be consumed are vegetable oils; because it is mainly composed of omega-6 fatty acids; This leads to an imbalance in proper muscle growth in addition to irritation in the digestive system.

We can take our sugar needs through natural fruits, dimension and not eat processed sugars; because they contain high levels of sugars harmful to the body, which lead to an imbalance in the diet, including an imbalance in muscle building.

Many believe that milk is useful in all diets, but the surprise released by Bold Sky is that milk is not useful in a muscle-building diet.

Also among the drinks that should never be consumed are soft drinks; because it is one of the harmful factors that negatively affect muscle building.

Among the elements that should not be eaten during muscle-building exercises are vegetables, and although vegetables are very useful in cases of weight loss, they are harmful in the case of muscle building, as they contain a very small percentage of calories, but your body after exercise needs an amount Great protein and calories.

You should also stay away from salty foods. Because it leads to the loss of a lot of potassium, which causes an imbalance in the balance of fluids in the body.

Also read: Top 4 exercises for huge back muscles

Resources:

Walle, M. G. S. (2018, November 19). Bodybuilding Meal Plan: What to Eat, What to Avoid. Healthline. https://www.healthline.com/nutrition/bodybuilding-meal-plan

4 Week Bulking Transformation Diet By Gareth Nicholas | Maximuscle®. (n.d.). Maximuscle. https://www.maximuscle.com/sports/bodybuilding/4-Week-Bulking-Transformation-Diet/

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