Having trouble gaining muscle mass? You’ve probably tried all sorts of garbage hyped by bodybuilding magazines as “the latest breakthrough” for great muscle gains, but have you really sit down and structure a high protein diet plan in order to incite positive changes with your physique? Before I cover my way of structuring the best diet for building muscle, it’s essential that you sink in a couple of important points beforehand:
1. You’re required to eat about 5 to 6 meals spaced out every 3 to 4 hours, day in day out, otherwise you can forget about having a strong and lean body.
2. Realize that the best diet for building muscle mass involves consuming the appropriate ratio of protein, carbohydrates, and essential fatty acids or generally known as the “good” fats.
So to put on more muscle size, I’d recommend a daily caloric intake of 50% protein, 30% carbohydrates, and finally, 20% fat. Don’t subscribe to the common belief that a high protein diet plan may interfere with the proper function of the kidneys. Remember you’re not planning to lounge on the couch, watching TV while nibbling on junk foods all day. You’re goal is to put on weight by increasing muscle size and the only way to accomplish this is to go on a high protein diet plan. Alright I’m going to stop jabbering now and let you in on how I plan the best diet for building muscle.
Meal Structure 1:
The most important meal of the day, breakfast – 1 scoop of whey protein, 2 whole eggs, 1 mug of low fat milk, a bowl of oats, and a capsule of high-potency multivitamin = 44 grams of protein.
Lunch time – A cup of brown rice, 3.5 oz grilled chicken with 2 egg whites plus mix veggies, and vitamin C = 36 grams of protein.
The third meal – 4 whole eggs, a scoop of whey protein, a cup of pasta and a tablespoon of flaxseed oil = 48 grams of protein.
Dinner – Tuna in water sandwich along with an apple or banana plus vitamin C = 30 grams of protein.
Pre-Bedtime meal – 1 scoop of whey mixed with a large glass of low fat milk, a small cup of yogurt and 1 tablespoon of flaxseed oil = 32 grams of protein.
Meal Structure 2 (workout day):
Breakfast – 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.
Lunch – A cup of brown rice, 4 oz of stir fry beef with 2 whole eggs, mix veggies and a vitamin C = 40 grams of protein.
Pre-workout meal – A scoop of whey with milk, a bowl of oats and a banana = 32 grams of protein
Post-workout meal – 1 and a half scoop of whey along with a glass of lemonade for spiking insulin through the roof! = 36 grams of protein
Dinner – 3.5 oz chicken breast strips with 1 baked potato, mix veggies and vitamin C = 30 grams of protein.
Pre-Bedtime meal – Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole grain toast and of course, a tablespoon of flax seed oil = 39 grams of protein
I weigh approximately 175 pounds so I’d try to consume at least a gram of protein per pound of bodyweight on a daily basis. The first meal and second meal nets a grand total of 190 grams and 221 grams of protein respectively. As far as I’m concerned this is the best diet for building muscle. This kind high protein diet plan has served me well so far, and you may use it as a guideline for structuring your very own mass gaining diet.