Muscle Building Diet Plan

When muscle gain is your goal many active men over 40 need about 3 000 to 3 200 calories a day in addition to following an effective strength training program such as fit father project s old school muscle program. On non workout days you have to eat enough calories to avoid losing existing muscle. Forging new muscle requires a menu that is high in both carbs and calories.

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If you don t reach your bodybuilding diet s daily calorie target your body converts existing muscle and fat into energy.

Muscle building diet plan. Max out your muscle building power by adding these 14 nutrient dense foods to your diet. This week long muscle building diet plan contains plenty of protein to support your efforts in the gym while also containing the right balance of nutrients to help you get lean. Pick your favorites or follow our one week muscle building plan and make your calories work harder for you. That means you lose the muscle you gained.

All you need to do. Muscle building meal plan first things first your kitchen. These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat. Sample muscle building diet plan menu.

On workout days you have to eat enough calories to build new muscle. During the bulking phase which can last months to years bodybuilders eat a high calorie protein rich diet and lift weights intensely with the goal of building as much muscle as possible. You need to stock that bad boy up with plenty of nutritious wholefoods which can be used to transform your meals from drab to fab and to prevent snacking on unhealthy foods that could derail your diet here s an example grocery list. If you start the plan and find you re adding body fat drop this menu item.

If you have a hard time staying lean eat the smaller portion of carbs at this meal. But remember going on a muscle building diet is not an excuse for eating everything in sight. The sample menu below provides about 3 085 calories to achieve muscle building weight. Quinoa sweet potatoes white potatoes brown rice whole wheat pasta.

Instead you ll eat just enough high quality nutrient dense carbs when your body needs them most around your workouts. Training day menu meal 1. The muscle building diet is a free 12 step meal plan designed for lean bulking which means gaining muscle without gaining excess body fat.