Diet For Gaining Muscle Mass

To build lean muscle mass without adding excess bodyfat, you must first determine your desired caloric intake. Generally, you multiply your desired bodyweight by a factor of 16 or 17 to find the number of calories you should consume in one day. Your daily macronutrient profile should be made up of 30% protein, 55% carbohydrates and 15% fat.

Remember that each gram of fat equals 9 calories and each gram of carbohydrate or protein yields 4 calories.

Diet for Gaining Muscle Mass

Example: Male; Desired bodyweight 200 pounds

Desired bodyweight 200 x calorie factor 17 = 3,400 calories
3,400 x [0,55] = 1,870 calories : 4 = 467 grams of carbohydrate
3,400 x [0,30] = 1,020 calories : 4 = 255 grams of protein
3,400 x [0,15] = 510 calories : 9 = 57 grams of fat

Sample Menu One:

Meal 1

5 egg whites
1 whole egg
2½ oz. oatmeal (dry weight) with low-fat milk
1 banana
1 Multi-Vitamin/Mineral pack

Meal 2

Meal-replacement shake

Meal 3

5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 4

5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 5

5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 orange

Meal 6

4 oz. grilled chicken breast (precooked weight)
1½ cups cooked rice
1 cup steamed mixed vegetables
1 apple

Meal 7

Meal-replacement shake

Sample Menu Two:

Meal 1

Omelet: Mix and heat together 4 eggwhites
and 2 whole eggs, 1½ slices fat-free cheese
and ½ cup total chopped onion, mushroom
and red pepper
2½ oz. oatmeal (dry weight) with low-fat milk
1 cup strawberries
1 Multi-Vitamin/Mineral pack

Meal 2

3 oz. can water-packed tuna
2 slices multigrain bread

Meal 3

5 oz. grilled turkey breast (precooked weight)
5 oz. baked potato
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 4

5 oz. grilled turkey breast (precooked weight)
5 oz. baked potato
green salad with 2 tablespoons of low-fat dressing
1 whey protein shake

Meal 5

Fruit salad: Cut ½ orange, ½ grapefruit
and 1 banana into chunks
5 oz. grilled chicken breast (precooked weight)
2 cups cooked rice
1 cup steamed mixed vegetables
1 glass low-fat milk

Meal 6

5 oz. grilled turkey breast (precooked weight)
2 cups cooked rice
1 cup steamed broccoli or cauliflower
1 glass orange juice

Meal 7

Meal-replacement shake,
plus 2 scoops of whey protein powder

Tips For Gaining Mass

  • Eat more calories than you burn. About 500 extra calories per day will
    provide for added mass.
  • Eat five or six nutritious meals per day.
  • Never skip breakfast.
  • Drink protein shakes to supplement your meals.
  • For weight training, focus on compound movements and limit cardiovascular
    work to the minimum required for good health, about 30 minutes three times a week.
  • Get a minimum of eight hours of sleep each night.

Preworkout and postworkout nutrition

Consume whole-food meals or meal-replacement shakes 60-90 minutes before training. The meal’s carbohydrate (complex carbs) to protein ratio should be approximately 1:1 and the caloric content shouldn’t be more than 250-350 calories.
Example meal: ¾ cup oatmeal and 4 oz. nonfat cottage cheese or any meal-replacement powder that falls within the 1:1 carbohydrate to protein ratio.
Diet for Gaining Muscle Mass
After completing your workout, consume about 50 grams of simple carbohydrates and 20 grams of whey protein powder. Simple carbohydrates should be in the form of fruit. The carbohydrate to protein ratio should be approximately 2:1. This is also the best time to take supplements like creatine and glutamine.
Example meal: Fruit salad: Cut 1 half small cantaloupe, 1 small apple, 1 banana into chunks. Also have one whey protein shake or a protein bar. After 20-30 minutes consume your second postworkout meal consisting of a traditional bodybuilding meal such as chicken, rice or pasta and vegetables.

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