Having trouble gaining muscle mass? You’ve probably tried all kinds of crap promoted by bodybuilding magazines as the “latest breakthrough” for muscle gain, but have you really designed a high protein diet plan to make a positive difference to your physique? Before I tell you about the composition of the best diet for muscle building, it is necessary that you take note of some important points beforehand:
1. You need to eat about 5 to 6 meals in a day with an interval of every 3 to 4 hours, otherwise you can forget about a strong and lean body.
2. Understand that the best diet for building muscle involves consuming the proper proportions of protein, carbohydrates and essential fatty acids or more commonly known as “good” fats.
So in order to increase more muscle size, I would recommend a daily caloric intake of 50% protein, 30% carbohydrate, and lastly, 20% fat. Don’t subscribe to the common belief that a high protein diet plan can interfere with proper kidney function. Remember that you are not planning to relax on the couch watching TV while eating junk food all day. Your goal is to lose weight by increasing muscle size and the only way to accomplish this is by going on a high protein diet plan. OK, now I’m going to stop talking nonsense and tell you how I plan the best diet for building muscle.
Food Composition 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 a high-strength multivitamin = 44 grams of protein.
Lunch – One cup of brown rice, 2 egg whites with 3.5 oz of grilled chicken and mixed veggies, and Vitamin C = 36 grams of protein.
Third meal – 4 whole eggs, one scoop whey protein, one cup pasta and one tablespoon flaxseed oil = 48 grams of protein.
Dinner – Tuna in water sandwich with an apple or banana plus vitamin C = 30 grams of protein.
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 whey protein, 1 lean burger patty, 2 whole grain bread, 1 apple, 1 multivitamin and 1 tablespoon flaxseed oil = 44 grams of protein.
Lunch – 2 whole eggs with a cup of brown rice, 4 oz of stir fry beef, mixed veggies and a vitamin C = 40 grams of protein.
Pre-workout meal – 1 scoop whey with milk, a bowl of oats and a banana = 32 grams of protein
Post-Workout Meal – One and a half scoops of whey and a glass of lemonade with a glass of lemonade to shoot insulin through the roof! = 36 grams of protein
Dinner – 3.5 oz chicken breast strips with 1 baked potato, mixed veggies and vitamin C = 30 g protein.
Meal before bed – Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole grain cereal and of course, a tablespoon of flaxseed oil = 39 grams of protein
I weigh about 175 pounds, so I try to get at least one gram of protein per pound of bodyweight daily. The first meal and the second meal contain 190 grams and 221 grams of protein, respectively. As far as I’m concerned, this is the best diet for building muscle. This type of high protein diet plan has served me well so far, and you can use it as a guideline for structuring your own massive diet.
Source by Eugene Armand
