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The bodybuilding meal plan for building muscle. target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat. note that the plan here is for a moderately active, 150 pound guy who trains in the afternoon. if your sessions are in the morning, simply rearrange it so that you're eating the starchy meals before and right after your workout. Fat: get at least 0.3 grams per pound of bodyweight. carbs: fill the rest of your calories with carbs. let’s say you weigh 200 pounds, burn 2,500 calories a day, and are in decent shape but not. Ingesting adequate calories is key for muscle gain, and you may need to increase your total calorie intake in order to support your goal. experts recommend eating 10% to 20% above the calories you need for your target weight gain. 1.6 to 2.2 grams of protein per kilogram of weight should be consumed throughout the day with 0.4 to 0.55 grams per kilogram of weight per meal. Day 6. breakfast burrito (scramble 2 whole eggs 4 egg whites mixed with 1 2 cup salsa, 1 cup diced peppers and 1 2 cup reduced fat pepper jack cheese. sauté eggs and add to 4 whole wheat tortillas; top with salsa.) oat bran (made with 2 cups low fat milk, dash of cinnamon and topped with 1 2 cup raisins.).
Ingesting adequate calories is key for muscle gain, and you may need to increase your total calorie intake in order to support your goal. experts recommend eating 10% to 20% above the calories you need for your target weight gain. 1.6 to 2.2 grams of protein per kilogram of weight should be consumed throughout the day with 0.4 to 0.55 grams per kilogram of weight per meal. Day 6. breakfast burrito (scramble 2 whole eggs 4 egg whites mixed with 1 2 cup salsa, 1 cup diced peppers and 1 2 cup reduced fat pepper jack cheese. sauté eggs and add to 4 whole wheat tortillas; top with salsa.) oat bran (made with 2 cups low fat milk, dash of cinnamon and topped with 1 2 cup raisins.). Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid afternoon. your macronutrient intake (protein, carbs and fats) should look something like this: 1 – 1.5 grams of protein per pound of bodyweight. shoot for 25 30 grams of protein (6 8 oz) at eat meal. quality proteins like grass fed beef. Fatty fish. tuna, salmon, snapper and yellowtail are all excellent sources of omega 3 fatty acids, a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass, per a 2020 article published in frontiers in nutrition .
Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid afternoon. your macronutrient intake (protein, carbs and fats) should look something like this: 1 – 1.5 grams of protein per pound of bodyweight. shoot for 25 30 grams of protein (6 8 oz) at eat meal. quality proteins like grass fed beef. Fatty fish. tuna, salmon, snapper and yellowtail are all excellent sources of omega 3 fatty acids, a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass, per a 2020 article published in frontiers in nutrition .
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