Higher Calorie/Weight Gain Diets

Muscle Gain Diet Plan

muscle gain diet planThis page will explain a bit about building muscle with diet and give you a one day sample of a muscle gain diet plan.

A low carb diet has always been considered the right type of diet for building muscles. However, you don’t want to eliminate all carbs.

Your body needs some carbohydrates for fuel. You will need to eat enough carbs to be able to function properly and fuel your workouts.

The carbs will give you fuel but it will be the protein from foods you eat that builds muscle. When you work out, muscle fiber gets broken down and protein is what helps rebuild it.

  • People who workout should eat 1.2 to 2 grams of protein per pound of body weight each day.

A good example of a diet which was designed to build muscle is the anabolic diet. It is a low- carb diet that will help you gain muscle.

The way this muscle gain diet plan works is by restricting your carbohydrate intake during the week and eating an overload of carbs on the weekends.

The idea behind this diet is that as you follow along it will boost testosterone levels, insulin levels and growth hormone which will contribute to larger muscle gain.


Muscle Gain Diet Plan Tips

  • Eat good sources of carbs and protein. The carbohydrate foods you choose should be high in fiber, vitamins and nutrients.
  • Some of your choices should be non-starch vegetables, low sugar fruit, wheat bran, oat bran, flax seeds and high fiber cereals.
  • Your protein choices should be lean and low in fat. Such foods as lean red meat, chicken, turkey, eggs, fish, beans, legumes, low fat dairy and tofu.
  • You can also supplement your diet with protein powders. By eating more protein than carbs your body will begin to build muscles more quickly.
  • One of the things that is especially important when you follow a low carb diet is to be sure that you get plenty of hydration. (by drinking lots of water)

When you work out your body will burn glycogen (glycogen is a form of carb that is stored in your liver and in your muscles for energy ) which consists of a lot of water. This in turn leads to excessive urination and you can gain weight. Therefore since muscles contain quite a lot of water it’s important that you drink plenty of water during and after your workouts so that dehydration doesn’t occur.

  • It’s recommended that women drink about 2 liters of water a day and men around 3 liters.

After a rigorous workout (and in order to gain muscle fastest ) it’s important to take advantage of nutrients. After a workout your muscles are similar to a sponge and they want and need nutrition to grow. You should eat protein and carbs within one hour of a workout so that the protein and carb can repair and help your muscles grow huge.

  • Have a serving of whey protein as it is easily digestible. In order to get the protein into your muscle cells quicker add a high glycemic carbohydrate to the mix.

For example you could add some fruit juice or one tablespoon of honey. To make a proper combination add some milk and honey or fruit juice to a shaker of whey protein and drink this right after a weight lifting session.

General Guidelines for a Muscle Building Meal Plan

  • Six to eleven servings of grain bread, cereal, rice, or pasta every day
  • Two to four servings of fruit and three to five servings of vegetables every day.
  • Two to three servings of low-fat dairy products like milk, cheese and yogurt.
  • Two to three servings of lean poultry, meat, fish, eggs, nuts, meat or beans per day.

Below is a sample muscle building meal plan for a man that is 175-200 pounds.

If you weigh more and are trying to gain and build muscle then you can eat bigger portions. If you are a smaller guy and the following plan seems to be too much food then just eat less.

Either way, the  point  is that you want to increase muscle without the fat, so eating things such as egg whites (the whites don’t contain the fat, it is the yolks that do) then you will still get protein without fat.

Muscle Gain Diet Plan


2 cups oatmeal (eat the original plain oats instead of the kind that comes in varieties with added sugar etc)

1 cup egg whites

3 eggs

1 tbsp of peanut butter (the kind you get in a health food store which is natural is best)

Snack about mid morning

2 1/2 cups plain cottage cheese (low-fat variety)

1 cup berry of choice (strawberries, blueberries, raspberries)


2 slices of whole grain bread (check labels for fat content when you buy)

7-8 oz turkey breast from the deli (best not to buy the prepackaged type )

2-3 cups of spinach or as much as you desire

½ large tomato

mustard for flavor (as much as you want)

1 small sweet potato

Midday snack

1 banana

4 strawberries

1 scoop whey isolate protein of choice (good for muscle building, check your local health food store)


6-8 oz pork chop with visible fat cut off

1/2 acorn or other squash mashed with a some butter

steamed mixed vegetables

Final snack

8 oz nonfat plain yogurt with berries of choice

1 tbsp peanut butter

12 almonds or other other high protein nuts

There are many books you can get through amazon.com that will help you learn more about building muscle and a muscle gain diet plan.

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