Everyone wants to build muscle and lose fat. We all want a great looking body and we don’t want to waste our time. I’ve gained over 15 lbs of muscle in the last year and I know what it takes
If you’ve ever tried to gain muscle and tone your body, then you know that it’s not always easy. When you’re starting a new workout routine, however, knowing what to prioritize and how to go about working out can be a bit daunting. Once you’ve completed your research and have decided on something to try, the next step is putting together an exercise and diet plan that will get the results that you want. Whether you are looking to bulk up or whether you are looking to develop a leaner physique, this article will tell you how to achieve your goals.
Are you are looking for the best exercise and diet plan for muscle gain? Are you tired of following diets and workout plans that don’t give results? If you’ve answered yes to these questions, then this post is for you.
Exercise And Diet Plan For Muscle Gain
A person can apply the same techniques of bodybuilding for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.
People can also consider the following three potential mechanisms of muscle hypertrophy:
metabolic stress
mechanical tension
muscle damage
In addition to workouts, bodybuilders need to focus on their diet. A good understanding of how foods affect their size and current goals is important for those looking to bulk up or lean out.
A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.
During the lean-out stage, the person focuses on losing as much body fat as possible while maintaining as much muscle mass as possible.
Benefits
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Bodybuilding can yield several health benefits. One clear advantage comes from exercise frequently with aerobic and strength training sessions.
People often use aerobic exercise to lose body fat. According to a recent reviewTrusted Source, there is overwhelming evidence that regular exercise increases a person’s lifespan and helps prevent several chronic conditions and diseases.
Strength training also plays an important role in overall health. According to another reviewTrusted Source, muscular strength reduces the risk of several mortality risk factors.
Although the review article indicatesTrusted Source scientists need to do more research on the subject, the benefit of strength training plays an important role in keeping people healthful.
In developing their diet, bodybuilders will want to focus on healthful foods and nutrition. They should follow a healthful dietary eating plan that includes the foods they need to develop muscle mass safely.
According to the Dietary Guidelines for AmericansTrusted Source, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a person’s quality of life and life expectancy.
Nutrition for bodybuilding
To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.
They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.
Calories
The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.
In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.
According to an older reviewTrusted Source, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.
A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculatorTrusted Source.
A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
Macronutrients
Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:
proteins
carbohydrates or carbs
fats
A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.
Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:
According to an older reviewTrusted Source, a person should eat the following percentages of each macro during both the bulking and leaning phase:
55–60% of calories from carbohydrates
25–30% of calories from protein
15–20% of calories from fat
A more recent reviewTrusted Source suggests the following distribution of macros:
2.3–3.1 grams per kilogram of lean body mass per day of protein
15–30% of calories from fat
remaining calories should come from carbohydrates
Number of meals per day
There is still debate about the number of meals a person should eat each day within the bodybuilding community.
One reviewTrusted Source indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.
Food list
A bodybuilder can choose from many different foods when preparing their meal plan across the week. In general, they should focus on foods that provide adequate calories and nutrients.
During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may struggle with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals, despite possibly feeling full.
Proteins
Proteins should make up a portion of a bodybuilding diet.
Sources should include lean proteins, including:
eggs
lean red meat
poultry such as chicken and turkey breasts
fish
beans and legumes
yogurt and low fat dairy products
nuts and seeds
Carbs
A person who is bodybuilding needs carbs to provide additional energy during workouts.
They can include the following as examples:
whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
starchy vegetables, such as potatoes
fruits, such as oranges, apples, and bananas
other vegetables, such as leafy greens, cucumbers, and broccoli
Fats
Fats are the third macronutrient people need to focus on in their diet.
Health-promoting fats include:
nuts and seeds
healthful oils, such as olive oil
high fat fruits, such as avocado
A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.
A person’s specific needs for each food will vary based on their size and daily calorie requirements.
7-day meal plan
Eating plans will vary from person to person based on biological gender, size, and goals.
Additionally, different coaches and nutritionists may make varying recommendations based on whether the person following a bodybuilding meal plan is trying to cut excess body fat or build lean muscle mass.
According to a study in the Journal of the International Society of Sports NutritionTrusted Source, bodybuilders at the start of the prep phase will take in more calories than those nearing competition.
The most abundant macronutrient in the bodybuilder’s diet plan across all phases was carbohydrates from fruit, whole grains, and vegetables.
The same study states that protein from white meats, dairy, nuts, and seafood was the second most abundant macronutrient in a bodybuilder’s diet.
The study notes that bodybuilders ate fewer red meats and eggs, though they still received protein from those sources.
Portions will vary from person to person. For portion recommendations, a person should calculate their own macro needs or consult a certified nutritionist.
Here is a sample 7-day meal plan for bodybuilding.
Day 1
Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
Snack: whey protein shake
Lunch: grilled chicken breast, mixed greens, and baked sweet potato
Snack: hard-boiled egg(s) and carrot sticks
Dinner: broiled fish, green beans with brown rice
Day 2
Breakfast: protein pancakes with fresh berries
Snack: apple slices and almonds
Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans
Snack: protein shake
Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
Snack: protein shake
Lunch: grilled fish with a spinach salad and broccoli
Snack: egg white omelet with bell peppers and mushrooms
Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
Breakfast: oatmeal with berries and scrambled egg whites
Snack: turkey breast with carrots and celery
Lunch: sirloin steak with broccoli and mushrooms
Snack: apples with natural nut butter
Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
Breakfast: protein shake with oatmeal
Snack: hard-boiled egg whites with sliced peppers and cucumbers
Lunch: grilled chicken with white bean and tomato salad
Snack: Greek yogurt with berries and nuts
Dinner: grilled fish with quinoa and green beans
Day 6
Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread
Snack: protein shake
Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce
Snack: apple and almonds
Dinner: sirloin steak with sweet potato and asparagus
Day 7
Breakfast: Greek yogurt with whole grain granola and berries
Snack: turkey breast with carrots and celery sticks
Lunch: grilled chicken breast over spinach with sliced strawberries and almonds
Snack: protein shake
Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
Supplements
Supplements can play an important role in providing nutrients to a bodybuilder.
According to a recent reviewTrusted Source, supplements and vitamins that may help a bodybuilder include:
creatine monohydrate: 3 g a day
beta-alanine: 3–5 g a day
citrulline malate: 8 g a day
caffeine: 5–6 milligrams per kg of body weight per day
omega-3 supplements
There is some debate about whether protein shakes are necessary for bodybuilding.
Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.
When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA)Trusted Source is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.
They should also seek advice from their doctor or nutritionist when choosing a supplement or shake.
Risks
There are some risks associated with bodybuilding.
One risk is overtraining, which could lead to injury or even illness. Some experts recommend taking a rest day every 7–10 days to ensure their muscles have a chance to recover fully. A person may also wish to avoid overworking the same muscle groups two days in a row.
Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.
A 2018 studyTrusted Source found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.
Summary
A bodybuilding meal plan should consist of healthful fats, proteins, and carbs. A person should plan to eat between three and six times a day and adjust their total caloric count based on whether trying to bulk up or lean out.
A person should talk to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on how to implement a new program safely.