This is how you should plan your muscle building diet
This is how you should plan your muscle building diet. If you want to gain mass, you can’t leave anything to chance – especially not your diet. With a nutrition plan, you’ll stay on track and achieve the best results for maximum gains
Planning your diet is crucial for successful mass gain and muscle building. If you think you just need to pop a few pills and powders, we’re sorry to disappoint you. There are certainly nutritional supplements that can help you build muscle, like these ones. But supplements can only support you; they are no substitute for a balanced fitness diet.
The fact is: Muscles only develop through intensive training in combination with a well-planned nutritional strategy. Nutrition is even more important than the workout itself: after all, you eat at least three times a day, but train no more than once a day. But how do you plan your diet optimally to achieve the desired results? The most important things for your mass gain are an appropriate calorie surplus, a protein-rich diet and the correct distribution of the (remaining) macros.
7 reasons to follow a nutrition plan if you want to build muscle
Following a nutrition plan offers numerous benefits when trying to build muscle. Here are some of the most important:
1. Optimal nutrient supply
- Protein: A nutrition plan ensures that you consume enough protein, which is essential for building muscle and repairing muscle tissue.
- Carbohydrates: These are the main source of energy and are important for sustaining intense training sessions and replenishing glycogen stores in the muscles.
- Fats: They are important for hormone production and the absorption of fat-soluble vitamins.
2. Macronutrient distribution
The correct distribution of proteins , carbohydrates and fats not only supports muscle building, but also general health and performance.
3. Calorie control
A nutrition plan helps you to consume the right amount of calories. The key to building muscle is a positive calorie balance. This means that you have to consume more calories than you use in order to gain mass. Whether you choose the traditional approach of the mass and definition phase (dirty bulk) or prefer the “clean” route of the lean bulk is up to you.
- Calorie surplus Dirty Bulk: 250 to 500 calories
- Calorie surplus Lean Bulk: 100 to 200 calories
Add the corresponding amount of calories to your total daily calorie requirement.
If you tend to put on weight quickly or are already a little overweight, your calorie surplus should be a little more moderate. Otherwise, you will gain fat quickly and it will be difficult to lose the extra kilos during the definition phase.
4. Planning and consistency
A meal plan allows you to plan your meals in advance, making it easier to maintain consistency and stick to your nutritional goals.
Our plan contains lots of delicious muscle-building recipes, sensibly structured in 8 detailed weekly plans plus ideas for protein-rich snacks. We have also taken into account that you don’t want to spend all your time in the kitchen. That’s why you always cook double the amount of most of the dishes so that you only have to heat up your food the next day. This also prevents spontaneous purchases and prevents cravings.
5. Individual adaptation
A nutrition plan can be tailored to your specific needs, goals and body composition, which increases its effectiveness. You can use our nutrition plan as a template and adapt it to your needs, i.e. change the amounts or macronutrients in the recipes and adapt them to your own energy balance.
6. Rest and regeneration
A well thought-out muscle-building nutrition plan contains all the nutrients that promote regeneration, which means you can train again faster and make better progress. You should also plan your post-workout meals accordingly after training. The main meal after training can contain more carbs and plenty of protein and generally be a little higher in calories.
7. Avoiding malnutrition
A well-planned meal plan will prevent nutrient deficiencies that could affect your performance and health. Vitamins and minerals are also essential for many bodily functions, including muscle contraction, immune function and energy production. With a meal plan, you can ensure that you get all the necessary micronutrients.
Conclusion: With a nutrition plan you will reach your goal faster
A nutrition plan is not a must for building muscle, you can do without it. But why make life difficult? A nutrition plan helps you work towards your goal of building muscle in a structured, targeted and efficient way by ensuring that you get all the necessary nutrients in the right amount and at the right time.