Muscle Building Diet
Read Below To See Sample Diet
(Please read entire diet before beginning)
This diet will build muscle while minimizing any fat gain!
-During this phase you will be increasing your intake of carbohydrates throughout the day, but will taper off carbohydrates in the evening.
-Your protein will remain high and should be divided up into 6-7 meals throughout the day.
-You fat intake will occur throughout the day but especially before bed (ie peanut butter)
-Important: Make sure you combine this diet with a rigorous weight training routine.
Your ratios of macronutrients will be based on your weight and should be as follows (this is a rough estimate and can be adjusted but gives you an idea of where you should be around)
Carbs: 2.5 grams per pound of bodyweight
Protein: 1-1.5 grams per pound of bodyweight (I typically prefer to eror on the side of too much protein rather than insufficient amounts)
Fats: 0.3 gram per pound of bodyweight
Calories: 1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fats = 9 calories
Example:
200 lb. individual should consume (calculate your portions based on your weight and the calculations shown further down):
500 grams of carbs per day which equals 2000 calories
200-300 grams of protein per day which equals 800-1200 calories
60 grams of fat per day which equals 540 calories
Total calories consumed is approximately 3360-3760 which is 16.5-18.5 calories per pound of bodyweight.
A great way to determine macronutrient information for almost any type of food is http://caloriecount.about.com/ or you can also always read the label on store bought foods.
You should buy a cheap scale so you can weigh out your food and always have a measuring cup available to measure out your oatmeal, etc.
Important: Sample Day for 200 lb. individual (adjust this diet based on your weight – so if you are 140 lbs which is 70% of 200 then you would eat 70% of the portions, or if you weigh 240 lbs. which is 120% then you would eat 120% of the portions.)
Example: If a 200 lb. person is supposed to eat 7 egg whites then a 140 lb. person should eat 5 egg whites.
Calculate: 140 lb. divided by 200 lb. = 0.7 (70%) - Divide your weight by 200 to get the percentage
7 egg whites multiplied by 0.7 = aprox. 5 eggs - Multiply your food by the percentage to find your serving size.
**on the days that you do not workout, substitute Meal 3 & 4 for a single meal that includes lean protein (i.e. chicken breast) and a vegetable with rice or oatmeal or a yam.
Sample Diet
Meal 1 (upon waking):
-1 1/2 cup oatmeal: (contains Carbs: 81 grams, Protein: 15 grams, Fat: 9 grams)
-7 large egg whites: (contains Protein: 28 grams, Fat: 0, Carbs: 0)
-1 large whole egg: (contains: Protein: 6 grams, Fat: 5 grams, Carbs: 0)
-1 large banana: (contains: Protein: 1 grams, Fat: 0, Carbs: 31 grams)
(for a carbohydrate source you can have whole grain toast, fruit, and other healthy carbohydrates instead of oatmeal on other days, or a combination)
Total Protein: 50 grams
Total Carbs: 112 grams
Total Fats: 14 grams
Total Calories: 774
Meal 2 (3 hours later):
-5 ounces chicken breast (5 ounces after being cooked)
(Contains: Protein: 42 grams, Fat: 5 grams, Carbs: 0)
-2 cup yams – x-large yam (contains: Carbs: 74 grams, Fat: 0, Protein: 4)
Total Protein: 44 grams
Total Fat: 7 grams
Carbs: 74 grams
Total Calories: 535
45 Minutes prior to workout
-1 large apple (contains: Carbs: 29 grams, Protein: 0, Fats: 0)
Total Protein: 0
Total Carbs: 29 grams
Total Fats: 0
Total Calories: 116
Meal 3 (immediately prior to workout)
-Whey protein shake (contains: Protein 20 grams, trace carbs and fats)
Total Protein: 20 grams
Total Fat: 0 to trace
Total Carbs: 0 to trace
Total Calories: 80
Meal 4 (post workout)
-100 grams Fast Digesting Carbs (contains: Carbs: 100 grams, Protein: 0, Fat: 0)
-good sources include Dextrose (best), Gatorade, candy (make sure it is pure sugar without the fat), sugar
-2 scoops Whey Protein shake (contains: Protein: 40 grams, trace carbs and fat)
Total Protein: 40 Grams
Total Carbs: 100 grams
Total Fat: 0
Total Calories: 560
Meal 5 (1-2 hours later)
-Flank steak 5 ounces (5 ounces after being cooked)
(contains: Protein: 40 grams, Fat: 9 grams, Carbs: 0)
-1/2 cup whole grain rice (contains: Carbs: 70 grams, Protein: 8 grams, Fat: 2 grams)
-Broccli 1 cup (contains: Carbs: 12 grams, Protein: 4 grams, Fat: 0)
Total Protein: 52 grams
Total Carbs: 82 grams
Total Fat: 11 grams
Total Calories: 635
Meal 6 (2-3 hours later)
-Ground Beef 5 ounces (90-95% fat free)
(contains: Protein: 36 grams, Fat: 11 grams, Carbs: 0)
-1/2 cup whole grain rice (contains: Carbs: 70 grams, Protein: 8 grams, Fat: 2 grams)
Total Protein: 44 grams
Total Fat: 13 grams
Total Carbs: 70 grams
Total Calories: 573
Meal 7 (before bed)
-Peanut Butter 2 tablespoons (contains: Protein: 8 grams, Fat: 16 grams, Carbs: 6 grams)
-Cottage Cheese Lowfat – ½ cup (contains: Protein: 14 grams, Carbs: 3 grams, Fat: 2 grams)
Total Carbs: 9 grams
Total Fat: 18 grams
Total Protein: 22 grams
Total Calories: 286
Total Macronutrient Ratios:
Carbs: 476 grams
Protein: 272 grams
Fats: 63 grams
Total Calories: Roughly 3559 per day
Important:(Every person’s body is different, feel free to adjust the portions slightly up or down depending on your muscle gains, strength, etc.)
The diet listed above is only a sample diet. Please feel free to substitute other healthy foods in place of some of the ones listed. Just make sure to keep the protein, carbohydrate, and fat level somewhat similar.
The more strict you are with your diet, the better the results you will obtain. Obtaining an enviable physique is 60% diet, 35% discipline in the gym, and 5% science (supplements, etc.). Have one-two cheat meals per week and then jump back on your healthy diet.
List of Acceptable Foods (this list is not completely inclusive, feel free to find other healthy sources):
1. Protein:
-Whey Protein Shakes
-Low Fat Steaks (Flank steak, Top Sirloin, London Broil, etc)
-Low Fat Ground Beef (90% or better)
-Chicken
-Fish and Tuna
-Pork Loin (not pork chops)
-Egg whites
-Soy protein
-Occasionally protein bars (for a treat)
-Turkey
-Lunch Meat
-Low Fat Cottage Cheese
2. Carbohydrates:
-Oatmeal
-Vegetables
-Apples
-Grapefruits
-Yams
-Broccoli
-Occasionally whole grain items (like whole grain breads, whole grain rice, etc.)
-Sugars (for Post Workout)
3. Fats:
-Peanut Butter (Natural, Skippy makes a delicious natural peanut butter, all the others suck)
-Mixed Nuts
-Olive Oil
-Omega 3 Fish Oil Capsule supplements
-Flax Seed
-Fats will naturally occur in most of your meats (even the lean ones)
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