For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal. Macronutrients: calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat. Macronutrients: calories, 10 grams protein, 52 grams carbohydrates, 20 grams fat.

Macronutrients: calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat. Macronutrients: calories, 24 grams protein, 21 grams carbs, 30 grams fat. Macronutrients: calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat.

Macronutrients: calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat. Daily Totals: 2, calories, grams protein, grams carbohydrates, grams fat. Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history.

For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Macronutrients: calories, 18 grams protein, 49 grams carbohydrates, 28 grams fat.

Macronutrients: calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat. Macronutrients: calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat. Macronutrients: calories, 56 grams protein, 18 grams carbohydrates, 9 grams fat.

Macronutrients: calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat. Macronutrients: calories, 13 grams protein, 58 grams carbohydrates, 17 grams fat. Macronutrients: calories, 17 grams protein, 47 grams carbohydrates, 25 grams fat. Macronutrients: calories, 37 gram protein, 40 grams carbohydrates, 8 grams fat.

Macronutrients: calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat. Macronutrients: calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat. Macronutrients: calories, 32 grams protein, 25 grams carbohydrates, 25 grams fat.

Macronutrients: calories, 4 grams protein, 61 grams carbohydrates, 9 grams fat. Daily Totals: 2, calories, grams protein, grams carbohydrates, 96 grams fat.

Macronutrients: calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat. Macronutrients: calories, 24 grams protein, 53 grams carbohydrates, 5 grams fat. Macronutrients: calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat.

Macronutrients: calories, 14 gram protein, 20 grams carbohydrates, 24 grams fat. Macronutrients: calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat. Macronutrients: calories, 28 grams protein, 16 grams carbohydrates, 15 grams fat.

Macronutrients: calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat. Macronutrients: calories, 24 grams protein, 32 grams carbohydrates, 12 grams fat.

Macronutrients: calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat. Macronutrients: calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat. Macronutrients: calories, 50 grams protein, 42 grams carbohydrates, 24 grams fat.

Macronutrients: calories, 6 grams protein, 44 grams carbohydrates, 16 grams fat. Macronutrients: calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat.

Macronutrients: calories, 32 grams protein, 49 grams carbohydrates, 16 grams fat. Macronutrients: calories, 18 grams protein, 19 grams carbohydrates, 24 grams fat. Macronutrients: calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat.

Macronutrients: calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat. Daily Totals: 2, calories, grams protein, grams carbohydrates, 87 grams fat.

Macronutrients: calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat. Macronutrients: calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat. Macronutrients: calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat.

Macronutrients: calories, 12 grams protein, 60 grams carbohydrates, 13 grams fat. Macronutrients: calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat.

Macronutrients: calories, 28 grams protein, 14 grams carbohydrates, 16 grams fat. Planning nutritious and balanced meals to gain muscle does not need to be difficult with a little bit of planning ahead and prep.

Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits.

If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Joanisse S, Lim C, McKendry J, Mcleod JC, Stokes T, Phillips SM.

Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans. Published Feb Iraki J, Fitschen P, Espinar S, Helms E.

Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports Basel. doi: PMID: ; PMCID: PMC Nutrition recommendations for bodybuilders in the off-season: a narrative review. Jäger R, Kerksick CM, Campbell BI, et al.

International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. Published Jun Academy of Nutrition and Dietetics. How Much Water Do You Need. By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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That makes no difference. But yet this is how most people approach bulking. Because I thought it was the best way to do things. And that approach was to use a diet that was equal parts designed for building muscle as it was for preventing excess body fat from being gained along the way.

Basically, the goal is no longer to just build muscle. The goal is to build muscle without gaining excess body fat. Because the fatter you are, the worse your calorie partitioning will be. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle.

This, of course, is the complete opposite of what we want and a big part of why you never want to start bulking until you are lean enough for calorie partitioning to be in your favor. For all of these reasons, anyone looking to do this the smart way i. gain muscle without gaining fat should always make sure they are lean enough before starting to bulk.

Also check out How To Lose Fat and What Is The Best Way To Lose Weight Fast? for more on the subject of fat loss. In order to figure that out, we first need to determine your calorie maintenance level. Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight.

Because when you eat less than this maintenance amount, you end up in a state known as caloric deficit. When this deficit exists, weight loss — ideally in the form of body fat — happens. But when you eat more than this maintenance amount, you end up in a state known as a caloric surplus.

When this surplus exists, weight gain — ideally in the form of muscle — happens. There are many different methods for doing this, many of which involve complex math equations or fancy calculators that will do those equations for you , but the quickest and easiest method of all is this:.

For example, a lb person would do x 14 and x 16 and get an estimated daily maintenance level of somewhere between — calories. Those who are male or more active should usually stick more toward the upper half of their estimate.

The most important part of any muscle building diet is supplying your body with the extra energy it requires to synthesize new muscle tissue as well as to support the overall training performance and recovery needed during this time.

Yes, we get it. Which is all to say that there are quite a few factors at play that make it impossible to say that one specific surplus amount will be best for everyone. So, for example, if your estimated maintenance level was calories, a man would eat calories per day, and a woman would eat calories per day.

Having said that, there are other ways to create this surplus. The most popular of these ways involves calorie cycling — aka eating more calories on workout days and fewer calories on rest days — and I am indeed a fan of this approach.

But it is something I do myself and recommend to others. For the full details on this topic and exactly how I recommend doing it, check out the chapter I wrote about it in Superior Muscle Growth it starts on page As I was saying before I rudely interrupted myself with a heading, the key to ensuring that your surplus and overall calorie intake is what it ideally should be is to ensure that your rate of weight gain is what it ideally should be for maximizing muscle gains and minimizing fat gains.

Which means, you can think of your rate of weight gain as a map that helps you determine what your calorie intake should be. Basically, your goal with your calorie intake is to make your ideal rate of weight gain consistently occur.

Keep eating that amount. For those who are bulking the smart way , where the goal is build muscle without gaining excess body fat, this is what I recommend…. Yeah, it probably does.

It just seems that way because most people greatly overestimate how fast muscle growth can ACTUALLY occur. The average man would be lucky to gain 0. Everyone else will be in the middle or at the bottom. Additional details here: How Fast Can You Gain Muscle? So why is my recommended rate of weight gain so seemingly slow?

With calories all set, the next part of your diet that needs to be set up are your macronutrients. In addition to being crucial for the overall health and function of the human body and playing a ton of important roles in fat loss everything from preserving muscle in a deficit to controlling hunger , a sufficient protein intake is also a requirement for muscle to be built.

So, how much protein should you eat per day to maximize its benefits? Eat between 0. Those who are significantly overweight should use their goal body weight rather than their current body weight when doing this calculation.

Details here: How Much Protein Do I Need A Day? As for where to get this protein from, common high-quality sources include chicken, turkey, eggs, beef, fish, dairy and whey protein powder. Pick your favorites.

Also note that 1g of protein contains 4 calories. Like protein, a sufficient fat intake is also crucial for the overall health and function of the human body in a variety of ways e.

the absorption of fat soluble vitamins. Most notable to us, though, is the role fat plays in optimal hormone production. This includes testosterone , which of course plays a significant role in the muscle building process. So, how many grams of carbs should you eat per day to get these benefits?

A slow-digesting whole grain that provides longer-lasting energy throughout the day and during workouts. Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night. Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Milk contains both whey and casein and is rich in the amino acid glutamine. A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 IGF-1 levels, an important factor associated with lean muscle and strength gains.

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well.

That's why it's a good idea to make apples a pre-workout carb source. Like plain yogurt, Greek yogurt starts from the same source: milk.

Greek yogurt, however, has more protein a whopping 20 grams per cup and fewer carbs 9 grams per cup than regular yogurt 16 grams protein and 16 grams carbs per cup. It's also a good source of casein protein. Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own—the ones needed for lean muscle growth.

Wheat germ is rich in zinc, iron, selenium, potassium, and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids BCAAs , arginine and glutamine.

This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts. The following plan is designed for a person weighing pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about calories per pound of bodyweight, so adjust up or down depending on your weight.

So for a pound individual, total daily calories would be between 1, to 1,; for a pound individual, about 1, to 2, Tweak the amounts in the meal plan to hit your desired macronutrient targets, which you can identify using this calculator.

Recipe PDF. View all articles by this author. Nutrition Eat To Build Lean Muscle. Beef From Grass-Fed Cattle Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

Breakfast 1. Protein Powder whey. Cantaloupe small or medium. Breakfast 2 min after B1. Oatmeal cooked. Late-Morning Snack. Greek Yogurt reduced-fat. Blueberries mixed with yogurt. Ground Beef lean. Hamburger Bun whole-wheat. Mixed Greens including spinach. Phytonutrients reduce training-induced inflammation and boost your all-round health.

Found only in mushrooms and other fungi, myconutrients will help you avoid deficiencies that might be sapping your strength. This involves a little bit of maths for a whole lot of progress.

Use this guide to ensure that the fuel you fill up on is fit for purpose. All this talk of measurements and macros, but what does that look like on a plate? Take the numbers you calculated in Step 2 and turn them into a plan for creating easy daily meals.

Because you have enough to think about. How you choose to enjoy the Strong Man Plan is up to you. There are a few fundamental pieces of kit that will make the process of designing a meal plan a whole lot more efficient.

Check them out:. Now you know how to structure your nutrition, here are 5 recipe ideas varying in calories to help you fit your macro and calorie goals to build muscle and burn fat.

Salad ingredients:. Eggs lightly beaten : 6 whole eggs, 2 tablespoons of water, 1 teaspoon garlic powder, 1 teaspoon onion powder.

Garnish: green onion. Garnish: fresh green onion. Garnish: 8 tablespoons parmesan, shredded 2 tablespoons per serving , freshly torn basil optional. All recipes courtesy of fitmencook. The Bing Drinking 'Cure' That Was Never Prescribed.

The Best Body Groomers for a Tidy Trim All Over. Besides, vegetables are low in calories and high in fiber, which aids digestion and gut health.

So make sure you add spinach, broccoli, kale, cauliflower, peppers, and other vegetables to your diet. Just like vegetables, fruits are a good source of vitamins and minerals and are low-calorie and high-fiber.

And all these are topped with antioxidants. All these nutrients improve health and reduce inflammation. So, as you go clean bulking, enjoy your berries, apples, oranges, and other fruits. Yes, you must eat fat, not just fat. Your intake should be healthy fats like Omega-3s and monounsaturated fatty acids.

Get healthy fats from the likes of nuts, seeds, fish, and olive oil. Clean bulking emphasizes the consumption of foods that are generally higher in nutritional value, reducing the risk of unhealthy weight gain. If you underestimate your calorie surplus, you may only be able to gain a modest amount of muscle.

The food restrictions and calorie limits of clean bulking could be challenging to meet. Athletes who want to gain muscle, but not fat, often resort to this strategy.

Clean bulking meal plans are less flexible, and it is more likely to take a long time for the muscle to grow. If your busy lifestyle makes it difficult for you to prepare your clean bulk meals, try Protein Chefs. We have a wide variety of delicious, protein-rich meals for atheletes and people look to gain muscle.

Featured Image Credits: Pexels. Locally sourced produce from Ontario farms, fresh and never frozen, hormone and anti-biotic free - delivered weekly. We identified that you are currently blocking session storage.

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Your cart is empty Continue shopping Have an account? Your cart. Update Check out. Dirty Bulking vs. Poor dietary habits reduce insulin sensitivity and block nutrients from reaching muscle tissue.

They make it more difficult to gain muscle and even more difficult to lose fat. How Do You Start Your Clean Bulk Meal Plan? Healthline suggests the following to get started with clean bulking : Calculate your maintenance calories. Online calculators can estimate the number of calories you need.

If you weigh lbs.

Frozen yoghurt ml and a protein shake. To get ripped fast you need extra calories floating around your bloodstream, but it's important you don't get too many from carbs. Only eat carbs before and after you train to give you the energy to exercise and replace the energy you'll have lost during training.

Bracket your workouts with a protein shake to refuel your muscles when they need it most. On your rest days revert to the meal plan above to ensure you're getting enough nutrients to grow lean muscle.

Get Muscle Meal Plan. Try this sample meal plan during the Get Muscle phase of the programme. Cottage cheese on 6 Ryvitas, 1 banana. Baked potato, tuna, cheese and a protein shake. All-bran muffin or carrot cake. Get Muscle workout Get Muscle meal plan.

Rest day Get Ripped meal plan. Cardio Get Ripped meal plan. Mond ay. Get Ripped workout Get Ripped meal plan. Plan to revisit your calorie goals every month to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.

This is the ratio between your protein, carbohydrate, and fat intake. Protein and carbs contain 4 calories per gram g , and fat contains 9. A typical diet includes:. Using the calorie example outlined in the previous section, your macronutrient ratio might look like the following:.

Do what you can to prioritize the following foods:. Before going to the gym, you may want to avoid foods that can slow digestion or cause stomach upset during your workout.

This includes:. Many bodybuilders take dietary supplements to help support their overall fitness. Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, leading to an inadequate intake of essential minerals and vitamins.

Bodybuilders frequently exercise to maintain and build muscles, performing resistance and aerobic training. Resistance training increases muscle strength and size. Muscle strength is linked with a lower risk of dying from cancer, heart disease, and kidney disease, as well as several other critical illnesses.

Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the leading cause of death in America. Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases.

For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before embarking on this journey. A low level of body fat, combined with low calorie intake, has been shown to decrease sleep quality , negatively affect mood, and weaken the immune system in the weeks leading up to a competition.

These effects may also last for several weeks afterward. Many, but not all, adverts for muscle-building supplements involve bodybuilders who use performance-enhancing drugs, such as anabolic steroids. This misleads many people into believing they can achieve the same muscular look by taking the advertised supplement.

In turn, many bodybuilders, especially those beginning their journey, develop unrealistic expectations of what they can accomplish naturally. This may lead to body dissatisfaction and, eventually, the urge to try anabolic steroids. However, anabolic steroids are very unhealthy and linked to several risks and side effects.

In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression.

Bodybuilding focuses on muscularity and leanness rather than athletic performance. Achieving the desired look requires regular exercise and special attention to your diet. Dieting typically involves bulking and cutting phases, during which your calorie intake will fluctuate while your macronutrient ratio remains stable.

peanut butter at A. snack, add 1 medium pear to lunch, increase to 2 cups edamame at P. Daily Totals: 1, calories, 66 g protein, g carbohydrates, 24 g fiber, 64 g fat, 2, mg sodium.

To make it 2, calories: Add 1 cup strawberries to breakfast, increase to 2 Tbsp. snack and increase to 2 slices baguette at dinner. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Meal Plans. By Breana Lai Killeen, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia.

As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

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