The Best Muscle Diet Plan
can change the shape of any person according to their wish. Any person’s daily diet can change the results of their body in their pocket or at the place of exercise. If you want to give your body a unique shape, i.e., make your body beautiful, then you must make a perfect diet plan that you have to follow. This includes a variety of nutrient-dense foods and alcohol, foods with added sugars, and fried foods that must be avoided. You should always follow your competitor’s body shape to be a good bodybuilder. It would help if you were also reminded that bodybuilding differs from powerlifting and Olympic lifting. Those who desire bodybuilding also want to develop and maintain a balanced, lean, and muscular body. For this task, they divide their plan into two parts; many bodybuilders start with an off-season. After this, there is a way to eat in season, called a bulking and cutting phase.The Bulking Phase:
During this phase, bodybuilders tend to eat better diets that are high in calories and protein. They also lift as much weight as possible to strengthen their muscles. Remember that this season or this phase can last from months to years.The Cutting Phase:
During this phase, the focus is on reducing excess body fat and strengthening the muscle. Remember that these stages can last anywhere from 12 to 26 weeks.Try To Determine How Many Calories You Need In Your Overall Diet.
To execute the diet plan as you want, you need to know how many calories you need. You can also use various apps to check calorie intake. The easiest way to do this is to check your weight at least three times a week. And compare it with the food you are consuming. If your weight stays the same throughout the week, the number of calories you consume is your maintenance level. It means your weight is neither increasing nor decreasing but remains at the same level. Suppose you aim to increase your calorie intake by about 15 percent during your bulking phase. For example, if you eat 2,500 calories daily to maintain weight, you should be eating about 3,000 calories a day. Plan to review your calories each month to calculate changes in your weight. Keep comparing these items to your calorie count to maintain weight gain and loss. Remember not to lose or gain more than 1 to 0.5 %of your body weight. This percentage means you are losing only a little muscle during the week while not gaining more fat.Determine Your Ratio Of Macronutrients
This plan will clarify the question of how much protein, carbohydrates, and fat are in your diet. Protein and carbohydrates have four calories per gram, and fat has nine calories per gram. Forget about being in the up-looking or cutting phase for a while. If you consume these foods, your macronutrient ratio will be the same as in a standard diet. 40- 45% calories from protein 50 -55% calories from carbs 15-25 % calories from fat You should consult a registered dietitian about your diet and whether your diet is nutritionally adequate, lacking, or in excess. If we use the calories above as an example, your macronutrient ratio should be as follows:Bulking phase | Cutting phase | |
Calories | 3,400 | 2,500 |
Protein (g) | 250-300 | 190-222 |
Carbohydrates (g) | 475-520 | 350-382 |
Fat (g) | 58-77 | 43-57 |
Which Type of Foods to eat to support your overall fitness
You can follow this diet plan both times, whether you are losing fat or gaining weight. The amount of these foods can be increased or decreased to bulk up. However, they should prioritize these foods during their diet plan.- Meats, boiled fish: steak, fresh beef,jus chicken breast, salmon, and cod
- Dairy: Yogurt, fresh cheese, boiled low-fat milk
- Grains: Bread, cereal, crackers, and fresh salad
- Fruits: Oranges, apples, bananas, grapes, pears, cucumber as you can eat
- Starchy vegetables: Sweet potatoes, corn, green tea.
- Vegetables: green leafy vegetables , cucumber,black peppers. Try these in the evening.
Foods to limit or avoid to support your overall fitness
Although many foods are necessary to eat during a diet plan, there are some things that you should avoid.- Alcohol: If you consume too much alcohol during your diet plan, it can ruin your fat loss and muscle-building plan.
- Added Sugar: Sugar contains a lot of calories, but some items, like candies, cookies, donuts, ice cream, and cakes, are more nutritious.
- Deep-fried Foods: During the diet plan, you should avoid highly fried foods like fried fish, French fries, onion rings, chicken strips, etc.
Best Dietary supplements to be considered:
Many bodybuilders take many supplements to maintain their health. It is essential to know whether a supplement is harmful or beneficial. Therefore, you must share your diet plan with a medical officer. If this is your first time doing so or creating a customized plan, contact a specialist nutritionist. Creatine: It strengthens your muscles and helps them do extra work. Caffeine: Caffeine helps reduce fatigue. If you use these ingredients like coffee, tea, or warm milk, your fatigue will disappear. Whey protein: This helps the protein in your body to dissolve better.Muscle Gain:7 days diet plan
When you are trying to get your body into a certain shape, you have to divide the food into groups that will allow you to get a certain amount of minerals and vitamins. Therefore, it is essential to include a variety of foods in your diet to meet your body’s nutritional needs, especially when you are forcing yourself to eat a limited number of calories. A week can be like this, depending on the types of food you eat.Monday
- Breakfast: little bread with scrambled eggs and pears.
- Snack: Any food that is very low in fat, such as blueberries.
- Lunch: You can use Vinson burger, white rice, broccoli, etc, in vegetables.
- Snack: Foods that are a little high in protein, like milkshakes and bananas etc
- Dinner: less meat.
Tuesday
- Breakfast: A diet that includes protein, light syrup , and juice-filling fruits.
- Snack: One or two hard-boiled eggs and an apple or two as desired.
- Lunch: This time up, sweet potato can be taken with Spanish salad and vinegar
- Snack: protein shake and any peach
- For dinner, fresh vagitables, like lady finger etc
Wednesday
- Breakfast: Minimum dose of Chicken with egg, roasted , and a green apple
- Snack: yogurt, fruits like strawberries, and almonds
- Lunch: basmatirice, and a small amount of meat
- Snack: any kind of shake and any juicy fruit
- Dinner: brown rice, and Russian salad leaves with vinaigrette
Thursday
- Breakfast: egg, cheese, and half-boiled salsa
- Snack: Yogurt with granola and pear as you need
- Lunch: less amount of Chicken breast, baked potato
- Snack: Protein shake and mixed Banana
- Dinner: Any fresh vegetables, egg, brown rice, bell peppers, peas, and cut carrots
Friday
- Breakfast: Strawberries and Greek yogurt on overnight and eggs
- Snack: Jerky and mixed nuts with an orange and add some other fruits.
- Lunch: lime juice, black and pinto beans, and seasonal veggies
- Snack: Protein shake and watermelon in less amount or according to your need
- Dinner: Ground beef with corn, brown rice, and fresh beans
Saturday
- Breakfast, half-boiled egg with corn, bell peppers, cheese, salsa and any juicy fruit
- Snack: Can of tuna with crackers and an apple
- Lunch: potato wedges with steamed broccoli and cauliflower with salad
- Snack: Protein shake and pear
- Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese.
Sunday
- Breakfast: Eggs sunny-side up and avocado toast with fresh fruit
- Snack: Any Protein balls with almond butter and an orange
- Lunch: Pork slices with roasted garlic potatoes, green beans, and carrots
- Snack: Protein shake and strawberries
FAQS
To build muscle and make it look good, you need to control two things. First, you have to follow your diet plan. Include foods that are high in protein and balanced in fat. For this job, you need to be in good shape, and you often need to go to the gym or exercise in an open field.
If you want to strengthen your muscles quickly, you have to follow these things.
●You have to develop a passion for bodybuilding now.
●You have to schedule your life accordingly.
●You have to follow the diet plan and exercise daily.
●You have to avoid lack of sleep.
●You should consume 20 to 25 grams of protein in each meal daily.
●You will have to control stress and worries.
It would help if you had energy all the time to build muscle. So you have to eat three to four times a day. This will build up your energy level and keep you fit.
This job will require constant effort, and you will often need to lift heavy weights, such as free weights, weight machines, and your own body weight.