Diet for muscle mass

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 Building muscle not only needs weight lifting but also a diet that contains all macronutrients and consistency. But so many people don't know what to eat for building muscle. In this post, I am going to clear all your doubts about the diet for building muscles.

First of all, You need to know that you will gain some fat while building. This is common. This is also termed bulking. I will explain how to bulk. First,  Calculate your maintainance calories then add 300-500 calories to that 

For example: If your maintainance calories are 2300 then add 300 calories to that. Now, your calories for a day are 2600. If you don't know how to calculate then see the image below👇👇👇


Actually, people who want to build muscle quickly or most bodybuilders will do bulking for building muscle and cutting for removing the fat stored in the body while bulking. First, you should bulk until you gain new muscle and your abs disappear then you should maintain your new weight for at least 3-5 months then cut the fat for revealing your new ripped body.

Macronutrients for bulking:
Protein: Protein is a very essential nutrient for building muscle. You can take 2.2 grams of protein for 1kg body weight. Try to take the maximum amount of protein from whole foods. Sources of protein are tofu, bison, steak, beans, tuna, eggs, salmon, bacon, and whey protein.

carbohydrates: To get bigger carbohydrates are very essential nutrients. Take 3-4 grams of carbohydrates per 1 kg body weight in a day. Sources of carbohydrates are sweet potatoes, whole bread, black beans, melons, brown rice, etc





Fats: Fats are also essential in building muscle. Take healthy fats only. Sources for healthy fats are avocados, almonds, cashews, etc


I am providing a demo diet (1week) for muscle mass use this as an example and make your own diet

Monday
  •  Breakfast: Scrambled eggs with mushrooms and oatmeal.
  •  Snack: Low-fat cottage cheese with blueberries.
  •  Lunch: Venison burger, white rice, and broccoli.
  •  Snack: Protein shake and a banana.
  •  Dinner: Salmon, quinoa, and asparagus.
Tuesday
  •  Breakfast: Protein pancakes with light-syrup, peanut butter, and raspberries.
  •  Snack: Hard-boiled eggs and an apple.
  •  Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette.
  •  Snack: Protein shake and walnuts.
  •  Dinner: Ground turkey and marinara sauce over pasta.
Wednesday
  •  Breakfast: Chicken sausage with egg and roasted potatoes.
  •  Snack: Greek yogurt and almonds.
  •  Lunch: Turkey breast, basmati rice, and mushrooms.
  •  Snack: Protein shake and grapes.
  •  Dinner: Mackerel, brown rice, and salad leaves with vinaigrette.
Thursday
  •  Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla.
  •  Snack: Yogurt with granola.
  •  Lunch: Chicken breast, baked potato, sour cream, and broccoli.
  •  Snack: Protein shake and mixed berries.
  •  Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.
Friday
  •  Breakfast: Blueberries, strawberries, and vanilla Greek yogurt on overnight oats.
  •  Snack: Jerky and mixed nuts.
  •  Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies.
  •  Snack: Protein shake and watermelon.
  •  Dinner: Ground beef with corn, brown rice, green peas, and green beans.
Saturday
  •  Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa.
  •  Snack: Can of tuna with crackers.
  •  Lunch: Tilapia fillet, potato wedges, and bell peppers.
  •  Snack: Protein shake and pear.
  •  Dinner: Diced beef with rice, black beans, bell peppers.
Sunday
  •  Breakfast: Eggs sunny-side up and avocado toast.
  •  Snack: Protein balls and almond butter.
  •  Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
  •  Snack: Protein shake and strawberries.
  •  Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta
Follow the 80/20 rule: You can't be consistent in eating healthy all the time so eat 80 percent clean and 20 percent dirty (i mean junk food or something like that)


Please follow me on Instagram:: bhuvan_2611

If you want to know more about muscle building then click the link::build muscle

I will post content regularly with an interval of 5 days. subscribe to my blog to get updates

In the next post I am going to explain about diet for fat loss link(open this on or after 27/2/2021):: Fat loss-diet

If You are interested in working with me 1on 1 a custom plan tailored for your goals, send me a message on Instagram

If you are a new reader to my blog then please explore my blog:: beast_fitness_tips

WAKE UP

WORKOUT

NEVER GIVE UP

STAY FIT 

STAY STRONG

STAY TONED 

STAY TUNED

STAY HEALTHY

STAY HAPPY



Location: Balaji Nagar,Nellore, Andhra Pradesh, India

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