how to plan a diet for muscle building .

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 I am not going to give a demo diet plan in this post. I am posting this because so many people who visited my blog have asked me to explain how to make a diet plan on their own. If you want to get a demo diet for muscle mass I will provide a link to the demo diet for muscle mass at the end of this post.

To have a diet plan for muscle building you have to first know your body weight then calculate your maintenance calories. add 200-300 calories to the maintenance calories. the sum is your required calories. I am attaching an image to make it easy to calculate your required calories.



There is a myth that only 30grams of protein is the maximum amount of protein you should consume in a single meal. Now I am going to burst that myth instantly with this myth buster. The keyword here is "absorb". Your body can absorb protein that is made of amino acids very instantly. The thing that we have to take into consideration is how much protein is utilized. There is a lot of difference between protein absorption and utilization. If your weight is 60kg and your daily protein goal might be 102grams to 132grams your body can absorb 132grams of protein in one meal so you can take more than 30grams per meal. Then, the actual question is what is the actual protein intake limit?. It changes from person to person. According to a study made by Dr Schoenfeld and Aragon, you can consume 0.55grams per 1kg body weight in one meal and it will be completely utilized. So don't limit protein intake to 30grams. 
Your total daily protein intake is the most important thing that makes grow muscle. You can also gain muscle with a few large (50+ grams) protein per serving
But for maximum muscle growth spreading the protein intake will be beneficial. 

Now, I will say pure protein sources for muscle growth in both veg and non-veg. So that you can make a diet plan that doesn't make you bored.

By now you have got clarity on proteins. From now you have to get clarity on carbohydrates and fats.

Carbohydrates: Carbohydrates provide you energy for the workout. Carbohydrates pre and post-workout are very beneficial for muscle building. 

You need to take 4-7grams/1kg bodyweight carbohydrates. Taking carbohydrates 2-3 hours before the workout helps to build muscle quickly. Protein and Carbohydrates after a workout will help you to recover quickly. I am saying by my personal experience. I eat rice and eggs 1.5hr to 2hr after the workout. 
I am giving sources of carbohydrates that help you make your diet flexible.


Now You are clear about both carbohydrates and proteins the remaining thing is fats. 

One of the most common misconceptions is that eating fat makes you fat. Too many calories of any source will make you gain weight and fat does have the most calories per gram which are why high-fat foods are typically also higher in calories.
 
However, fats are essential in our diets and it is important to include healthy fat in your diet. All of these foods contain healthy fat and you should incorporate at least some into your diet in moderation. It is important to realize that eating too much healthy fat will still result in weight gain. Although eating healthy is one part of the equation to gain or lose weight, tracking your overall macros and calories is the most determinative factor. You should be tracking your macros and including these sources within those macros. (Walnut, edamame are also good sources of healthy protein).



According to studies fat should make up 20 to 35% of your calories. This means if your weight is 60kg as I said your daily calories can be 2280 then your fat intake should be 2280*20% =456calories(min).
We all know that fats have an energy of 4calories/gram. that 456/4=114grams of fat per day.

Using this post you can make your own diet plan which you will follow not only in the proportion of 80/20 but also you can follow it 90/10 because now you are capable of making your favourite diet that will build muscle.

That's all folks. 
In this post, I have made you clear about bulking diet. In the next post, I am going to explain chest workouts and how to make your chest toned and defined. stay tuned. 


If you have any doubts regarding fitness comment below. Or message me on Instagram
my Instagram: bhuvan_2611
If you are new to this blog then explore my blog : Beast_fitness_tips

links of my previous posts

Bulking:bulking diet

Cutting: cutting phase

How to build muscle: muscle building


WAKE UP

WORKOUT

NEVER GIVE UP

STAY FIT

STAY STRONG

STAY TUNED

STAY HEALTHY

STAY HAPPY












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