Then, since 1 gram of fat contains 9 calories, they’d figure out that they’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69). Use this information to construct your own custom breakfasts, lunches, and dinners, or make modifications to the example meal plans provided in this guide. Lean Bulk Diet Plan for Women Looking to Gain Lean Muscle and Strength Jessie's Sweet Toned Body: She used a premium supplement to enhance her proper diet and workout for 6 weeks. Access to my 10 Years of Experience in 1 Plan! What matters most with this, is that you’re in a slight calorie surplus each day, and that you’re hitting as close to your daily macronutrient targets as possible. for you. Add on your surplus to the maintenance level you estimated earlier, and start eating this amount each day. So, if you currently weigh 150lbs, you could aim for an even 150g of protein per day (which is the old “1g per pound” recommendation that has been around for decades), or aim for some degree higher or lower depending on your own personal needs and preferences. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Consume at least 500 calories on top of that each day to ensure consistent weight gain in your bulking diet. There are lots of different recipes for chicken breast and brown rice. If you’re gaining weight too slowly, you know to eat a little more. It contains beginner, intermediate, and advanced home workouts. Keep eating that amount. Yeah, it probably does. Simply consume foods within the region of your daily targets. What Is The Best Way To Lose Weight Fast? A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. Starvation Mode: Is It A Myth or Is It Real? In reality, weight gain can happen fast, but muscle growth cannot. Which means, The Muscle Building Diet is almost complete. The clean bulk diet plan. Which is why if you attempt to exceed these limits and gain weight faster, the excess weight being gained will always be body fat, NOT additional muscle. With this cutting diet plan we can guarantee that you will lose weight and become more lean through four weeks of healthy eating. And THAT is what The Muscle Building Diet is designed to do. When constructing your own meals or looking at the examples provided, you may find that some food nutrition profile details differ when comparing to food labels. The thing is, when it comes to muscle building nutrition, more doesn’t equal more. They are there to guide you in constructing your own daily meal plans. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. If it does, you’re good. So, how much fat should you eat per day to maximize its benefits? In reality, muscle growth is an extremely slow process. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. This isn’t important now, but it will come in handy shortly. Cool, because this 5th step is ALL about doing that. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. I’ve been there and done it myself. You’d simply repeat this using your own relevant numbers, and let your personal needs and preferences dictate exactly where within this 20-30% range you decide to be. Don’t worry too much about whether your maintenance level estimate is 100% accurate right now. Meal #5 of the 3,500 calorie meal plan is lean ground beef and sweet potato. Indiscriminately stuffing one’s face day after day can cause even the hardest of hardgainers to put on mass. Advice like “you gotta eat big to get big” or “eat whatever isn’t nailed down” is common. But first, let’s take a look at some of the best food choices for preparing a muscle building meal. Now that’s out of the way, lets look at how you’ll go about creating these meals for building muscle – with minimal fat – by crunching some crucial numbers. Of course, this isn’t perfect (no such calculation exists), but it should work well for most people. For example, oats and rice absorb a lot of water when cooked, so it’s easier to measure them dry. The Diet Plan. With that said, to maximize protein synthesis and anabolism over the course of a day, consume a minimum of 3 meals spaced no more than 4 hours apart. Understanding the difference between simply bulking and a steroid diet for lean mass is important if you want the best results.. What we’ve outlined above is a great outline to follow, but understanding why it works is just as important in helping you implement it properly.. Now we’re ready to start putting together The Muscle Building Diet. These limits are set in stone and cannot be changed (at least, not naturally). So, what are you supposed to do about this? Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. Let’s also say they decide to go with an even 25% of their total calories from fat. Looking at the meal plans provided will show you how a day of eating look’s, and how to structure a meal plan using around 35% Protein / 45% Carbs / 20% Fats macronutrient ratios. You’d simply repeat these steps using your own relevant numbers. And that’s pretty much what a full day of eating for muscle growth could look like for you. 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. So why is my recommended rate of weight gain so seemingly slow? This is your mantra for the next 28 days. If you’re over 14% body fat (19-24% … It’s really up to you, the important thing is hitting your numbers by the end of the day. So, how many grams of carbs should you eat per day to get these benefits? The thing is, pro bodybuilders don’t really care how they look most of the year. Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. I’m a big advocate of lean bulking and of Intermittent Fasting. For example, you could swap chicken for turkey, or oats for bread, or olive oil for coconut oil. As are guidelines to gain a whopping 1-2lbs per week or an insane 25lbs in 25 days. In his case, he would take the 2500 calorie meal plan and increase some of the foods across one or two meals, or choose a 3,000 plan and reduce some foods. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. The clean bulk diet plan This diet is designed specially for the purpose of increasing lean muscle mass. for more on the subject of fat loss.). Strict. Because regardless of how effective any diet is, it will ALWAYS fail to work if you are unable to consistently put it into action and sustain it long-term. Meal #1 - 1¾ C liquid egg whites, 1 whole egg, 1 tsp coconut oil, ¾ C cooked rice, broccoli, and 1 … Yup. Everyone has different tastes, and some people have limited access to certain foods. If it doesn’t, you simply need to adjust accordingly until it does. Absolutely not. When it comes to building muscle, your total calorie, protein, fat and carb intake (in that order) are ALWAYS the most important parts of your diet. Yup. The meal plans are flexible. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. The purpose of the plans is to show you how to eat, structure, and layout your diet. But yet this is how most people approach bulking. Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. The first step is to calculate your daily calorie requirements for building muscle. Greek Yogurt. 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. Gaining strictly lean muscle tissue, without an accumulation of adipose fat is a challenge, since putting on muscle mass requires a larger than normal calorie intake, which if not controlled properly can lead to more gains of fat than muscle. It’s not going to make a difference to your results if you swap foods from the same food group, that has a very similar nutritional profile. One of the most common rules for protein is that for every pound of body weight you should have a gram of protein (this may also equate to 35% of your daily calorie limit). But this does not mean that fat and carbs should be neglected altogether – in fact it’s the opposite; these are just needed in different amounts at different times, such as breakfast and post workout. The term “lean bulking” is a bit unnecessary when you consider it should rarely be someone’s goal to “fat bulk.” There’s also the concept of “dirty bulking,” which is a term for bulking without a care for how much fat is gain in the process. What Is The Best Way To Lose Weight Fast And Keep It Off? Unlike muscle growth that has a limit and stops, fat storage doesn’t – that’s why you need to adopt a “lean bulking diet” plan if you want to build lean gains in muscle. A dirty bulk diet, on the other hand, involves eating the greasy or sugary junk foods you love just to get in extra calories. The best bulking diet maximizes muscle gain potential while limiting fat gain to extend bulking time and minimize cutting time. But here’s what it means…. Having said that, there are other ways to create this surplus. On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight per day. If you want to add lean muscle mass to your frame without gaining too much fat, then you’re going to have to get the right meal plans in place. This technically has nothing to do with your diet. Even still, there’s no way I can leave this part out. What to Eat: This meal … Next, subtract the weight of the fat from your total body weight. Set realistic goals and measure your progress along the way. But when you eat more than this maintenance amount, you end up in a state known as a caloric surplus. Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process. To get in the extra calories needed for muscle mass gains, choose nutrient-dense, higher-calorie foods and eat often throughout the day (every few hours or so). Carbohydrates should be limited and consumed in controlled amounts, … You’re going to look bad the entire time you’re bulking, because going from an “already fat state” to an even fatter state is not going to be a pretty transformation. They’re a far cry from the best lean bulking meal plans for gaining muscle while staying in great shape. For example, if you were changing Tinned Tuna for Pork Loin Steaks, you must make sure that the protein/carbs/fats content remains about the same. Get my best diet and workout content, and never miss an update. And the fact is that Intermittent Fasting works great with a lean bulking type of diet. With this said, the body can only use so much protein at one time, meaning that it is important to spread it out over the day – most importantly, before and after working out. Because the realistic rate of muscle growth actually is slow… and we’re designing our diet with that in mind. Brown Rice vs White Rice: Which Is Better? 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). For those who are bulking the smart way, where the goal is build muscle without gaining excess body fat, this is what I recommend…. With calories all set, the next part of your diet that needs to be set … And the thinking behind it all is essentially this: the faster you’re gaining weight, the faster you’re gaining muscle. Since most supplements are dietary supplements, The Muscle Building Diet wouldn’t be complete without some recommendations. In this article, I’m going to walk you through its full details and show you the 12 steps you need to take to design the best diet possible for the goal of lean bulking. Don’t like sweet potato? This should be a big enough surplus of energy to help build muscle, while small enough to keep fat storage to a minimum. Basic Outline Lean Bulking Plan •The aim of this diet plan is to put on muscle in the most efficient way. These are high in protein and low in fat. By far. If you are within these ideal body fat ranges, you’re good to go. Since carbs are responsible for providing your body with the energy needed to complete a workout, the intake levels should be adjusted on a day to day basis. Are there any supplements that are both safe and proven to help at least a little in your quest to build muscle and/or with your overall health in general? Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey … All NEW training regime - for maximum SIZE and STRENGTH results: A 2 Phase Weight Training Plan to increase size and strength within all major muscle groups 3 Different Styles of Weight . This calculation tells you that your carrying around 27 pounds of fatty mass. We all have different likes and dislikes. There are simply a list of foods and quantities to eat for each meal, but it’s your choice to prepare each meal to your taste preference. I know what some of you might be thinking right now…, “Barry, exactly 47g of protein per meal, and exactly 60g of carbs, and exactly 12g of fats, that’s going to be really difficult to pull off”. 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.g. People like to over-complicate the crap out of pre and post workout nutrition, but the reality is that it’s quite simple. The goal is to build muscle without gaining excess body fat. No, it’s definitely not a requirement, and its benefits are fairly minor. (Yes, even if these calories are from “clean” and healthy foods. I referred to this as “smart bulking” in an article I wrote back in 2011 (How To Bulk And Cut), and I’ve seen others refer to it as “clean bulking.”, But another popular (and more accurate) term for it is “lean bulking.”, Where or when it originated, I have no clue. Are there any supplements that are going to improve your muscle building results significantly? All you would do, is change “2,686” with whatever number of calories you need to be eating. Pick your favorites. of lean body mass … In this example, you’re around 158lbs of lean body mass, and this in the number we’ll be working with. Let’s start with protein since it pays a major role in maintaining, repairing, and growing muscle. Are we talking super, crazy, ultra, mega important? But you do not need to obsess over every calorie and every gram of protein, carbs, and fat. If that’s what you’re thinking, I’ve got good news for you. And so our objective here is obvious: our surplus can’t be too big or too small… it needs to be just right. The third and final macronutrient we need to set up is carbs. Protein. Nonetheless, as you would have seen in the video, this meal plan is tailored for you "hardgainers" out there struggling to build muscle. Think about it: You sit at work all day. Basically, the goal is no longer to just build muscle. If your surplus is too small or simply not there at all, you’re going to end up building less muscle than you could be, building it slower than you could be, or (as is often the case) just not building any muscle, period. Nutrient Groups: Fast Protein + High GI Fruits. Specifically, in how much weight they gain, how fast they gain it, and how much of it ends up being fat rather than muscle. You see, the meals can be enhanced with flavour and foods swapped around to suit your taste. Macros. (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? It’s encouraging to see more and more people opting for “Lean Bulking” or “Clean Bulking” diet plans, which are the best way to build lean muscle mass through nutrition. You can cook the foods and eat them plain, but this could become quite boring, making it a struggle for you to stick to the daily nutrition goals, so add some flavour to the foods if you wish. Adding sauces, spices or seasoning won’t knock the calorie and macronutrient profiles off by much, so feel free to cook the foods to your desired taste – make them edible. Move on to step 2 below. If you can’t stand the taste of fish then change it for chicken or another lean protein source from the protein foods list. More details about food preparation to follow. After 3 months of consistent training and nutrition, take your lean body weight again and re-calculate your calories. The key step that will make everything as accurate as possible will be coming up in a bit. The fatter you are at the end of your bulking phase, the longer you’re going to have to spend (or really. Let’s start with protein since it pays a major role in maintaining, repairing, and growing muscle. The average man would be lucky to gain 0.5-2lbs of muscle PER MONTH, and the average woman would be lucky to gain 0.25-1lb of muscle PER MONTH. The nutrition details of the meal plans in this guide, and all bodybuilding meal plans are accurate estimates. This is for clarification so you know the nutritional profile of the food when you’re preparing your meals. Rules for a Clean Bulking Diet Plan. If you’re gaining weight too slowly or not at all, you’re either not gaining muscle as fast as you could be, or you’re not gaining any whatsoever. Whole Large free range Egg (68g)Calories: 103Protein: 8.5gCarbs: 0gFat: 7.6g, Free range Egg whites (1 large 33g)Calories: 16Protein: 4gCarbs: 0gFat: 0g, Free Range Chicken Breast (125g cooked weight)Calories: 206Protein: 38.8gCarbs: 0gFat: 4.5g, Lean Turkey Ground (100g cooked weight)Calories: 155Protein: 33.7gCarbs: 0gFat: 2.0g, Turkey Breast (100g cooked weight)Calories: 165Protein: 31.0gCarbs: 0gFats: 4.5g, Pork Loin Steaks (80g cooked weight)Calories: 165Protein: 27.3gCarbs: 0gFat: 6.1g, Lean Ground Beef (100g raw weight)Calories: 215Protein: 18.6gCarbs: 0.1gFat: 15g, Lean Beef Sirloin Steak (100g / 3.5oz cooked weight)Calories: 183Protein: 30.6gCarbs: 0gFat: 5.8g, Canned Tuna (130g drained weight)Calories: 129Protein: 30gCarbs: 0gFat: 1g, Fresh Salmon Fillet 140g (cooked weight)Calories: 275Protein: 27.2gCarbs: 0gFat: 18.3g, White Fish (cod) (100g raw weight)Calories: 82Protein: 18gCarbs: 0gFat: 1g, Whey Protein Isolate Powder (per 30g scoop)Calories: 111Protein: 27.8gCarbs: 0.3gFat: 0.6g, Micellar Casein powder (per 30g scoop)Calories: 115Protein: 21.2gCarbs: 2.6gFat: 1.8g, Low-fat cottage cheese (60g)Calories: 44Protein: 6gCarbs: 3gFat: 1g. But you don’t want to gain sloppy mass (aka fat!). 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. As for where to get your carbs from, common high-quality sources include potatoes, white rice/brown rice, oats, beans, fruits and vegetables. Men and women in gyms were “getting big” and gaining muscle with this diet plan. ‘Lean-Bulk’ Diet Plan Lean Bulking Plan . He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. Although, only eat eggs raw if they’re pasteurised. Eat a load of food every day that surpasses your basic daily calorie requirements. In other words, stuff your face with a surplus of calories and watch the scales climb, without concerning yourself with putting on body fat. 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