Yup. 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. People like to over-complicate the crap out of pre and post workout nutrition, but the reality is that it’s quite simple. So remember what I said a minute ago about using your rate of weight gain as a map to help guide your calorie intake/surplus size? Using intermittent fasting when lean bulking. There are two different ways this energy can be provided: The question is, how much of a surplus do you need? Bodybuilding Breakfast Ideas (6 of the Best), Relentlessgains.com - Build Muscle, Get Lean, Get Strong, Protein: 35% of 2686 = 940 calories ÷ 4 =. 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. You can swap the foods around. Your goal with your daily nutrition is to create a slight surplus of calories to facilitate the muscle building process, and to ingest ample doses of protein throughout the day to increase protein synthesis. The purpose of the plans is to show you how to eat, structure, and layout your diet. Starvation Mode: Is It A Myth or Is It Real? If anyone ever told you, “Eat big to get big,” they were right – and very wrong. Use this information to construct your own custom breakfasts, lunches, and dinners, or make modifications to the example meal plans provided in this guide. It’s one of dumbest mistakes I’ve made, and I’ve made it more than once. If so, welcome to the diet plan that I simply call The Muscle Building Diet. (Yes, even if these calories are from “clean” and healthy foods. Are we talking super, crazy, ultra, mega important? 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. Get between 20-30% of your total daily calorie intake from fat. Also note that 1g of protein contains 4 calories. A clean bulk diet is a way of eating that helps you gain lean muscle mass rather than fat to achieve the muscular physique you desire, feel great, and keep chronic disease risks low. Are there any supplements that are going to improve your muscle building results significantly? The main cornerstone of the diet should be protein, followed by healthy fats and carbohydrates. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to … That’s because this stuff – meal frequency, eating style, food choices and diet organization, – are the factors that determine if a person’s diet ends up being Preferable, Enjoyable, Convenient and Sustainable for them (#PECS)… or the complete opposite. Rules for a Clean Bulking Diet Plan. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. The example meal plans found at the bottom of this page range from 2000 – 4500 calories, complete with optimal 35% protein / 45% carbs / 20% fat macronutrient ratios for building muscle. Make slight adjustments if your calorie needs don’t match the plans. Basically, your goal with your calorie intake is to make your ideal rate of weight gain consistently occur. So, how much fat should you eat per day to maximize its benefits? Pick your favorites. 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 150lb person would do 150 x 14 and 150 x 16 and get an estimated daily maintenance level of somewhere between 2100 – 2400 calories. Yeah, it probably does. 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. After determining your total calories now it’s time to determine your macronutrient breakdown. Don’t worry too much about whether your maintenance level estimate is 100% accurate right now. If, however, you are above these body fat ranges, here’s what I recommend instead…, (Also check out How To Lose Fat and What Is The Best Way To Lose Weight Fast? Simply put, the workout you use and how effective it is at stimulating muscle growth is absolutely crucial to your ability to both A) build muscle (duh), and B) avoid gaining excess body fat. How many calories you need to eat to make that rate of weight gain happen. 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. Because I thought it was the best way to do things. Once you know how many calories you should be eating each day, choose a mail plan that closely matches your daily requirements. Meal #5 of the 3,500 calorie meal plan is lean ground beef and sweet potato. It takes an intelligent nutrition strategy and optimized meal plans to gain dense lean muscle mass. Lean Bulking Meal Plan (A day of eating) When it comes to building muscle your diet is the biggest and most important part of the equation. So, how many grams of carbs should you eat per day to get these benefits? 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