Save your efforts in coming up with your own muscle building meal plans from scratch, use the free diet plans available further down this page. But be sure to read the whole of this page first though!
Let’s recap a little on muscle building nutrition, why it’s important, how it helps you, and what foods you need to eat to gain weight.
If you’ve read any of my other articles on nutrition, you will know just how essential a good diet is in hitting your muscle gain goals.
You see, the amount and type of foods you eat and the calories you consume contributes to how much muscle you grow, and also the rate at which they grow. In order to make gains you have to add to your usual diet, and that means more food, more meals, and more calories. For instance, if you burn 2000 calories a day at rest, you’ll need to consume at least 300-500 calories more. This number depends entirely on your activity levels, gender, metabolism, and a whole host of other factors.
To get a rough estimate of how many calories we burn daily, people use a BMR Calculator (BMR stands for Basal Metabolic Rate), which basically helps you work out how many calories you burn at rest. Try it now to get your BMR, you’ll need that to know which of the below muscle building meal plans are right for you.
Not only is it important to increase your food intake to build muscle, it’s essential that the food you eat is the right kind of food. (More on the correct food to eat to build muscle here.)
The difficult part of designing a muscle building meal plan from scratch is the preparation. The devil is definitely in the detail. You’ll not only need to think about what type of foods to include in your diet, you’ll also have to note down just how many of each of the macronutrients (protein, carbs, fats) you get from each meal, and how big a serving of each meal should be too. It can get quite daunting to say the least.
But not to worry, you’re safe from all that!
After you’ve estimated just how many calories you burn at rest, go ahead and download your meal plan below. Remember, you have to eat between 300-500 calories per day, maybe more depending on your activity levels etc. This will save you a massive headache trust me!
Big thanks goes to Sean Nalewanyj who supplied me with these meal plans, he’s saved you a lot of trouble. If you haven’t had the chance to look into his program yet, you will find my review of Muscle Gain Truth helpful.
If you have any questions about these meal plans or anything else please do get in touch with me via the site contact form or my direct email address here – wes {at} muscle-gain-tips.com
