It’s true when people say that muscle is grown outside of the gym not in it! That’s because nutrition plays a vital role in providing your muscles with the nutrients they need to repair and grow. Without a solid weight gain diet you’re just destroying your muscles in the gym!
To get the best results from your meals you need to eat well balanced portions and eat your meals at regular intervals throughout the day. Structuring your meals like this supplies your body with a steady flow of well balanced nutrients that it needs to repair and grow.
Protein is the MOST essential part of any muscle building diet. If you’re training hard and you want your muscles to grow, you have to consume more protein. Protein is the building block of muscle tissue, without it you won’t see any gains. If you’re looking to build muscle and get stronger you have to consume 30grams-50grams of protein every 3-4 hours at least 6 times a day, depending on your current weight and quality of protein source.
Good sources of protein include red meat, egg whites, fish, chicken, and protein powder. Protein powder such as whey protein is the quickest at digesting and is therefore ideal first thing in a morning.
Example Diet Plans
Putting together the best muscle building diet you possibly can is vital if you want to increase your lean body mass without gaining too much fat in the process. Below you’ll find some sample muscle building diet plans that you can use as a basis for your own diet plans. (The meal plans below are for those of you who want to gain lean muscle weight, fat loss diets will be added soon!)