Weight Training Diet Plan

It may seem complicated to develop a muscle building diet plan when you listen to all of the experts talk, but the truth is that there are only a few core elements you need to understand.  It is important to simplify things when you are trying to transform yourself from skinny guy to muscle man.  You don’t want to waste time learning complex diet combinations when you could spend that time working out.  That being said, here are the basics…

LOTS of Protein
How’s that for simplicity?  Protein is the primary muscle builder in any diet, and when you want to increase your mass then you need to pump up your consumption.  This means you should be getting 1.5 to 2 grams of protein for every pound of body weight.  You will need to incorporate a protein supplement into your diet to achieve this.  This is the only way to consume high amounts of protein without excessive fat.

Six Meals a Day
There are two reasons why you should spread your nutritional intake between six different meals.  The most obvious reason is that you are going to need more meals to cram in all of the nutrients.  The second reason behind this is to keep your muscles fueled throughout the day.  You need to maintain maximum energy to exercise, and on your off days you have to provide a constant flow of protein and calories to stimulate the growth process.

3000 to 4000 Calories
Unless you are providing more than calories than your body is burning you will never see improvement.  It is not enough to just eat when you are hungry.  A 3000 to 4000 calorie diet will not only keep you going, but it will give your muscles enough fuel to grow while adding weight to your frame.  You do need to monitor your fat gain when beginning this type of diet.  Some guys with slower metabolism will quickly build fat if they are not working out enough.  By tracking your weight and fat composition you will be able to determine what caloric intake matches your goals.

Complex Carbohydrates
Carbs are the equivalent of gasoline for your body.  They are what gives you the energy to workout and make it through the day.  The best sources for them are whole grain wheat products, fruits, vegetables and nuts.  Keep in mind that not all carbs are the same.  Simple carbs are your enemy.  They are the ones that contain mostly sugar and are found in things like processed foods, soft drinks, and sweets.  Stay away from these products at all costs.

Here is an example of a daily muscle building diet:

Meal One (Breakfast):
3 Egg Whites
1 Protein Bar (High-Carb)
Celery

Meal Two (AM Snack):
1/2 Cup Strawberries
1/2 Cup Low Fat Yogurt
Serving of Protein Powder Mix
1 Cup 1% Milk

Meal Three (Lunch):
10 oz. Chicken Breast
1/2 Cup Rice
4 Cups of Salad
2 Tablespoons of Dressing

Meal Four (PM Snack):
Serving of Protein Powder Mix
1 Tablespoon Flax Oil
1 Apple

Meal Five (Dinner):
10 oz. Round Cut Steak
2 Baked Potatoes
2 Cups Vegetables

Meal Six (PM Snack):
Serving of Protein Powder Mix
1 Orange