Muscle Building Diet Plan for Men – Are you seeking it?
Men dream of the body like that of actors and models. Who do they do it for? Well, while it may be a dream for some people to look themselves in such a body, others find muscle building a passionate addiction. But, nutrition and the right meal plan is the key to building muscles. When you decide to chase a dream like this, you may have a few goals in mind, i.e., building muscles, getting ripped, or simply maintaining the weight. So, the question pops up, what should be a right muscle building diet? Here, we shall discuss the diet for gaining muscle as well as the foods that build muscle.
Macronutrients and Calories will play a vital role in your nutrition plan
No matter what your goal is, nutrition and a proper diet plan will guide you during the process. Nutrition is what fuels up and builds your muscles with foods that are in turn, measured in calories.
The caloric consumption is important to track because it will determine the kind of figure you shall obtain. For building muscle, your body needs more energy so as to make you huge. Therefore, you will have to eat calories more instead of burning them. This trend is called calorie surplus. However, you should focus on progressive calorie increase because if you do it rapidly, you will also start storing fat.
For maintaining weight, you need to burn more calories and this trend is called calorie maintenance. By understanding what your maintenance calorie ingestion is, you can think of it as a start point and then determine the plan to get ripped or build muscle.
For getting ripped, you will have to undergo a trend called calorie deficit, which means you will have to burn more of it. Again, you need to undergo this phase progressively because if you do it rapidly, you will kill the health.
Fitness goals and ratio of macronutrients
Before we explain about the foods that build muscle, it is important for you to understand this ratio. This is the general ratio and because every body is different, you need to change the ratio slightly accordingly. The ratios for macronutrients are:
- Building Muscle: 40% carbohydrate-40% protein- 20% fat
- Maintaining Weight: 35% carbohydrate- 35% protein- 30% fat
- Getting ripped: 30% carbohydrate- 40% protein- 30% fat
Nutrition plan for men and cheat meals
When you think about how and what to eat to build muscle, you first need to understand that you need not be too rigid. The cheat meals can help you take reprise and once in a week, you are allowed a cheat meal, where you do not have to keep a track of your calories.
Here is the best foods muscle building diet in different categories:
- Protein: egg whites, white meat, Greek yogurt, whole eggs, protein powders
- Starches: oats, potatoes, cereals, wraps, whole-wheat pasta, yams, brown rice
- Oils: think of teaspoons, instead of table spoons
- Fruits and Vegetables: Beans, green/fibrous, berries
Muscle gain plan
- For Beginners: Target- 2500 calories, 218 g carbs, 218 g protein and 83 g fat
- For the skinny men: Target- 3000 calories, 300 g carbs, 225 g protein and 100 g fat
- For getting lean: Target- 2000 calories, 150 g carbs, 150 g protein and 88 g fat
Summarizing up
So, here is what we learned. Hitting the macronutrients is vital because ultimately, calorie is a calorie. Nutrition is vital for achieving the body you desire. As your fitness goals change, make sure you change your calorie intake. Listening to your body is vital. The nutrition plan and ratio that is mentioned here is NOT IDEAL across all men. Change according to what your body can afford. Finally, have a schedule and prepare your meal plan accordingly.