Move on to step 2 below.If, however, you are above these body fat ranges, here’s what I recommend instead…Now we’re ready to start putting together The Muscle Building Diet.As with ANY diet for ANY goal, it always starts with Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight.This second scenario – eating some degree above maintenance so that a surplus exists – is the one we’re looking for here. 0000415892 00000 n 0000457551 00000 n
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0000437177 00000 n 0000456574 00000 n sample meal plan - foods amount foods 5 and 1/2 dozen eggs 4.5 lbs chicken or lean turkey 3 lbs tilapia or white fish 2-3 loaves whole wheat or multigrain bread (low fat) 1 lbs dry oats 2.25 lbs raw brown rice 3 lbs sweet potatoes 2-3 cartons fresh or frozen berries 3 small avocados 7 apples 3 lbs broccoli 0000466971 00000 n 0000422154 00000 n – swap the sweet potato for white rice and make chilli con carne with the ground beef.You see, the meals can be enhanced with flavour and foods swapped around to suit your taste.Add seasoning, spices, or sauces to enhance the flavour of your otherwise bland dish.Eggs are another very versatile food that is used a lot in this nutrition plan. 0000410053 00000 n This is achieved through specific changes in diet and exercise over a period of 12–26 weeks .
Back in 2013 the “Bulking Diet” craze reached fever pitch. 0000421098 00000 n The purpose of the plans is to show you how to eat, structure, and layout your diet.They are there to guide you in constructing your own daily meal plans.Not everyone is going to like Salmon, not everyone is going to like Tuna, not everyone is going to like peanut butter. 0000421790 00000 n 0000426476 00000 n 0000015147 00000 n 0000448737 00000 n the absorption of fat soluble vitamins). 0000462810 00000 n
Looking at the meal plans provided will show you how a day of eating look’s, and how to structure a meal plan using around 35% Protein / 45% Carbs / 20% Fats macronutrient ratios.Adding sauces, spices or seasoning won’t knock the calorie and macronutrient profiles off by much, so feel free to cook the foods to your desired taste – make them edible.When constructing your own meals or looking at the examples provided, you may find that some food nutrition profile details differ when comparing to food labels.There are also some differences between the information found on food nutrition database websites and product labels.There’s no reason to worry about these minor differences, because the chances of every 100g of ground beef (or any food) having an identical nutrition profile is almost zero.The nutrition details of the meal plans in this guide, and all bodybuilding meal plans are accurate estimates. Details here: As for where to get this protein from, common high-quality sources include chicken, turkey, eggs, beef, fish, dairy and Like protein, a sufficient fat intake is also crucial for the overall health and function of the human body in a variety of ways (e.g. 0000449789 00000 n 0000461051 00000 n CHGBI/CHMAXI/0031/17 WHEY PROTEIN ISOLATE 88 - 96% whey protein isolate content** The following Maximuscle products are featured in this bulking plan. 0000432229 00000 n 0000408324 00000 n
0000427672 00000 n How slow, you ask?Also note that only those who are beginners, younger, and/or have great genetics are actually going to reach the high end of these ranges. Try the Maximuscle 4 week bulking diet plan.
Everyone has different tastes, and some people have limited access to certain foods.For these reasons, you can modify the meals to your taste.It’s not going to make a difference to your results if you swap foods from the same food group, that has a very similar nutritional profile.
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Every other part of your diet is of secondary and/or minor importance in comparison.Having said that, getting these meals right will still be beneficial to your results.Consume a meal containing a nice amount of protein and carbs from whatever sources you prefer within 1-2 hours before your workout, and again 1-2 hours after your workout.Yup.
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0000465404 00000 n Bulking Diet Meal Plan Bodybuilding, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. 0000453307 00000 n
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Healthy fats may come from organic oils and nuts and help absorb vitamins in the body while also regulating hormone production. 0000007520 00000 n 0000435900 00000 n 0000468172 00000 n 0000473335 00000 n So important that they can make or break your results?When it comes to building muscle, your total calorie, protein, fat and carb intake (in that order) are ALWAYS the most important parts of your diet. 0000467402 00000 n trailer <
0000462298 00000 n 0000443017 00000 n Remember, we’re trying to get away from the old “dirty bulking” and achieve an optimal state with these “lean bulking” diets.The meal plan you construct must closely match your daily calorie requirement using the number you got following the formula at the start of this guide.Do not think that massively increasing your calorie consumption is going to lead to more muscle, it’s not!Stick to the optimum range of calories per day.
0000412227 00000 n 0000011115 00000 n 0000407125 00000 n Everyone else will be in the middle or at the bottom.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?Cool, because this 5th step is ALL about doing that.Again, if you’re not eating enough calories to support muscle growth, it’s not going to happen. Even if that means waddling around like marshmallow man for 10 months out of the year.Today, people want to look lean, shredded, ripped, athletic, and muscular.It’s encouraging to see more and more people opting for “Lean Bulking” or “Clean Bulking” diet plans, which are the best way to build lean muscle mass through nutrition.Those bulking diet plans sure moved the needle, but caused people to get fat as hell in the process.
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