How 8 Things Will Change The Way You Approach Structuring A Diet Plan For Building Muscle
There are several go-to bodybuilding macronutrient rich foods that should be incorporated into any muscle building meal plans. These foods are high in either proteins, good fats or carbs and can be easily used in meal recipes or snacks on the go.
Oatmeal
Estimated price: Quaker Oats, 42Oz oatmeal is priced between $5—$6 US dollars at stores like Walmart or Target.
Peanut Butter
Calorically dense and easy to use, Peanut Butter is a fundamental building block for most bodybuilding diets. When creating a muscle building meal plan on a budget or even for convenience, peanut butter is one of the foods with the most value.
Peanut Butter is extremely high in essential fatty acids and proteins. These fats and proteins are critical for the body to build muscle and staying in a state of anabolism.
Peanut butter can be added to protein shakes (along with oatmeal), used for a sandwich (yes peanut butter and jelly) and even eaten directly from the tub for a quick snack. In addition to being dense in good macronutrients, peanut butter is extremely satiating, allowing the body to feel less hungry over the course of the day.
Estimated price: Peanut butter brands such as If and Peter Pan, 40Oz tubs are priced between $5—$6 US dollars at stores like Walmart or Target.
Canned Tuna is another staple of the diet for the muscle building community. Not only is the canned meat practical, it is also affordable. Most canned tunas are extremely high in protein.
One can, may have 30g—50g of protein (depending on the brand and size of can). In addition, although the taste of tuna on its own is not the most appealing, the meat is easy manipulated to make tuna salad sandwiches, tuna steak and quick tuna burgers.
Estimated price: Canned tuna, 12Oz cans, are priced between $2—$4 US dollars at stores like Walmart or Target.
Eggs (Both Whole and Egg Whites)
It is because of this that many, if not most, fitness and bodybuilding dietitians believe some entire eggs, along with egg whites, are recommended. In addition, one of the benefits of eggs is the ability to precook large batches and to take them with you as a quick go-to snack. Eggs are extremely cost-effective and can be cooked Fried, Scrambled, Boiled and even used to create no-flower protein pancakes.
Estimated price: when building a meal plan on a budget, eggs can and should be purchased in bulk. Packs of entire eggs in Costco range $6—7 dollars for 7.5 dozen eggs.
He told me that we require protein. I remember how my cousin and I attempted to sneak some of his protein. We made a shake (and of course, we mixed it wrong) and got sick to our stomach! It was great!
Today, I am surprised at how many people just don't get it. Listen, if you are going to gain muscle, you need to have a meal plan that is founded on the principle of protein. If you follow these simple steps, you too can answer many of your questions on how to craft a diet that is right for your specific body type, desires, and budget.
1. Start with Protein.
Protein builds muscle. You best believe that. And don't just say you believe it...... Eat like you believe it! If muscle is your goal, start with at least 1 gram per lb. you weigh daily. Depending on how your metabolism is, you may have to raise it to a gram and a half or even two grams for every pound you weigh.
Plan your meals for the day around what and how much protein you will eat at each meal. I always eat my proteins first when I eat. I always choose solid sources of protein. Eggs, beef steak, Chicken, Tuna, Turkey. Eat solid slabs of meat, not chicken “products,” or turkey “products” that may only give you 20-25 grams of protein a meal..... eat slabs and chunks of solid meat. With eggs, eat many.
Eat much cottage cheese, and drink milk. The point that I'm attempting to drive home here is that you need to make protein the key element and skeleton of your diet plan. I attempt to have at least 50 grams of protein with each of my meals.
So, starting out, your diet may look something like this:
Meal 1. 4 eggs, cottage cheese, turkey sausage
Meal 2. Protein shake.
Meal 3. 8 oz (0.3 kg). of Chicken
Meal 4. Protein shake.
Meal 5. 8 oz (0.3 kg). Steak
Meal 6. Cottage cheese, milk.
2. Add Carbohydrates.
Whether you are a hard gainer, you still need protein. Not so much when it comes to carbohydrates. If you are on the skinny side, you should add two or three times more carbohydrates than protein in each meal. Carbohydrates will add the calories you require daily to support overall, consistent growth.
Carbohydrates also cause insulin levels to go up, which in turn causes all of your cells to feed. These include muscle cells and fat cells. This is why many people who are dieting need to limit their carb intake; but for the hard gainer, you may benefit from this process.
You can use this to your benefit because the body will store up some protein into muscle without the needed carbohydrates. Understand that you will always put on a bit of fat when eating to put on muscle. Let the mirror be your guide. If you are putting on a little too much fat, cut back a little on carbohydrates and fats and increase your protein to fill in the blank.
Then your diet may look a little more like this:
Meal 1. 4 eggs, cottage cheese, turkey sausage, Oatmeal
Meal 2. Protein shake.
Meal 3. 8 oz (0.3 kg). of Chicken, Rice
Meal 4. Protein shake.
Meal 5. 8 oz (0.3 kg). Steak, Potato,
Meal 6. Cottage cheese, milk.
3. Then add Fruits and Vegetables.
Let me say this first before I go any further......... Fruits and vegetables are number 3 on the list because this is an article on how to grow muscle, not because I believe that they are less important nutrients.
Fruits and vegetables are full of cancer fighting anti-oxidants that we should be eating more of. They are low in calories, which is very helpful to those who want to keep total calories low, but still be able to eat a nice amount of food when you sit down to eat.
Again, it's just that they are not muscle food. If you are going to grow muscle, you need to have a large amount of protein and carbohydrates......... but for health and longevity, you need to eat your fruits and vegetables. Let them be your dessert.
Another example with fruits and veggies added:
Meal 1. 4 eggs, cottage cheese, turkey sausage, Oatmeal, Banana
Meal 2. Protein shake.
Meal 3. 8 oz (0.3 kg). of Chicken, Rice, Steamed vegetables, Apple
Meal 4. Protein shake.
Meal 5. 8 oz (0.3 kg). Steak topped with Fruit Salsa, Potato, Salad.
Meal 6. Cottage cheese, Peaches, milk.
4. Figure out your schedule.
I believe this to be an significant step. Don't miss this. You and I have a life to live. We want to go have ice cream, we would like to eat butter-soaked popcorn at a movie, we would like to go to the mall and have a Cinnamon, we would like to go out to see a live band and enjoy a frosty adult beverage.
I don't want you to feel overwhelmed with this diet thing to where you are missing out on fun things to eat. That can lead to you scrapping your whole diet, fitness, and health thing all together! No. Pace yourself. I always tell people to take 1 day a week and just eat whatever you want. Have a “free day.” Or, you can give yourself a “free meal” instead of a “free day.”
These are just basic tips with a very basic diet plan. If you follow this structure, you will be able to build your own diet plan for building muscle. You may have to add a little more protein while you cut back on some carbohydrates, or you may need to add something. Whatever your specific needs are, you still can achieve them by following these steps. Have fun, and eat.
Let's look at a few of the main concepts to keep in mind while you build your muscle building meal plans.
5. Use Well Balanced Meals.
The very first thing that you must do is make sure that you're using well-balanced meals. This is going to ensure that you're giving your muscles all the vital nutrients they need to generate more lean muscle mass and that you aren't falling short in any particular vitamin or mineral.
Aim to have a whole source of protein with each meal, as well as some complex carbohydrates and healthy fats.
If you do this, you'll naturally take in enough calories to see muscle mass development.
Add Plenty Of Healthy Fats
Second, next up with your muscle building meal plans is expanding on the healthy fat selection. If you're someone who is struggling to gain muscle mass, really up that healthy fat intake. Since fats contain over twice as many calories per gram as proteins and carbs do, coming in at nine calories per gram, it's easy to boost your intake by eating a few more of these.
Great sources of fats to focus on include nuts, olive oil, avocado, or flaxseeds. Start looking for quick and simple ways to add these into your meals whenever you can.
6. Go Fat-Free Pre- and Post-Workout
When it comes to your pre- and post-workout meals, though, it's at this point in the day when you want to cut out fat entirely. Fat is only going to weigh you down and slow the digestion process along.
This is precisely what you don't want, so when creating your muscle building meal plans aim to keep these entirely carbohydrate and protein based.
7. Don't Fear Night-time Eating.
Finally, the last thing to keep in mind as you develop your muscle building meal plans is to not fear eating late at night. Some people have a tendency to think that eating at this time will just mean fat gain, and that's not the case at all.
conclusion
beginning a bodybuilding or fitness routine is challenging enough. the sacrifice of food cravings and cheap quick meals makes staying to a meal plan difficult. in addition, the budgetary constraints in having to purchase and eat high-quality foods makes staying on course that much more difficult.
However, the previously mentioned foods allow muscle building on a budget much easier and far more cost-effective. each food listed can be prepared in multiple ways and delivers the essential macronutrients needed for any fitness and bodybuilding meal plans.
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