Male Diet Plan to Build and Gain Stronger and Bigger Muscles

Hitting the heavy weights? Not seeing any muscle growth?

Svasth — Diet Plan to gain Muscle Mass

May be the problem doesn't lie with the exercises and repetitions, the problem lies within the diet you consume before and after workout.

To build a successful house you need bricks, cement, sand and gravel etc. When each of these are mixed altogether, you get to see a fine concrete structure formed.

The same implies to our body. The nutrients we intake altogether form a concrete structure, usually called muscle!

So the more nutrient rich food you consume, the more muscle you gain.

Have a look at the most powerful 7 day meal plan which would result in ultimate muscle gain.

Meal 1

  • Oats with apple

Oats are an excellent source of essential vitamins like biotin, folic acid, thiamine, vitamin E, and also elements like iron and zinc.

Oats with Apple to gain muscle mass
  • 6 egg whites and 2 complete eggs (with yolk)

Meal 2

  • 1 Full Wheat Bagel

Good digestive health is somewhere related to a high-fiber diet, and choosing a whole-wheat bagel will make sure your digestive system runs effectively. One whole-wheat bagel has 4 grams of fiber.

Wheat Bagel to gain muscle mass
  • Protein drink
  • Flax Seed Oil (1 Spoon)

Flax seed oil contains omega-3 fatty acids, an essential fatty acid that helps in overall heath improvement, muscle recovery and growth.

Meal 3

  • Chicken Breasts

Chicken breasts are one of the best source of lean protein.

  • Large Garden Salad

Most veggies have just 25 calories per 1/2-cup serving and are packed with vitamins and minerals. So a salad is always a good choice to be added.

Garden Salad to gain muscle mass
  • Sweet Potato

The average-size serving of sweet potato contains 112 calories. Additionally, the carbohydrate content is a little lower in sweet potatoes — 26 grams. Eating lower-calorie sweet potatoes makes it easier to maintain a calorie deficit and burn fat.

Meal 4

  • Whole Grain Bread

Bread made with 100% whole wheat flour has more naturally occurring B vitamins and fiber. Some forms of whole wheat bread, especially sprouted grain varieties, contain greater amounts of muscle-supporting protein

Whole Grain Bread to gain muscle mass
  • Peanut Butter

Each 2 table spoon serving of peanut butter contains more than 8 gm protein, nearly 2 gm dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micro milligrams of folate, 188 calories and 3 grams of sugars. The fat content is 16 grams per serving which makes peanut butter the best cost effective food available in body building.

  • Egg Whites

Meal 5

  • Protein Drink
  • Banana

Women should have 25 grams of fiber per day, while men should ingest 38 grams of fiber daily. Bananas help provide a good dose of those daily recommendations

Meal 6

  • Fish or Tuna

Fish has low fat, low calories and is a great source of Omega-3 fatty acids

Tuna to gain muscle mass
  • Large Garden Salad
  • Plain Fat Free Yogurt

Standard nonfat yogurts, whether plain or flavored, have between 7 and 10 grams of protein per 8-ounce serving, depending on the brand.

Meal 7

  • Cottage Cheese with Blue Berries and Flax Seed Meal

Cottage Cheese is a source of Glutamine, an amino acid, which is particularly valuable in helping the body recover after a heavy workout

Cottage Cheese to gain muscle mass
  • Handful Nuts

Walnuts, Almonds, Cashews and Peanuts etc. are nutrient rich food that contribute to a very healthy diet.

Bonus Tip

Drink 10–12 glasses of water without fail and get 7–8 hours sleep daily.

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The above article is originally posted on Svasth, a publication that provides diet plans for body building men and women with different fitness goals.

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