Male Diet Plan to Build and Gain Stronger and Bigger Muscles
Hitting the heavy weights? Not seeing any muscle growth?
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.
- 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.
- 6 egg whites and 2 complete eggs (with yolk)
- 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.
- 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.
- 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.
- 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.
- 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
- 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
- Protein Drink
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
- Fish or Tuna
Fish has low fat, low calories and is a great source of Omega-3 fatty acids
- 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.
- 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
- Handful Nuts
Walnuts, Almonds, Cashews and Peanuts etc. are nutrient rich food that contribute to a very healthy diet.
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.