12 Week Diet Plan For Muscle Gain

12 Week Diet Plan For Muscle Gain
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Our body is like a temple, so we should treat it like one. We become what we eat, and we all want a healthy body. Those who are in some intense training program they need a proper nutrition plan for muscle mass. We need to plan for a proper nutrition program and act upon it.

Today let’s talk about the nutrition portion of the strength training program. Nutrition is one of the most crucial parts of any training program and folks often screw it up easily. If you don’t have a clear vision for the nutrition program instead go of following the training program by the book it won’t help you at the utmost level. So if you don’t want to settle for a decent result and have the hunger for an awesome result you can achieve it by simply following a proper nutrition plan.

Let’s break down the nutrition rules that help you gain more strength in training and then let me show you the blueprint that will teach you how to get enough protein, carbs, fats, and calories. And lastly, we’ll discuss how to optimizing nutrition around the most critical time of the day (before and after of your workout) and how to manipulate that based on what time of day you actually train.

Eat Plenty of Protein

Protein builds muscle and strength and should intake independently upon one’s appetite. If your appetite is good then one can take in his diet 6 -7 meals of protein otherwise 5 meal is mandatory for a decent growth of your body. We should always keep in mind that we should keep our protein source lean, Lean meats of beef or chicken breast and white-fleshed fish like Cod, Pollock, Haddock etc., egg whites, lite tofu, natural or powdered peanut butter, cottage cheese with low fat and a few protein shakes are great choices. Maintaining a positive and healthy intake of protein should keep our muscle mass also while trying to lose excess body fat. I’d recommend that you should consume 1.5 gm of protein per pounds of body mass for maximizing gains, increase strength and muscle mass.

Eat Frequently

Around every two to three hours, you need to consume a high protein meal for maximizing for your gains strength and muscle mass. Check some high protein meals that don’t require chicken. But do not intake 100% any time always keep some space, Because within the next 2-3 hours you have to intake another meal.

Eat Ample Fat

Fats won’t supply energy in an ideal form but it will provide energy in their various form. Not all fats are equal. There are well fats and ill fats. The right kind of fat will actually be beneficial to health.

Bad fats include the saturated and trans varieties and are responsible for the negative in health effects. Saturated fats are found in animal products and solid at the roomed temperature and are main contributors to heart disease. Cheese, milk, and ice cream — poultry skin, and egg yolks is an example of bad fats.

There are two kinds of good fats monounsaturated and polyunsaturated. Monounsaturated fats are found in almonds, cashews, olive oil,grape-seed oil, high oleic safflower oil, corn oil, canola oil, nuts, avocados and other natural foods like these. Vegetable oils, sunflower, cottonseed and fish oils contain polyunsaturated fat.

Ample fat is critical for your gains and muscle mass and strength. I’d recommend getting 0.5gm per pound of your body mass.

Manipulate Carbs

Carbohydrate will help us to fill up without filling out, due to the feeling of fullness they provide. It supplies the necessary vitamins and minerals, and fiber. They are the body’s main source of fuel. The body uses carbohydrates primarily for energy purposes. Carbohydrates play a vital role in the central nervous system the kidneys, the brain, and the muscles. Cells in our body and all of the tissues can use glucose for energy. You can read about how does glucose provide energy from here. It helps us to train hard as it is the main energy supplier.

8 Nutrition Rules
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8 Nutrition Rules

Again there are Simple carbohydrates and complex carbohydrates. We need to choose carefully between two kinds of carbohydrates. The healthy carbohydrates are the complex carbohydrates, named because they break down over a longer period of time and sustain us for long. Complex carbohydrates are divided into two subgroups starchy and fibrous.

Jacket potatoes, brown rice, grains, spaghetti pasta, wholemeal loaves of bread are in the starchy group. They help with fat loss and benefiting health generally.

Asparagus, broccoli, cauliflower, onions, and spinach are in the group of fibrous carbohydrates. They contain a variety of vitamins and minerals

I’d recommend consuming 1.5 gm to 2.0 gm per pound of body mass and manipulate that if need to gain more mass add carbs and dropping carbs to lose more body mass.

Consider Your Calorie Intake

The only true factor that really matters during muscle or weight gain is to calorie intake. Weight gain diets consist of eating additional of 400 to 800 calories than our body’s usual intake. An adult American Man daily needs 2600 to 2800 to maintain their weight. So a muscle building diet plan should consist of 3000 to 3500 calories in daily intake.

Use Blended Protein Powders

If you really want to maximize your gains in strength and muscle mass then make sure you are consuming a protein powder that not only provides whey but also casein and ideally egg protein.

Eat Fast Digesting Carbs After Workout

It’s the only way to properly recover and drive more of that carnitine and creatine into your muscle cells that are going to help you with strength gains and maximize your gains of muscle mass.

Take Pre and Post-Workout Supplements

If you are on intense training you can take BCAA in between your training And at night you can take creatine, it will prevent your muscle break. And you should take creatine for 2 months and then take a break for another 2 months. If you continue to take it regularly it will make a bad impact on your body. It will put pressure on the Liver, Kidney, and intestine. Then the organ of the body starts to respond less. these nutrients are the most critical to consume around your workout.

Now let’s make a plan for our 12 weeks Diet & Exercise plan for muscle gain. Every week we will talk about every other muscle and the right position of workout for the same muscle that gets work done. Because a lot of people tend to commit a whole lot of mistakes.

Necessary and Proper Exercise

Maybe there are a ton of question going on your head right now. For example

“How to increase the size of a muscle?”

“How many days will it take to increase the volume ?”

“What should be the diet and exercise for gaining muscle?”

and so on.

eople who are starting to think about gaining muscle may have gotten some basic ideas. But we will cover basic to advance on diet and exercise plan.

Let’s find out all about them. Experts say that it will take at least 10-12 weeks for a visible and worthy muscle gain. And one of the most important exercises is weight lifting. Do we need to lift heavy weight for muscle gain? The answer is always yes. But do we need to lift the load with the help of others? No, Please don’t do that. It will split the weight in between you and the helper and you won’t get the expected result. You should start with small weights and then keep increasing consecutively for the desired result. When you are stuck keep someone in the back but try at least 3-4 reps independently all by yourself. While weight gains power will also increase and you can take more loads. You can feel and see the size increase But to gain that you need to follow the condition of taking your diet properly.

Good Food Habits

What do we need to intake during the training days? This is very important for a trainee to build a good food habit. The food habits should build upon the duration and schedule of what time of the day you do your training. If training is in the morning then you I’ll suggest you go with potatoes, curd, and egg white. But if you are training in the evening, Then, you should go with oats instead of potato. If you are a morning guy and train in the morning have your meal before 1-2 hours from the training and then again after 40 minutes of the training we have to take our post workout meal. Because after training our body will release growth hormones so intake of more protein is must during that period is most required.

Diet Menu of Muscle Building Plan


Breakfast
  • Four eggs(two whole and two without yolk)
  • Wholemeal protein bread.
  • Post breakfast snacks like one cup of greek yogurt, 1-ounce almonds, two bananas.
Diet Menu of Muscle Building Plan
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Diet Menu of Muscle Building Plan
Lunch
  • Chicken Breast, ¼ cup of sliced avocados, quinoa, Vegetables(100gm)
  • Post Lunch Snacks.
  • Protein shake.
  • 1 cup (0.24 l) milk
  • 1.5-2 tablespoon Chocolate Peanut Butter
  • Banana (2)
  • Handful of almonds
  • 200 gm oats
  • 2 whole eggs
Dinner
  • Grilled Salmon(3-4 ounces (-0.15 kg)), Cooked brown rice, 1 tablespoon of olive oil, 1 cup steamed broccoli.
  • Post dinner snacks.
  • Protein shake. (Post Lunch Snacks recipe)

Drink Water like fish

You need to always stay well hydrated it’s incredibly important for gain. Men should take 16 cups of water daily and sometimes even more. Always drink 2-3 glass water 2 hours before of your workout and 1 glass right before the training start also drinks in between every 15-20 minutes during training.

When you are planning to gain muscle mass you always have to keep in mind that all of your hard work can go wrong if you don’t get plenty of rest. So don’t forget to get 7-8 hours of sound sleep. And try to avoid negative thoughts and stay positive always. An Ideal goal is to gain about 1 pound each week. So you stick to the meal plan and keep your energy high by taking plenty of rest. Surely you will achieve your goal.

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