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Muscle Building Diet Plan

Hey guys,

Thanks for checking out this post about creating a muscle building diet plan.  I’ve included a video of Vince Delmonte from No Nonsense Muscle Building showing you the important aspects of a successful diet plan.  I thought it would be useful to see how someone who was able to gain over 40 lbs of muscle in 6 months does his diet.

A good muscle building diet plan is a vital component of success to accomplish your muscle building goals. The training for muscle building may be perfect, but without the correct fuel to feed the muscles, there will be little progress.

The 3 main components of the muscle building diet plan include:

1.    Protein
Protein is the most abundant substance present in the body. It is responsible for building, repairing and maintaining muscle tissue. Protein is also the body’s second energy resource after carbohydrates. In the muscle building process, the body requires an increased amount of protein to repair the muscle break down after a workout.

2.    Carbohydrates
It is the body’s primary source of energy. They are of two types; simple carbohydrates and complex carbohydrates. Simple carbohydrates are found in food stuffs like fruits and sugar, and give a quick burst of energy by raising the blood glucose levels in the body. Complex carbohydrates are present in whole grains like rice, brown bread and potatoes. They are very important because it provides the long lasting fuel to train hard while exercising. Insufficient complex carbohydrates in the muscle building diet will make the body to turn to its next source of energy, protein

3.    Fats
Fats are also a vital part of your muscle building diet, but must be consumed in the right quantity. Fats are divided in to 2 categories: the “good fats” which are found in foods like fish, olive oil and nuts, and the “bad fats” which are the trans fats and saturated fats. These bad fats are mainly found in foods like eggs, meat and vegetable oil. Good fats are extremely high in calories, which helps to meet the daily calories requirements very easily. Include these good fats in every meal except for the pre and post training periods. You want aim to cut down bad fats in the diet and focus on eating the right quantity of good fats.
A good muscle building diet should be comprised of the required amounts of protein, carbohydrates and good fats on a daily basis for optimum muscle growth.
The amounts of protein, fat and carbohydrates required per pound of body weight on a daily basis is given below.
•    Protein: 1 – 1.6 Grams
•    Carbohydrates: 2.5 Grams
•    Fats: 0.25  Grams

When to eat this muscle building diet plan:

This factor is as important as what to eat. It is very important to get out of the “3 meals per day” plan. Preferably, an individual should eat 5-8 meals per day at an interval of 2 to 3 hours. This is not always possible for many people because of their busy work schedule, school, etc, but one should try to consume as many small meals as possible.
Also, every small meal should contain the right quantity of protein, carbohydrates and fat and it is important to eat one meal about one hour prior to your workout (to provide energy for the workout) and one meal after the workout (nutrients required for muscle repair).
For individuals having a thin build and faster metabolism rate:
For individuals having a naturally thin build and fast metabolism rate, it is advisable to add more carbohydrates in the diet for those extra calories. This body type should literally eat as much carbohydrates as possible to build muscles.

For a detailed muscle building diet plan, check out this No Nonsense Muscle Building review to find out more.

The muscle building diet should be planned in a very simple way. The muscle building diet should be loaded with protein and carbohydrate rich foods before and after the training period and then emphasize proteins and healthy fats toward the end of the day. Also for a good muscle building diet plan, one should go easy on vegetable consumption. This is because vegetables are high in volume while being very low in calories, will not allow the individual to reach their total calorie intake for the necessary growth requirements. Eating calorie dense food will reduce the chances to end up very bloated unable to meet that calorie target.  Calorie dense foods include eggs, salmon, nuts, raw oats dried fruits etc. Including these calorie dense foods into the muscle building diet will help to achieve your target at a very fast rate.
This muscle building diet plan helps to structure the diet in such a way to build muscles and add quality lean mass to the body.