![]() ![]() Fibre slows down digestion, providing your body with longer lasting energy, repairs damaged cells and can keep you feeling fuller for longer so you don’t feel like snacking when not on a training session ( 3 ). One of the most important nutrients for good digestion and to fuel efficient workouts is fibre. Vegetables also contain antioxidants that prevent muscle damage and aid muscle recovery ( 2 ). Green leafy vegetables such as spinach, kale, watercress and broccoli contain high amounts of iron, vitamin A and folate which help you recover from intense training. VegetablesĪll vegetables are rich in nutrients and fibre that support digestion, metabolism and muscle growth. Eat lean proteins like lean beef, skinless chicken, fish and turkey every day to ensure your recovery from tough workouts. It’s also satiating enough to power you through the day without having to snack on unhealthy foods. This is the main nutrient that supports long term muscle growth. Also go for starchy vegetables such as potatoes, corn, and cassava. They are essential for powering you through high intensity workouts and keeping you going throughout the day.Ĭonsume starchy carbohydrates such as rice, pasta and bread to provide you with an adequate amount of energy to train at a high intensity. Some of the foods that should feature on your 7-day meal plan for lean muscle gain include: CarbohydratesĬarbs are the main source of energy for your body. Our app will help you restructure your habits, remold your life and crank up your fitness results! What To Eat On The Bodybuilding DietĮating the right foods in the recommended amounts supplies your muscles with sufficient nutrients to recover from intense workouts and grow bigger. If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. To gain muscle, it’s recommended that you get ( 5 ): What’s The Ideal Macro Ratio For Gaining Muscle?Īlthough your calorie intake will vary at different phases of the muscle building cycle, your macro ratio is likely to stay constant. For example, if your maintenance calories are 2,500 per day, you should eat 2,125 calories per day (2,000 x 0.15 = 375) during your cutting phase. ![]() During your cutting phase, it’s recommended to decrease your calorie intake by 15% ( 6 ). The cutting phase is much shorter than the bulking phase, lasting anywhere from a few weeks to 6 months. Cutting PhaseĪfter the bulking cycle has been completed, it becomes necessary to burn off the excess fat. For example, if your maintenance calories are 2,500 per day, you should eat 2,875 calories per day (2,000 x 0.15 = 375) during your bulking phase. It lasts anywhere from a few months to years, depending on a number of factors such as experience level, time to reach desired goal, body weight, age, etc ( 7 ).ĭuring your bulking phase, it’s recommended to increase your calorie intake by 15% ( 6 ). This phase allows for muscle gain and fat loss simultaneously. How Many Calories Do You Need To Build Muscle?Ī 7-day meal plan for weight loss and muscle gain consists of two phases, the bulking and cutting phase: Bulking Phase Read More: An Effective 7-Day Workout Plan To Build Muscle In fact, without a balanced diet and sufficient calories, your hard workouts will be wasted on gaining no muscle at all. High-intensity training and hard weight lifting can provide dramatic results in muscle gain however, without the right diet, it will not result in the body you want. A well-balanced diet combined with an efficient exercise regimen is essential to gaining lean muscle mass ( 4 ). The real secret behind building muscle mass is a calorie surplus. Running on a treadmill for an hour each day won’t necessarily make you gain muscle mass. The process of muscle gain and fat loss happens primarily as a result of an energy imbalance i.e. In addition to the basics of bodybuilding, calorie, and macro needs, this article explains what to eat and what to avoid on a bodybuilding diet and provides a one-week sample menu. Using a 7-day meal plan for muscle gain can become frustrating if you don’t understand the science behind building muscles. The reason for this is simple – when you’re attempting to build muscle mass, what you eat is just as important as working out in the gym. ![]() Whether recreational or competitive, bodybuilding is a lifestyle, as it involves both the time you spend in and out of the gym. Take Protein Drinks And Bars To Curb Cravings.Use A Carb Timing Method If You Can’t Stay On Point With Low-Carb.Eat At Least 1 Gram Of Protein Per Pound Of Bodyweight.What’s The Ideal Macro Ratio For Gaining Muscle?.How Many Calories Do You Need To Build Muscle?. ![]()
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