Muscle building does not occur in the gym only. Although weight building permits the destruction of muscle fibers, the actual growth is initiated through the right nutrition. This is the reason why it is important to adhere to a muscle-building meal plan (more so when you are a beginner). Whether you are new to the world of strength training or you are a fitness newbie, this 7-day guide will give you the best information on how to fuel your body to ensure you maximize on the gains.
Why Do You Need a Meal Plan For Muscle Building?
To be honest: random eating will not give you any results. Anybody who is serious about packing on quality muscle mass must have a muscle-building meal plan with the proper ratio of protein, carbs, and healthy fats. The nutrients are used together to build muscle tissue, supply energy and hormone production.
What is more important is that newbies tend to commit the mistake of under-eating. They train in the gym so hard and fail to consume adequate food to facilitate the training. And with this 7-day muscle-building meal plan you will not fall in that trap and instead you will feed your body to grow.
Core Elements of a Beginner-FriendlyMeal Plan
Prior to jumping into the 7-day split, it is good to know what constitutes a good muscle-building meal plan: All the macronutrients help to build and maintain muscle.
- Protein: Accommodates muscle repair, and development. As a goal, it is recommended to intake 1.2 to 2.0 grams per kilogram of body weight each day to support development.
- Carbohydrates: Power training activities and assist in glycogen replenishment following exercise workouts.
- Healthy Fats: Vital in the balance of hormones and general physical and mental well-being.
- Meal Timing: Space meals fairly between one another to maintain energy and avoid muscular disintegration.
- Hydration: Hydration is critical to muscle performance and repair- water is essential in performance and cannot be substituted, and have you ever wondered whether drinking water can help you lose belly fat? Hydration may also aid your fat-loss efforts, just as well.
Your 7-Day Meal Plan for Beginners
This is a basic but efficient 7 day muscle building meal plan that puts all the essentials in balance. You can change the quantity of the portions in accordance with your caloric requirements and the intensity of your training.
Day 1 Muscle Building Meal Plan: Fueling Your First Workout
Breakfast:
- 4 egg omelet made with spinach and tomatoes
- 1 slice whole grain toast.
- 1 banana
- 1 cup of black coffee or green tea
Mid-Morning Snack:
- Honey and a handful of almonds on Greek yogurt.
Lunch:
- Grilled chicken breast
- Brown rice (1 cup )
- Steamed broccoli
- Drizzle with olive oil
Afternoon Snack:
- Berries and oats protein shake
Dinner:
- Baked salmon
- Sweet potato
- Green beans
Before Bed:
- A spoon of peanut butter on cottage cheese
Day 2 Muscle Building Meal Plan: Building Consistency
Breakfast:
- Protein powder, cinnamon, and blueberries oatmeal.
Snack:
- Apple and all-natural peanut butter
Lunch:
- Turkey breast sandwich on white grain bread
- Mixed greens with olive oil on the side
Snack:
- 2 boiled eggs
- Small handful walnuts
Dinner:
- Grilled steak
- Quinoa
- Roasted asparagus
Before Bed:
- Casein protein shake/cottage cheese
Day 3 Muscle Building Meal Plan: Increase Your Calories
Breakfast:
- Protein pancakes (oats, egg whites, banana)
- Greek yogurt as a side dish
Snack:
- Trail mix (contains nuts and dried fruits)
- Protein bar
Lunch:
- Vegetables and brown rice chicken stir-fry
Snack:
- Almond butter rice cakes
- Whey protein shake
Dinner:
- Turkey chili
- Roasted Brussels sprouts side view
Before Bed:
- Mixed nuts and low-fat cheese
Day 4 Muscle Building Meal Plan: Focus on Recovery
Breakfast:
- Scrambled eggs (3)
- Avocado toast
- Orange juice
Snack:
- Spinach, banana, protein powder and almond milk smoothie.
Lunch:
- Olive oil-dressed grilled tuna salad
- Whole grain crackers.
Snack:
- non-fat Greek yogurt and pineapple chunks
Dinner:
- Baked herb chicken thighs
- Couscous
- Steamed carrots
Before Bed:
- Cinnamon casein shake
Day 5 Muscle Building Meal Plan: Fuel for Heavy Training
Breakfast:
- Whole grain cereal and milk.
- 2 hard-boiled eggs
- Orange
Snack:
- Protein balls with peanut butter
Lunch:
- Entire wheat pasta with lean beef mince and tomato sauce
- Spinach salad side
Snack:
- Strawberry and oats protein smoothie.
Dinner:
- Baked cod
- Brown rice
- Mixed vegetables
Before Bed:
- Dark chocolate chips with cottage cheese
Day 6 Muscle Building Meal Plan: Clean Nutrition Day
Breakfast:
- Berries chia seed pudding
- Almond milk
Snack:
- Protein bar
- Banana
Lunch:
- Hummus and lettuce grilled chicken wrap.
- Cucumber sticks
Snack:
- Boiled eggs
- Baby carrots
Dinner:
- Turkey sausage lentil stew
- White grain bread
Before Bed:
- A few mixed nuts and Greek yogurt
Day 7 Muscle Building Meal Plan: Reflect and Refuel
Breakfast:
- Protein waffles
- Egg white scrambles.
- Orange slices
Snack:
- Protein shake
- Almonds
Lunch:
- Whole grain bun chicken burger.
- Oven-sweet potato fries.
- Side salad
Snack:
- Berries cottage cheese
Dinner:
- Lean steak
- mashed potatoes with garlic
- Steamed broccoli
Before Bed:
- Protein powder in warm almond milk
Tips to Stay on Track with Your Meal Plan
Now you have the plan, so now it is time to act on it. The following are some tips on how to adhere to your muscle-building meal plan:
1. Prepare Your Bodybuilding Foods in Advance
Meal prepping in advance allows saving time and preventing unhealthy food choices. Prepare huge portions of protein and carbs on weekends so that you never run out of these.
2. Track Your Muscle Building Macros
Download a food tracking app and be in touch with your calories and macronutrients. Change your muscle building meal plan according to progress or stagnation.
3. Listen to Your Body’s Muscle Growth Signals
When you feel drowsy or tired, you might require additional carbs. Persistent hunger could translate that your food portions are small.
4. Stay Consistent with Your Meal Plan
You can skip a meal without ruining your progress but falling off for days will. Focus more on being consistent rather than being perfect.
Common Pitfalls in a Meal Plan And How to Avoid Them?
The greatest muscle-building meal plan would not work when you become a victim of the usual beginner traps. And here is how to avoid them:
- Missing meals: This starves your body of the nutrients that it requires to build muscle. Maintain a normal eating habit.
- Inadequate consumption of protein: Lean protein ought to be incorporated in every meal.
- Carbs phobia: Do not cut them, choose whole grains, fruits, and starchy vegetables.
- Excessive Dependence on junk food: No Such Thing as Dirty Bulking. Whole foods are nutrient-dense, and they pack on better muscle.
Do Supplements Belong in a Muscle Building Meal Plan?
Although food must remain your number one priority, bodybuilding supplements can be used to complement your meal plan provided they are used properly. These are some:
Whey Protein: Easy and Quick absorbing after workouts.
Creatine Monohydrate: increases strength and lean muscle tissue.
Multivitamins: A good idea when your diet is missing some nutrients.
Supplements should be used to complement your plan, and never as a replacement for meals.
Final Thoughts: Start Your Muscle Building Meal Plan Today
Designing an ideal muscle-building meal plan when you are new to it all can be quite overwhelming initially, however, through organization, balance and dedication, it becomes a way of life. This 7-day meal plan provides you with the basis to fuel your body, power your exercises and experience muscle growth with time.
Just keep at it, change where necessary and be consistent.
Do you want to make a step toward your transformation? Now your muscle building begins- with your next meal.
To get even more pro tips, meal plans, and muscle-building resources, go to MusclePact.com and begin bulking the intelligent way! You can also find us on Facebook, Instagram and Pinterest.
Note: All images sourced from pexels.com
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