Diet for Muscle Gain

July 10, 2020

Diet for muscle gain

How to Plan a Diet For Muscle Gain


When you desire a certain physique, your body asks for appropriate resources. Muscle gaining or muscle building has as much to do with your diet as it has with exercising or gyming. Your body will not develop any muscle if it’s not getting the required diet. But how do you know what’s best for your physique? 

We think that analyzing a bodybuilding regime can help you best understand the diet for muscle gain. Most bodybuilders work on their bodies to beat their competition in physical appearance rather than physical strength. As they divide the process into two phases including bulking and cutting, we will help you plan a diet based on their picks over muscle gain diet.


Calorie Intake


Your calorie intake depends on your weight. Initially, you need to determine your current calorie intake. Simply keep track of the food you eat every day and measure your weight three times a week. If you have almost similar readings, you need to change your daily calorie intake. 

If you are too skinny and stepping into the bulking phase, you need a caloric surplus. To determine how many calories you need, just start by increasing it by 15% for a month. 

Similarly, if you are already on a caloric surplus, i.e you are taking more calories than you burn then cut down on your caloric intake by 15% for a month. 

Follow the same procedure after a month to again set a calorie consumption goal as required in the diet plan for muscle gain

Let’s further break down how to make your diet rich for healthy calories essential for muscle gain. 


Foods to Focus On


Whether bulking or cutting, when you follow a diet to lose fat and gain muscle most foods remain the same, just the amounts differ. Eating the right foods that are high in protein, less oily, and have natural minerals is imperative for muscle growth.

Here are the foods you should focus on:


Meats, fish, and poultry: The protein-rich meats such as chicken breast, sirloin steak, ground beef, venison, pork tenderloin, salmon, and eggs should be your number one preference for muscles.

Dairy: Include yogurt, low-fat milk, cottage cheese, and cheese in your diet.

Grains: Fiber-rich grains such as oatmeal, cereal, bread, crackers, rice, quinoa, and popcorn are essential with all the meat.

Fruits: Fruits usually contain all the minerals essential for our body. That’s why you should eat anything including oranges, bananas, apples, grapes, peaches, pears, watermelon, and berries.

Vegetables: Veggies are always sidelined by many bodybuilders, but they are equally important as everything else on the diet plan for muscle gain. These include spinach, broccoli, tomatoes, leafy salad green, asparagus, green beans, peppers, cucumber, zucchini, and mushrooms.

Apart from these, food items such as olive oil or avocado oil, almonds, sunflower seeds, walnut, chickpeas, kidney beans, pinto beans, black beans, and lentils are also helpful in muscle growth.


Food to Limit or Avoid


There are a variety of foods that you should limit or totally avoid in order to quickly achieve the best muscular physique possible. 

Alcohol: Excessive alcohol can slow down your muscle building process and even negatively affect your physique. 

Added Sugars: Cookies, candies, ice creams, and all sorts of eatables with added sugar should be avoided.

Deep-Fried Foods: People love everything fried and they can be quite harmful to your body. French fries may promote inflammation when you are aiming for muscle growth. Not only french fries, fried fish, fried chicken strips, fried onions, and everything else 




With this, we conclude this piece over how to plan your diet for muscle gain. Apart from the above-mentioned things, water plays a key role in keeping you healthy. You need to drink 5 to 6 liters of water while on a diet for muscle gain.

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