The best muscle gain diet plan for bodybuilding is always what you need to have for faster weight gain.
Precisely, having a well-balanced diet improve the body immune system, which protect your body against toxin infections.
Furthermore, the bodybuilder diet plan provides the body with the best nutrients geared to faster weight gain.
For that matter, this article provides you with the best bodybuilder diet plan for gaining a bigger body muscles.
Here Is the Best Muscle Gain Diet Plan for Weight Gain
- Eat more calorie daily
- Get enough sleep of about 7 to 8 hours
- Perform powerlifting, the hardcore
- Increase your protein intake
- Complex carbohydrates(3)
- Foods rich in vitamins and minerals
Therefore, ensure your bodybuilder meal plan have the above food nutrients in it, to gain bigger body muscles faster.
NOTE: This is not your exact nutrition plan, since different people have diverse body size, shape, diverse metabolic rates and many more.Therefore, for your exact bodybuilder diet plan, you need to get advice from your nutritionist or dietitian.
Daily nutrition plan for muscle gain dieters
If you are a bodybuilder and want to gain weight faster and safe, eat often.
For instance, have 4 to 6 feedings per day and focusing on 3 whole food meals and 2-3 whole food “snacks” for optimal energy level, strength, recovery, and growth of new muscles(4).
It will also improve your workout performance.
Calories are very important for faster weight gain.
Therefore, eat enough calories.
The amount of calories will depend on what your nutritionist or dietitian recommends you to take.
However, ensure to take not more than 5,000 calories per day.
Eating plans that contain 4,200 to5500 calories per day increases body mass faster within few weeks.
Have well-planned diet that will optimize your calorie intake per day.
Eating enough calories after workout or before workout helps in muscle growth and recovery of injuries.
It is also important to eat enough calories even if you don’t work out to avoid losing existing muscle gained (5).
In fact, if you don’t eat enough calories, the body will convert the existing muscle gained into energy which will result in muscle loss.
Shopping list on food rich in calories to increase your calorie intake
- 1 packet of plain instant oatmeal — 125 calories
- sweet potato — 115 calories
- 1 cup of cooked brown rice — 200 calories
- 1 can of black beans — 350 calories
- 1 cup of cooked quinoa — 220 calories
- 1 can of lentils — 350 calories
- 1/4 bag of Soylent powder — 500 calories
- Omega-3 fatty acids
Muscle gain diet plan that targets protein and calorie intake
- Breakfast you can have small meals, for example, eat chicken breast, vegetables, and lettuce. This will target 250 calories.
- Lunchtime, you can take a medium meal such as taking a small portion of turkey, fish, heavy oil and sauce. This will target about 500 calories.
- Super you can take a large meal after your workouts, for example, take a steak, sweet potatoes, and beer. This will sum up to 750 calories.
You can increase your calorie and protein intake more than that for faster muscle gain
3. Protein Intake
Animal food provides the most essential amino acids that help in faster muscle gain, strength, and muscle mass and optimal body functions.
To gain bodyweight faster, you need to eat more protein and perform resistance training (Lift weight)(6).
The best tips are by ensuring you consume at least 1.6 to 2.2 grams of protein (per body weight in kilograms) every day or at least 0.7 to 1 gram of protein per pound of body weight per day. See more on protein intake here.
Actually, amino acid that forms the main bodybuilding blocks of protein is all you need more for muscle gain(7).
You can use Animal Pak, Muscle Fuel and other supplements to boost your daily protein intake for faster muscle gain
Intake food rich in omega-3 fatty acids, vitamins and minerals
Minerals and vitamins helps in the formation of blood in bone marrow, strengthen bones, boost immune system, and overall health.
Omega-3 fatty acids have advance health benefits.
It helps in recovery of muscles, improve heart health, arteries functions, mental focus, and prevent several chronic illnesses(12).
In general, fix multivitamins, omega-3 and mineral-rich foods.
Post-Workout carbs for bodybuilders
Eating the best post-workout diet is also another booster for faster weight gain.
Therefore, eat complex carbohydrates within 30 to 45 minutes after finishing your workout (13).
This will help in recovery of muscles and fasten muscle growth.
In addition, eating food rich in calories is added benefit.
What to include in your muscle gain diet for bigger muscles
Whole foods to eat in your diet plan for muscle gain
In fact, you need to eat real foods that are rich in calories and protein for faster muscle gain.
Increase in protein intake and calories intakes are muscle gain result oriented.
Here are some of the essential real foods to eat to build bigger muscles faster within a month
Eat Lentils In your muscle gain diet
bodybuilders who take lentils as their primary food gains bigger muscles faster as compared to those who eat placebo (15).
Therefore, you should purchase 1 can of lentils that contains 350 calories.
This will help you gain bigger muscles faster.
Consume more black beans
Black beans are also rich in calories.
Taking black beans at least once a day can boost your calories intake(16).
Did you know that 1 can of black beans contains 350 calories?
Actually, eating more black beans can help you optimize your calorie intake to enable you to gain muscles faster.
Most bodybuilder use black beans to boost their calorie intake for their big muscles (17).
Eat quinoa in your muscle gain diet
Quinoa is one of the best real foods that should be your primary food in your muscle gain diet. It contains higher amount of calories.
In fact, 1 cup of cooked quinoa contains more than 220 calories(18).
Therefore, imagine you eat more cups of quinoa; can you approximate how much you will gain muscles?
You should include quinoa in your diet to maximize your calorie intake for muscle gain.
Studies show that eating more quinoa, can lead to increase in weight by 0.2kgs within 3 weeks (19).
Eat oatmeal to gain muscles faster
Your primary food should be oatmeal.
Oatmeal contains high amount of calories that helps in faster muscle gain(20).
Therefore, make oatmeal your primary food to eat for bigger muscles in a month.
There is no magic of gaining muscles faster, it only focus on calories intake like eating more oatmeal.
Consume Lean meat
Animal products are rich in protein.
Actually, lean meat contains the 9 essential amino acids that the body cannot produce by itself (23).
However, you should limit taking of saturated meats such as steak to a few meals per week (25).
Eat nuts and seeds
Almonds, walnuts, flaxseed, brazil nuts, peanut and other seeds and nuts are very rich in protein and calories(27).
Eat enough fruit
They contain stronger antioxidants and anti-inflammatory properties that helps in healthy muscle gain (31).
Coconut oil contains MCTs that is very essential to the muscles.
Bananas also boost your energy level and helps in muscle recovery (32).
Therefore, you need to eat enough fruit for faster and healthy muscle gain.
Starchy vegetable are contains high carbs that can boost your energy level.
Some of the best vegetables are spinach, kales, broccoli and many more(34).
Take healthy fats and oils
Coconut, in particular, is great, and olive oil, almond oil, avocado oil is good for muscle gain.
Eating healthy fats especially monounsaturated fats are very best for your muscles growth(35).
You need to optimize your healthy fat intake and avoid trans fats and saturated fats as they can put you at high risk of developing chronic illnesses (36).
One-week muscle gain diet plan for you
Monday muscle gain diet
- Breakfast: Bacon, eggs and oatmeal
- Lunch: Chicken with olive oil and feta cheese
- Dinner: black beans, salmon ,cheese and beer
Tuesday muscle gain diet
- Breakfast: Egg, tomato, basil and goat cheese omelet
- Lunch: Almond , peanut butter, lentils and yoghurt
- Dinner: steak, quinoa, and vegetables
Wednesday muscle gain diet
- Breakfast: chicken breast, vegetables, and lettuce
- Lunch: turkey, heavy oil and sauce
- Dinner: steak, fish, sweet potatoes, and beer
Thursday muscle gain diet
- Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
- Lunch: Nuts, oatmeal and salad
- Dinner: Chicken stuffed with pesto and cream cheese, along with berries.
Friday muscle gain diet
- Breakfast: yogurt with peanut butter, cocoa powder and stevia.
- Lunch: Beef stir-fry cooked in coconut oil with fruit juice
- Dinner: Bun-less burger with bacon, egg and spinach
Saturday muscle gain diet
- Breakfast: lentils, handful nuts
- Lunch: Ham and cheese slices with salad
- Dinner: fatty fish, egg and oatmeal
Sunday muscle gain diet
- Breakfast: Fried eggs with bacon, quinoa, with yoghurt.
- Lunch: Burger with salsa, cheese and guacamole
- Dinner: Steak and black beans, salad and beer
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits(46).
You should also make quinoa, lentils, fish, black beans and oatmeal your primary foods.
Meal timing to maximize muscle gain
Meal timing is very important for muscle gain.
Did you know that you can lose muscle gained if you don’t eat your meals at the right time?
The body will convert the existing gained muscles into energy(37).
Most bodybuilder has well meal timing with their workout activities.
Some people may go without eating breakfast or lunch yet they go for their workout.
Actually, this is not good as it will not lead to muscle gain(40). You need to eat before going to gym to help you improve your performance and muscle gain.
It is advisable to eat 45 minutes to 1 hour before going to gym or after your workout for muscle gain(41).
Take Supplements In muscle gain diet
You may find it challenging to increase your calorie and protein intake for faster muscle gain and for perfect performance.
The supplements can boost your muscle gain and overall performance.
Therefore, you can try these supplements for bigger muscle gain.
- Take 1 scoop (5g) of creatine at the same time you take your protein to boost your muscle gain and performance.
- Take Whey Protein powder at least in the morning smoothie and an evening oatmeal and protein mix.
- Citrulline malate: Take 4 scoops (8g/0.28oz) 60 minutes before working out to maximize your muscle gain and help you to achieve your targets
- You can use other supplements such as animal pak, beta-alanine, Weight gainers, muscle fuel and many more(43). However, choose the right supplements and always consult with specialist before using any SAPs.
Stay hydrated and takes enough liquids
It is very important to drink 2 cups of water at every meal or 8 glasses of water in a day.
This is not a requirement for building a muscle; it is a health suggestion by experts (44).
You can stay hydrated by also drinking more smoothies. However, be mindful of calories you drink.
Fruit juices, creamed coffees, and beer can help you to increase your calories intake(45). You should avoid excessive consumption of alcohol.
Do I need powerlifting for muscle gain?
Yes, for faster muscle gain you need powerlifting to bulge your muscles.
Resistance training or hardcore workout helps increase muscle size(46).
It is possible to gain muscle faster within a week with powerlifting as compared to someone who does aerobic exercise.
Actually, if you want to gain muscles faster, then you need to avoid cardio exercise and focus on strength training.
Strength training is the core of gaining bigger muscles faster(47).
Therefore, major on strength training, high calorie intake, and protein intake and you will finally achieve your dream goals.
Summing It Up
For every successful bodybuilder, there is the best bodybuilder diet plan in his or her workout routine.
Nutrition plan and workout program goes hand in hand.
In short, eat as much food as is required to reach your daily target and remember to eat 300 calories more than your non-workout days.
However, if you have difficulty reaching your calorie target, try making a few high-calorie smoothies per day each packed with oil, oatmeal, fruit, and everything else you can add in it.
Try to get the majority of your calories from these healthy real foods such as black beans, lentils, quinoa, and oatmeal.
Meal timing is very crucial, therefore, eat 45 minutes to 1 hour before going to gym or after workout for faster and safe muscles gain.
In fact, you need to fix the best pre-workout diet plan and post-workout meal plan for faster muscle gain.
Remember to include complex carbohydrates, proteins, calories, and food rich in vitamin and minerals in your workout diet plan.