can jeal in spring water made with Herbal energy booster tablets Tbsp. Lunch Tuna Planz salad see recipe below. Drink at least a gallon of water per day. Limit or avoid alcohol, foods with added sugars, and deep-fried foods. See if you can do 7 reps again.

Muscle-building meal plans -

To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase.

During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible.

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12—26 weeks. The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app.

For example, if you eat 3, calories daily to maintain weight, you should eat around 3, calories daily 3, x 0. In this example, you would consume 2, calories per day instead of 3, Plan to revisit your calorie goals every month to account for changes in your weight.

Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. This is the ratio between your protein, carbohydrate, and fat intake.

Protein and carbs contain 4 calories per gram g , and fat contains 9. A typical diet includes:. Using the calorie example outlined in the previous section, your macronutrient ratio might look like the following:. Do what you can to prioritize the following foods:.

Before going to the gym, you may want to avoid foods that can slow digestion or cause stomach upset during your workout. This includes:.

Many bodybuilders take dietary supplements to help support their overall fitness. Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, leading to an inadequate intake of essential minerals and vitamins.

Bodybuilders frequently exercise to maintain and build muscles, performing resistance and aerobic training.

Resistance training increases muscle strength and size. Muscle strength is linked with a lower risk of dying from cancer, heart disease, and kidney disease, as well as several other critical illnesses. Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the leading cause of death in America.

Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases. For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before embarking on this journey.

A low level of body fat, combined with low calorie intake, has been shown to decrease sleep quality , negatively affect mood, and weaken the immune system in the weeks leading up to a competition.

These effects may also last for several weeks afterward. Many, but not all, adverts for muscle-building supplements involve bodybuilders who use performance-enhancing drugs, such as anabolic steroids. This misleads many people into believing they can achieve the same muscular look by taking the advertised supplement.

In turn, many bodybuilders, especially those beginning their journey, develop unrealistic expectations of what they can accomplish naturally. This may lead to body dissatisfaction and, eventually, the urge to try anabolic steroids. However, anabolic steroids are very unhealthy and linked to several risks and side effects.

In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression. Bodybuilding focuses on muscularity and leanness rather than athletic performance.

Achieving the desired look requires regular exercise and special attention to your diet. Dieting typically involves bulking and cutting phases, during which your calorie intake will fluctuate while your macronutrient ratio remains stable.

Your diet should include nutrient-dense foods and plenty of protein. You should also limit alcohol, added sugars, and deep-fried foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. The top bodybuilding meal prep delivery services support your goals in the gym and save you time in the kitchen. Here are the best of the bunch. There are several dietary supplements that can help increase muscle mass and strength.

Quick tip Cook an extra portion of chicken at dinner for lunch the next day Snack 30g whey protein powder mixed with g low-fat Greek yogurt and 1 handful of frozen grapes.

Breakfast 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach and sliced red pepper. Lunch Chicken approx g , avocado and tomato sandwich on wholemeal bread. Dinner Mighty turkey burgers see recipe below.

Breakfast 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts. Lunch Tuna Niçoise salad see recipe below. Snack 25g cashew nuts.

Dinner Power prawn curry see recipe below. Snack 50g dark chocolate. Breakfast 4 scrambled eggs with ½ an avocado mashed on 1 slice of wholemeal toast and a handful of cherry tomatoes.

Snack Immunity-boosting smoothie. Blend 1 apple, g frozen berries, 1 large handful of spinach, 1 carrot, 10g clear honey, ½tsp of ginger and ml water. Lunch Tuna melt. Toast 2 slices of wholemeal bread and grill 40g of cheese on one of the slices.

Mix together 1 can of tuna, chopped spring onion and 2tbsp low-fat mayo, spread over the other slice, then put them together.

Snack 30g whey protein powder mixed with g low-fat Greek yogurt and 1 handful of frozen grapes. Dinner One-pot pork stew.

Fry some onions for a few minutes then add g of diced pork chops. Brown the meat, then add ½tsp of paprika and some mushrooms.

Cook for a few more mins then add a big squeeze of tomato purée and ml veg stock. Simmer for 20 minutes, mix in 50g Greek yogurt and serve with g potatoes and broccoli. Snack 1 small bag of salted popcorn. Breakfast Chia seed power pot see recipe below. Lunch Roast beef approximately g , g roast potatoes, carrots, green beans, broccoli and gravy.

Snack 20g cheddar cheese and a handful of grapes. Dinner Roast beef sandwich made with g leftover beef from lunch, sliced red onion, rocket leaves, mustard and low-fat mayonnaise on slices of wholemeal bread.

Snack 30g whey protein powder mixed with g low-fat Greek yogurt and g frozen berries. Get the Coach Newsletter Sign up for workout ideas, training advice, reviews of the latest gear and more.

Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors. Joe Warner. Social Links Navigation. With contributions from Jonathan Shannon Editor. Four Exercises From A Certified Running Coach To Help You Run Faster.

Spending Just 10 Minutes Doing These Four Pilates Moves Can Help You Avoid Back Pain. TOPICS build muscle. meal plan. Most Popular. MOST READ. All You Need Is A Bench For This Minute Kayla Itsines Workout. Protein shake with 30g whey protein powder and ml semi-skimmed milk.

Tuna mayonnaise sandwich. Paprika grilled chicken and vegetables. Mushroom, cheese and onion omelette made with 4 eggs and sautéed mushrooms, onion and 30g cheddar cheese. BLT sandwich. Grilled salmon and vegetables.

Quick tip Cook an extra portion of salmon at dinner for lunch the next day. Ham and cheese omelette made with 4 eggs, 50g ham and 20g cheddar cheese, served with a large handful of spinach, a handful of tomatoes and 1 slice of lightly buttered wholemeal toast.

Salmon and avocado salad. Honey and mustard chicken. Quick tip Cook an extra portion of chicken at dinner for lunch the next day. Chicken approx g , avocado and tomato sandwich on wholemeal bread. Mighty turkey burgers see recipe below.

Tuna Niçoise salad see recipe below. Power prawn curry see recipe below. Immunity-boosting smoothie. Tuna melt. One-pot pork stew. Chia seed power pot see recipe below. Roast beef approximately g , g roast potatoes, carrots, green beans, broccoli and gravy.

Muscle Muscle-buildinf Plan. Our Plane Gain meal plan Free radicals and heart disease Supports healthy bowel movements protein packed, high calorie weekly meal plan designed Musce-building build muscle and gain lean mass. Get started. How it works Get Started. How it works. Let us get to know you Tell us your goals and preferences and we'll recommend the best plan for you. Review our recommendations Customise your meal plan with the items best suited to your taste.

Muscle-building meal plans -

When the food is nearly complete, prep your food containers and spread them out on the counter or table. Season a 1in-thick steak with salt and pepper and grill on medium-high to your desired doneness — about three minutes per side for medium rare.

Let it rest for five minutes, then transfer. Heat some oil in an ovenproof pan on medium-high. Season and cook until brown, two to three minutes per side.

Transfer to the oven and roast at °C; five minutes for medium rare. Place some extra-firm tofu on a cutting board between paper towels.

Top with a baking sheet and heavy cans to weigh it down. Let it sit for 15 minutes, then slice. Heat oil in a pan on medium-high. Fry until golden brown, two minutes per side.

Transfer to a paper towel and season. Break firm tofu into large pieces on a baking sheet. Toss with oil, season and roast at °C, flipping once. Cook until golden brown, about minutes. Rub with oil, then season and grill on medium-high, four to six minutes per side.

Use a griddle pan to add some smoky char. Heat some oil in an ovenproof pan on a medium heat. Season the chicken and cook until golden brown, about three minutes per side.

Transfer to an oven and roast at °C until cooked through — about 10 minutes. Heat some oil in a frying pan on medium-high. Place the salmon on a baking sheet. Season the salmon to taste and grill it on a medium-high heat for around four minutes per side.

This is where most meal prep for muscle gain falls short. Cucumber slices and carrot batons might make you feel virtuous, but an unsatisfying lunch will only set you up for mid-afternoon snacking.

Many vegetables are made more nutritious by cooking — and doing so will extend their shelf life, too. Rapeseed, sesame and olive oils are all good options for sautéing, though extra-virgin olive oil has a lower smoke point save that for your dressings.

Heat a large pan on medium-high. Add a dash of oil, then the veg, and season. Toss well and then cook until tender. On a baking tray, toss your veg with oil and season with salt and pepper. Throw in a few garlic cloves, too. Roast at °C until golden brown.

Applying heat to veg makes it easier for your body to absorb nutrients such as beta-carotene and certain minerals. Boiling vegetables causes nutrients to bleed into the water.

Blanching preserves them — as well as keeping the veg crisp. Bring a pot of water to the boil with a pinch of salt. Throw your veg in and cook until just tender, then immediately transfer to ice water.

Drain and pat dry. Plastic containers are light and durable, while glass varieties are less likely to stain and keep food fresher for longer. Mason jars are ideal for keeping salads fresh , and Bento boxes make packing snacks and lunches super simple. However, there are easy ways to make your pounds stretch even further — they just require a little bit more thought.

Keep recipes simple with easy-to-source, affordable ingredients, Long suggests. Think: potatoes, rice, pasta , lean protein and vegetables. Where possible, buy in bulk, and stick to supermarket own brands for oats, nut milks, and so on.

Oh, and buy foods you need to prep yourself, adds Travers. Now, finding the right recipe is easier said than done. Forget self-indulgent multi-paragraph manifestos — these easy-to-follow recipes from Curry are waffle-free.

You can substitute the shrimp for chicken, tofu, or beef, says Curry, and the brown rice for cauliflower rice. Calories: Protein: 40g Fat: 3g Carbs: 56g. This recipe will make at least two patties.

Macros below represent patties without the burger. Calories: Protein: 44g Fat: 8g Carbs: 3g. Ingredients for the patties:. Ingredients for the burger:. Calories: Protein: 33g Fat: 16g Carbs: 16g.

Ingredients for the sauce:. Ingredients for the layers:. Ingredients for the topping:. Calories: g. Protein: 46G. Ingredients for cauliflower rice:. Ingredients for chicken sauce:. Ingredients for garnish:. Red pepper, red onion, fresh herbs like cilantro or parsley.

Calories: Cook for a further 5 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of chicken at dinner for lunch the next day Snack 30g whey protein powder mixed with g low-fat Greek yogurt and 1 handful of frozen grapes.

Breakfast 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach and sliced red pepper.

Lunch Chicken approx g , avocado and tomato sandwich on wholemeal bread. Dinner Mighty turkey burgers see recipe below. Breakfast 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts. Lunch Tuna Niçoise salad see recipe below. Snack 25g cashew nuts.

Dinner Power prawn curry see recipe below. Snack 50g dark chocolate. Breakfast 4 scrambled eggs with ½ an avocado mashed on 1 slice of wholemeal toast and a handful of cherry tomatoes. Snack Immunity-boosting smoothie. Blend 1 apple, g frozen berries, 1 large handful of spinach, 1 carrot, 10g clear honey, ½tsp of ginger and ml water.

Lunch Tuna melt. Toast 2 slices of wholemeal bread and grill 40g of cheese on one of the slices. Mix together 1 can of tuna, chopped spring onion and 2tbsp low-fat mayo, spread over the other slice, then put them together.

Snack 30g whey protein powder mixed with g low-fat Greek yogurt and 1 handful of frozen grapes. Dinner One-pot pork stew. Fry some onions for a few minutes then add g of diced pork chops.

Brown the meat, then add ½tsp of paprika and some mushrooms. Cook for a few more mins then add a big squeeze of tomato purée and ml veg stock. Simmer for 20 minutes, mix in 50g Greek yogurt and serve with g potatoes and broccoli.

Snack 1 small bag of salted popcorn. Breakfast Chia seed power pot see recipe below. Lunch Roast beef approximately g , g roast potatoes, carrots, green beans, broccoli and gravy. Snack 20g cheddar cheese and a handful of grapes. Dinner Roast beef sandwich made with g leftover beef from lunch, sliced red onion, rocket leaves, mustard and low-fat mayonnaise on slices of wholemeal bread.

Snack 30g whey protein powder mixed with g low-fat Greek yogurt and g frozen berries. Get the Coach Newsletter Sign up for workout ideas, training advice, reviews of the latest gear and more.

Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors.

Joe Warner. Social Links Navigation. With contributions from Jonathan Shannon Editor. Four Exercises From A Certified Running Coach To Help You Run Faster. Spending Just 10 Minutes Doing These Four Pilates Moves Can Help You Avoid Back Pain.

TOPICS build muscle. meal plan. Most Popular. MOST READ. All You Need Is A Bench For This Minute Kayla Itsines Workout. Protein shake with 30g whey protein powder and ml semi-skimmed milk.

Tuna mayonnaise sandwich. Paprika grilled chicken and vegetables. Mushroom, cheese and onion omelette made with 4 eggs and sautéed mushrooms, onion and 30g cheddar cheese. BLT sandwich. Grilled salmon and vegetables. Quick tip Cook an extra portion of salmon at dinner for lunch the next day.

Ham and cheese omelette made with 4 eggs, 50g ham and 20g cheddar cheese, served with a large handful of spinach, a handful of tomatoes and 1 slice of lightly buttered wholemeal toast. Salmon and avocado salad. Honey and mustard chicken. Quick tip Cook an extra portion of chicken at dinner for lunch the next day.

Chicken approx g , avocado and tomato sandwich on wholemeal bread. Mighty turkey burgers see recipe below.

Tuna Niçoise salad see recipe below. Power prawn curry see recipe below. Immunity-boosting smoothie. Tuna melt. One-pot pork stew. Chia seed power pot see recipe below.

Recovery rituals your email for a Musclf-building message. Toll Free: meeal support dmoose. Written by Sandra Adams Intermittent Fasting: Benefits and Best Practices for Success Written by Daniel Murphy. Written by Zak Mellor. Packed with Muscle-buildimg, this meal plan will help Musfle-building you as you get stronger. Breana Lai Killeen, M. Muscle-building meal plans, RD, Ginseng root extract a Muscle-building meal plans and Jewish chef msal dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. When you are trying to build muscle, it's important to make sure you are eating enough protein.