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Sample Muscle Building Diet

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This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals. If you have any questions about this diet head over to the Muscle and Strength Forum and ask one of our experienced members.
Meal Food Protein Calories
Meal#1
7:00		 30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. 60g 550
Meal#2
10:00		 Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. 45g 400
Meal#3
1:00		 150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. 35g 500
Meal#4
4:00		 Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. 40g 500
WORKOUT
Meal#5
6:00		 Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. 40g 350
Meal#6
7:00		 Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. 40g 550
Meal#7
10:00		 Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) 30g 160
  Totals: 270g 3510

COMMENTS (3)

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Poet
Posted Mon, 03/19/2012 - 09:12

If I was to run for 30 minutes before breakfast would I have to consume extra calories? Also, should cardio be done in a muscle building programme? I am 184lbs and looking to add more mass, but at the same time strip off body fat. Wondering if doing cardio would counter react with the food intake?

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Steve
Posted Tue, 03/27/2012 - 13:36

Running for that length of time might burn 300-400 calories depending on your speed so you will need to adjust your diet if you are looking to build muscle.

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Jo
Posted Mon, 04/09/2012 - 16:07

What about carbs and fat content?

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