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Sample Muscle Building Diet

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Average: 3.3 (4 votes)
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Summary: 
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 (10)

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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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Herman
Posted Wed, 09/26/2012 - 14:09

i usually workout in the mornings and i weight 180 height 5'9" what you recommend

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labprof
Posted Wed, 10/03/2012 - 09:53

I am only able to workout i the mornings (7am - 8am)how do i adjust this plan??

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Frank
Posted Sat, 03/23/2013 - 09:23

Good artical

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Jay
Posted Sun, 08/11/2013 - 13:05

Spend less time lifting and more time studying...

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Malc
Posted Mon, 04/15/2013 - 23:40

I think this meal plan will probably be to many calories and will most probably result in fat gains as well as muscle gains, caloric intake is hard to give examples for as everyone is different.
I would recommend starting at you BMR and increase caloric intake slowly until you reach the balancing point of maximum muscle gains with 0 fat gains so when you notice some fat gains drop the calories back a bit, also calories should be adjusted for daily activity If you did nothing all day - less calories if u had a long hard days activities - more calories.

I think this is why everyone should understand what to do so they can adjust for personal body type and lifestyle. Rather than just follow a plan that is not suited to them.

For example if are an ectomorph
More calories will be needed on the other hand if you are an endomorph body type less is necessary.

@poet. - if fat loss and muscle growth is your goal then calorie/carb cycling is a must in my opinion. This will allow times for fat loss and times for muscle growth as you must bear in mind for fat loss you need to be in a calorie deficit and in a catabolic state where as for muscle growth you need a calorie surplus and in anabolic state,

my advice would be first strip the fat away in a program dedicated to fat loss then when down to a healthy 7-8% body fat build muscle with a calorie surplus and if you gain any fat you have had to much energy and the result was fat storage.
Then once you have gained some muscle you may want to do another mini-cut to get down to a lower body fat for a special event or day but bear in mind 4-5% body fat is not healthy or sustainable.

Hope that helps someone.

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Willem
Posted Wed, 10/16/2013 - 07:40

I am 43 years old and 1.75 meter in hight and weigh106 kg . Please could you help with i diet plan an suplements that i have to use . And gym program . Because i new to this life style

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chaz
Posted Sun, 07/06/2014 - 04:33

just turned 75 and have lost all my energy have to get back to the fitness center need help with diet and supplements as well as workouts geared for golf tennis and bowling

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