This diet has a perfect balance of protein, carbs & healthy fats. Include some nuts like almonds. As an Amazon Associate I earn from qualifying purchases. Hey there! This is as they provide us with nutrients that our bodies require, but cannot produce on its own. But since you need 2,000 calories per day, you still need 900 (2,000 – 1,100 = 900). The second macronutrient you need to set up is fat. One thing you need to keep in mind is that you have to make a budget for your diet. Let’s continue the example on the ideal amount of fat. Click to tweet. This doesn’t mean you go out and eat only proteins. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. So we will try to help you achieve your best muscle-bound potential with these general guidelines you must remember in applying this meal plan. Required fields are marked *. What they are basically doing is increasing their carbohydrates intake by doing so. Hey there! However, dietary supplements can also help optimise muscle building processes. Just so you know, Dr Workout is reader-supported. 5 Simple Nutrition Tips to Build More Muscle. *The meal and snack options included in this bulking diet are based on an individual requiring an average of 3207 calories per day. ), active people: This is the most important part of the muscle building. Make sure your workout plan fits your diet plan. Unlike the common notion, we need a sufficient fat intake for overall health and functioning of the human body. Here’s the ideal amount that tends to be the best level for most (but not all since there are certain types of preferences based on various aspects as gender, age, etc. What we fail to distinguish is the daily challenge of choosing to live healthily. For example, you have figured out from the ideal amount of calories that you need to eat an amount of 2,000 calories daily. How Many Calories Should an Athlete Eat Per Day, Keto Friendly Items For Your Shopping List, Texas Method Workout Program [with Spreadsheet & PDF], 16 Best Doorway Pull-Up Bars That Don’t Require Screws (Review) In 2021, 11 Best Half Racks for Home Gym (Review) In 2021, Smolov Jr Squat and Bench Press Spreadsheets. This basically means that carbs allow us to get the most out of the entire process of muscle-building. What follows in this guide is a list of the best foods you can use to build a great muscle building diet plan, and just after that you’ll find some ready-made example meal plans ranging from 2,000 – 4,500 calories. Proteins help in building muscle, carbs provide you energy and act as messengers, helping proteins do their jobs. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. If for instance, you weigh 150lbs, that means you need to eat about 150g of protein every day. Since there are 9 calories per gram of fat, you simply need to divide 500 by 9 which results in 56g of fat every day. Why I am focusing more on protein is because some people in India tend to eat a lot of carbs. For example, starchy carbs are great for your pre or post-workout because they supply quick energy and replenish glycogen stores fast. Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK MASS BUILDING PROGRAM This workout is designed to increase your muscle mass as much as possible in 10 weeks. Let’s also say that you decide to go with an even 25% of your total calories from fat. Eat some high GI carbs like bread or potato. For best sources, you should opt for lean beef, fish, chicken, turkey and low-fat dairies. In fact, the most important role fat plays is in the production of optimal hormones. Have some natural fruit juice if you want to. “A typical Indian diet has a lot of carbs in it and very few proteins. Aim to cook at least 3 days worth of food. The amount which you will be eating will totally depend upon your fitness goals. It helps us keep the lights on. This type of diet will roughly cost you around 4 or 5 k depending upon your state & city.