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06.04.2016
Fitness expert and trainer Kris Gethin is here to help you pack on solid, lean muscle for a powerhouse body! If you want to transform your physique, build lean muscle and design a sculpted body you've got to commit to your nutrition plan 100%.
When it comes to packing on sculpted pounds of new muscle mass, you need to make sure that your body is primed for growth by giving it the fuel it needs throughout the day.
Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier to take in the calories you need.
If you're the kind of person who skips breakfast or lunch, or both, and then eats a large dinner, that type of eating will not work for you on a muscle building meal-plan. To add lean muscle mass, you need to be consuming more calories than you're burning - in other words, you need to stay at a caloric surplus ever day. To find out how many calories you need to gain muscle mass, you must first calculate your maintenance calories. Don't worry - we'll break this ratio down in terms of real foods when we talk about what foods you'll be eating for your muscle building meal plan. By splitting your calories in the proper ratio between carbohydrates, protein and healthy fats you'll support muscle growth and development while fueling your body for maximum recovery and muscle gains. To sculpt the body of your dreams, you have to start putting high quality fuel in your body. Your macronutrients are the major players in your diet that you need to function properly, including carbohydrates, protein, and fats. Although Carbohydrates have a bad rap in today's society, they are actually your body's preferred energy source.
Fruits are not only tasty but full of vitamins and minerals that are essential for general health and wellness. Protein supplements - protein powders, protein bars, ready-to-drink shakes and meal replacements can be easy, convenient additions to your daily protein intake. Not all fats are created equal, and to sculpt a new body with lean muscle you need healthy fat in your diet.
The fats you'll get while on your fat loss diet are: olive oil, natural peanut or almond butter, avocado and fats naturally occurring in foods like eggs, meat and fish. Essential Fatty Acid or Omega 3 supplements - fish oil capsules, flax seed oil capsules, and omega 3 capsules are becoming increasingly popular supplements to help maintain healthy levels of essential fatty acids.
If there are good fats then what are "bad fats?" Bad fats are fats that, if taken in high amounts, may cause health problems. If you don't eat meat or animal products, you can still transform your body and add lean muscle mass. Other vegetarian options include soy products, which are sold in most big chain grocery stores and are often convenient sources of protein. Check out the list of fitness friendly foods on this page to see options for mixing and matching to create meals. Your portion sizes will mostly go along with how many calories you want to take in every day. Avoid refined "white" carbohydrates like white bread, white rice, cakes, cookies, pastries or sweets that are high in calories and low in nutrients. It can be tough to eat well when you go out with friends, forget your meals at home, or when you suddenly realize that it's feeding time without a healthy snack nearby.
Another trick is to split your meal with someone or just box half the meal and enjoy it later.
On days when you're in the gym, you'll need to pay added attention to two specific meals: pre and post workout. Immediately after your workout your body will need extra nutrients to start repair and recovery. The "Cons," or negative consequences, of dirty bulking are fat gain, poor overall general health, unstable energy levels, and poor conditioning. There aren't positives to a completely unhealthy diet, but the positive of being on a muscle building diet rather than a fat loss diet is that you don't have to be as strict with your meal plan.
But if you eat everything in sight, screaming "I'm bulking!" and you don't train properly - then yes, sadly, you will turn into the tubby buddy. If you don't feel like eating the same foods every day of the week, then here's where you can get creative while staying responsible to your fitness goals.
Your muscle building nutrition plan can be full of delicious, muscle-friendly foods by simply exploring all your food options! Keeping your routine up to par is essential, but be aware that you will always have to make minor adjustments when trying to add toned muscle to your body. On the same note, if you're adding weight in the wrong spot, that means you need to adjust where you're getting your calories from. The purpose of Slim Waist meal plan is to help you make your waist leaner, sexier and more defined. Slim Waist meal plan balances healthy foods which will speed up your metabolism and burn the fat around your waist line. A Ripped ABS meal plan along with workout, is an excellent way to get rid of stubborn belly fat and get firm abs. If your goal is to increase muscle mass then Muscle Man meal plan is for you! Planning the right muscle building meal plan is vital if you want to increase your lean body mass without gaining unwanted fat.  Meal plan is the single most important part of lean muscle building process. Anabolic Cooking ReviewEasy Nutritious Recipes for Muscle Gain and Fat Loss - Is it Possible? In order for you to build lean muscles, having the right nutrition is a critical factor that is sometimes overlooked due to time constraints, a lack of awareness and other reasons. Your nutrition program should also tell you that your meals should include protein, carbohydrates, and healthy fats in the right ratios. Polyunsaturated fats, on the other hand, do not have an impact on the levels of cholesterol.
A tablespoon of canola oil, two tablespoons of peanut butter, a tablespoon of olive oil, a tablespoon of flaxseed oil, and a tablespoon of fish oil are ideal if you want to have healthy fats. Take note that if you lose fat and build muscle simultaneously, you will not be able to gain muscle as quickly as you expect. If you want to sculpt your body, you should alternate your weeks of low and high caloric intake. Drinking insufficient amounts of water can be harmful to your tissues and your entire body in general.
Keeping these diet and nutrition basics in mind will go a long way in your lean muscle building endeavors.
Understanding the fundamental nutrition and diet basics that maximize muscle building is essential to getting to the right diet. One way to overcome this is to find a good cookbook that has lots of healthy yet great tasting recipes to pick from. We are an affiliate of this product and will earn referral commissions for purchases through this website.


We have designed a complete workout program for you - all your exercises, sets, and reps are at your fingertips!
Putting on quality muscle requires consistency, dedication, and a lot of nutrient dense food. Since you're trying to build lean muscle mass, your main focus will be taking in more calories than you burn off over the course of the day. Our example meal plan won't necessarily meet your caloric needs, so the amounts of foods will be different for you depending on what you need.
Tracking progress and adjusting your nutrition plan is a critical component to seeing results - your body will be changing and so will your dietary needs.
It's the easy and organized way to keep track of the foods you eat including the quantities, calories, carbs, fat grams, and other nutritional counts.
Eating frequently also ramps up your metabolism, which helps keep you lean while you're sculpting your new physique.
If you feel hungry, eat something - and remember to make it the right foods that are described on this page.
It's difficult to pack in all of those muscle-building meals, but it's definitely possible. Your maintenance calorie level is how many calories you need to consume to stay the same weight. You should get 55% of your calories from complex and fibrous carbohydrate sources (including vegetables and fruit), 25% from high quality protein sources, and 20% from natural and healthy fats.
Actually no, as long as you are getting a constant stream of amino acids from the protein in your meals, your body doesn't need an excess amount of protein to grow, but it does need excess energy to make sure it never dips into your protein reserves.
Micronutrients are things like vitamins and minerals that are necessary for your overall health and wellness and are scattered throughout the foods we eat.
On your muscle building meal plan, it's important to keep your lean protein intake at the proper amount to support muscle growth, development and strength gains.
Things like chicken, lean turkey, egg whites, whole eggs, soy products, tilapia or other whitefish are great sources. Remember though, supplements should be additions to a diet of whole, unprocessed, lean foods. Healthy fats and essential fatty acids like Omega 3s found in cold water fish, flax seed, and the fats found in olive oil and avocado play a major role in hormone production, skin tone, and brain function. If you don't have a problem eating foods like fish, seeds, nuts and avocado you shouldn't have a problem getting healthy fats from whole foods. Stay away from foods high in saturated fats that are found in animal products and some plant oils (coconut and palm oil); choose low fat or non-fat dairy products and cut visible fat from your meat. Your meal plan will require some creativity to make sure you get a high quality source of protein with every meal. And you may also want to try "fake meat" products, which are made from plant proteins like soy, mushroom and more, but these products are flavored and formed into meat-like substitutes like fake chicken patties, fake burger patties, and even meatless taco meat. Many vegetarian and vegan diets combine foods like beans and brown rice or natural nut butters and wheat bread to create filling, nutritious meals. If you're not sufficiently hydrated, you can interrupt important muscle building processes, plus your health and performance can suffer. You can measure this easily by putting 1 teaspoon of flax seed oil or olive oil in 2 of your meals and throw in some natural peanut or almond butter as a snack! Grab a grilled chicken sandwich without the mayo, grilled chicken breast, steamed veggies or a baked potato.
For example, on Sunday evening, cook up a huge batch of chicken, fish, brown rice, and veggies. Having these meals on hand will prevent you from loading up on office junk food, vending machine meals, or last-minute fast-food solutions. This will be the perfect combo to fuel your body to hit the weights hard, and can easily be taken with you to work for convenience. A protein shake and a carbohydrate, like whey protein and a fast digesting carbohydrate powder, is the fastest way to kick-start muscle repair and replenish used energy. When the words dirty and bulking are put together it means eating mountains of unhealthy, fatty, processed foods to put on muscle - think fast food for lunch every day, ice cream and brownies for desert every night. If you're one of the few who has a tremendously difficult time adding weight of any kind - be it muscle or fat - then you might be a hardgainer.
But if you want to indulge once a week in a special desert, a delicious burger, a moderate portion of your favorite comfort food, or something similar, it won't ruin your muscle building goals.
To make sure those extra calories are sculpting pure muscle, check your progress on the scale, in the mirror, or by having your body fat to lean muscle mass ratio measured through caliper testing. Instead of adding an additional meal, try adding a little bit of food to each meal throughout the day. If you start to see weight on your stomach, then reduce your carbs and bump up protein as a replacement.
This workout log will allow you to fill in the day's you did cardio, what exercise's you did, the weight you used and how many rep's you were able to complete and by how many sets you finished with. Stick to grilling, baking, and steaming your foods - stay away from fat-filled toppings, dressings and sauces!
Fat Knockout meal plan combined with workout routine is the way to lose body fat fast and this is the most effective plan to get lean beautiful body you always wanted! The market is full of exercise equipment and magic pills which promise fast results in your waist line… BUT the only way to achieve lasting results is through a combination of smart meal plan and a workout routine.
The Meal Plan will help speed up your metabolism and you will burn off fat through foods high in fiber and vegetables that have a diuretic effect. There are many important factors to consider but none of them are as important as your nutrition.
The danger is that if you do incorporate a good muscle building diet, working out can become pointless, or you results may plateau out at an early stage. For instance, it should advise you to eat six smaller meals throughout the day instead of three large ones. However, you should stick with whole grains such as brown rice, wholemeal bread, and oats since these are the good carbohydrates.
These simple carbohydrates can make you feel good for a while, but their effects will wear out after a few minutes. Fats actually lubricate the joints; so if you get them out of your diet, your hormonal production will fail.
There are vegetable fats that are altered so that the saturated fats they contain are increased.
These fats are usually found in vegetable oils like cottonseed, corn, soybean, sunflower, and safflower. If you do not want your metabolism to get used to a certain level, you should cycle your calories.
So if you want to build muscle as quick as possible, you should concentrate on muscle mass.


If you are involved in marathons and other physical labors, you have to adjust your caloric intake upwards to support such activities. Although salt does not actually cause your body to gain fat, it can still result in weight gain. Where most bodybuilders have trouble with is actually implementing the concepts to incorporate a meal plan that they can stick to, so that results show up and show up fast.
Still, many bodybuilders, both guys and gals, feel that they may be too busy or lack the knowledge to cook. Ruel is a competitive bodybuilder who understands first hand the perils of not sticking with a right diet when you want to gain muscles. Having that small calorie surplus is vital, because your body needs the energy to build new lean muscle.
By eating the right foods in 5-6 meals spaced throughout the day, it'll be easier to get in those extra calories through whole foods; you'll feed your muscles a constant stream of nutrients to boost lean muscle growth and reshape your body. But the individual meals are designed with the best foods in the best ratio for gaining strong, lean muscle. It might sound scary at first, but it's the best way to take in the large amount of calories you need each day from healthy, whole foods. Transforming your body means putting 100% effort into each and every workout, and to fuel those workouts you need the best foods. If you eat the right kind of carbs, you'll add toned muscle to your body without excess fat gain. Your goal should be to get about 1 gram of protein per pound of lean body weight as a minimum. Fats will help keep your energy levels constant and supply the body with essential nutrients.
Trans fats and hydrogenated oils are chemically produced to help increase the shelf life of processed foods like candy bars, margarine, fast food, and many packaged foods - stay far away from trans fats. If you eat dairy products then low fat or fat free cottage cheese and fat free yogurt are great options to help boost your protein intake. These products can help make meals convenient and tasty, but always read nutrition labels to avoid foods that are high in sodium, high fructose corn syrup, or saturated fats and hydrogenated oils. Remember to follow the basic principles of a muscle building nutrition plan: eat 5-6 small meals a day, choose whole foods, and maintain a slight calorie surplus to build muscle.
Making time in your daily routine to prepare meals for the day will keep stress away and help you achieve your dream body. About 1-1.5 hours before you lift, you need to have a meal that contains complex carbohydrates and a lean source of protein.
Otherwise, have a shake with yogurt, a high-protein sandwich, or something like chicken and brown rice. To add lean muscle, you have to eat a huge amount of calories, so, if you don't mind adding a little more fat on with your muscle, you can eat traditional "cheat foods" more often. Apply the same rules you would to your normal meals, but you can use this list to pick different high quality protein sources, complex carbs, vegetables, and fruits, and condiments that won't ruin your progress. Extra protein, olive oil, or almonds with a few meals will bump up your calories and push that scale in the right direction. Muscle Pump meal plan is designed for lean muscle growth and consists of good quality protein, healthy fats and complex carbs. Simply put, we become what we eat, and as bodybuilders, it’s part of the game to consume the right types of food to grow, recuperate, and be energized.
Eating smaller meals frequently will help increase your metabolism and let your body burn more fats. This happens because your body thinks that it is hungry; hence, it starts to feed itself on lean muscle tissues and prepares to store calories as fats.
Likewise, you should go for good sources of protein such as lean beef, chicken, white turkey, and fish.
Saturated fats can be found in hydrogenated vegetable oil, coconut oil, palm kernel oil, and palm oil. However, if you accumulate more than twenty percent, you will start to accumulate lots of fat. We all know what is good, but it can get difficult to follow through with doing the right things. Over time, he researched and developed a series of recipes that are not only delicious and easy-to-make, but dedicated to muscle building and fat burning. We'll show you how to keep it healthy, so you stay lean as you shape and chisel your new physique! Make sure you don't overdo fats as they are calorie dense, but small to moderate amounts added to your meals will be very beneficial to your muscle building nutrition plan. Just because you are on a calorie surplus diet doesn't mean you can drink ice-cream shakes, sugary juices, and whole chocolate milk whenever and however much you want to.
Vegetables won't make much of an impact on your diet but they supply healthy vitamins, minerals and fiber! Stay away from mixed drinks that contain sugary additives like juices or are heavy in cream.
Spices, herbs and hot sauces can add a lot of taste with zero calories, but putting butter, cheese or cream into your meals will up your chances of gaining fat with your new muscle mass.
This will provide you with the fuel you need to blast through your workout and kick your body into muscle-building mode.
But remember, when you are adding muscle mass you will add a bit of fat to your body, period. This is especially so if we feel that we are limited in what we can eat, or get really bored with all the bland tasting but healthy foods. You can make better choices like red wine or a mixed drink with soda water and lime - having a drink or two on a special occasion is fine but try to alternate water between drinks. Always read the nutrition labels on any condiments you like to use, and cook with olive oil when necessary. Once you get to the size you want, then you can worry about trimming off the fat to show your six pack abs. To pack on serious muscle, you need to consume more calories than you burn throughout the day.
With a little bit of time management and preparation, you'll be able to fully commit to your muscle building nutrition program.




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