Muscle Mass Diet

A typical example of a muscle building diet full of muscle building foods to gain weight and muscle!

Here's the first Muscle Mass Diet I used growing that I found extremely effective to gain weight and muscle mass. Over a 14 week period, I actually gained roughly 10kg (22lbs) primarly of muscle mass but of course 1-2kgs of fat also! I also used a creatine powder supplement with this Muscle building diet.

180lbs Ecto/Endomorphs
-- Typical Gain Muscle Mass and Serious Size Diet --

Calories -- bodyweight in lbs x 22
Protein -- bodyweight in lbs x 1.6
Carbs -- bodyweight in lbs x 2.5
Fats -- bodyweight in lbs x .50

   Meals    Calories Protein Carbs Fats

1.    Orange Juice 100 2 26 0
45g Oats & LF Milk & 100% Whey 400 38 47 6
2 boiled whole eggs 160 12 8    6

2. Protein Shake (600Cals) 600 52   87 5
Banana 100 1 25    1

3. Chicken 160 35    0 3
Beans 150 10 25 1
2 Slices Wholemeal Bread 170 8   32    1
10ml extra virgin Olive Oil    80 0    0 9
Apple Juice 100 0    22    0

4. Lean Steak & Veg. 250 35    10 8
Brown Rice 200 5 40 1
Diet Yogurt 100 5 15 2
10ml extra virgin Olive Oil    80 0    0 9

5. Protein Shake (600Cals) 600 52    87 5
Chashew nuts 210 6 12 16

6. 30g Quick Oats & LF Milk 220 11 34 5

7. 2 Boiled Whole Eggs 160 12    8    6

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--Total Intake-- 3840 284 478 84

180lbs Mesomorph
-- Typical Gain Muscle Mass and Serious Size Diet --

Calories -- bodyweight in lbs x 20
Protein -- bodyweight in lbs x 1.4
Carbs -- bodyweight in lbs x 2.5
Fats -- bodyweight in lbs x .45

   Meals    Calories Protein Carbs Fats

1.    Orange Juice 100 2 26 0
45g Oats & LF Milk & 100% Whey 400 38 47 6
2 boiled whole eggs    160 12 8    6

2. Protein Shake (500Cals) 500 42 67 3
Banana 100 1 25    1

3. Chicken 160 35    0 3
Beans 150 10 25 1
2 Slices Wholemeal Bread 170 8   32    1
10ml extra virgin Olive Oil 80 0    0 9
Apple Juice    100 0    22    0

4. Lean Steak & Veg. 250 35    10 8
Brown Rice 200 5 40 1
Diet Yogurt    100 5 15 2
  10ml extra virgin Olive Oil 80 0    0 9

5. Protein Shake (500Cals) 500 42    67 3
Chashew nuts 210 6 12 16

6. 30g Quick Oats & LF Milk 220 11 34 5

7. 2 Boiled Whole Eggs 160 12    8    6

-----------------------------------------------------------------------
--Total Intake-- 3640 264 438 80

Notes:

--Have your protein shake after your weight training.
i.e have meal 1-train-then meal 2
or have meal 4 and then meal 5

--Drink 5-6 litres of water. A hydrated muscle recovers quicker!!

--REST!! Take is easy, don't get stressed. It will effect building muscle fast! See Rest & Recovery to learn more...

--Take a Good Weightlifting Multivitamn.

--Try and Eat your meals at the same time everyday.

--Take some L-Glutamine before bed to prevent muscle break down.

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