Select one item from each food list starting on page 2 to make a balanced meal … Ok, let’s meet in the middle and use 5 meals a day in this next example.I know what some of you might be thinking right now…“Barry, exactly 47g of protein per meal, and exactly 60g of carbs, and exactly 12g of fats, that’s going to be really difficult to pull off”If that’s what you’re thinking, I’ve got good news for you.You do not need to be 100% accurate with this, it would be impossible to hit these numbers exactly, dead on, with each meal. 7 Day Muscle Gain Meal Plan – Tips All of these foods are loaded with protein and should support your muscle growth. I state the weight of the food listed as “raw” or “cooked” so you can see the calorie and macronutrient profile of the food in whatever state it’s in.As I’ve said, the meal plans are completely flexible. As I was saying before I rudely interrupted myself with a …
The example meal plans found at the bottom of this page range from 2000 – 4500 calories, complete with optimal 35% protein / 45% carbs / 20% fat macronutrient ratios for building muscle. I state the weight of the food listed as “raw” or “cooked” so you can see the calorie and macronutrient profile of the food in whatever state it’s in.As I’ve said, the meal plans are completely flexible. Everyone has different tastes, and some people have limited access to certain foods.For these reasons, you can modify the meals to your taste.It’s not going to make a difference to your results if you swap foods from the same food group, that has a very similar nutritional profile.
To build muscle, you need to take in a lot of calories. Muscle Building Meal Plan First Things First… Your Kitchen. And it’s not even necessary, you just need a rough guide to work with.Out of your 5 daily meals, some might have 30g or 50g of protein, and some might have 60g or 70g of carbs, and some might have 5g or 20g of fat.What matters most with this, is that you’re in a slight calorie surplus each day, and that you’re hitting as close to your daily macronutrient targets as possible.But you do not need to obsess over every calorie and every gram of protein, carbs, and fat.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.The example meals plans are just that – “examples”.You do not need to follow these generic meal plans exactly as they are set out. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. Use this information to construct your own custom breakfasts, lunches, and dinners, or make modifications to the example meal plans provided in this guide.Once you know how many calories you should be eating each day, choose a mail plan that closely matches your daily requirements.It’s unlikely that the number of calories you need will precisely match the meal plans.For example, a man with a lean body weight of 152 pounds might have a daily calorie requirement of 2800 calories.
Apart from women who are only interested in losing weight, there are other women as well who are looking to gain muscles along with a good physique.In order to gain good muscles while maintaining a good body shape, you need to give space to make some rigid decisions related to your life and your body, from choosing exercise to how you want to look and feel about your body.It can be noticed that women these days are quite interested in In fact, it is more exciting to see that women trying to embrace more strength and confidence to face every challenges of their life.So ladies, if you are willing to build muscles within short period of time then this seven day meal for easy muscle gain will surely help you.This seven day meal plan is especially designed for female to help them build muscles easily.
To read more about the link between nutrition and muscle building, check out All of these foods are loaded with protein and should support your muscle growth. All you need to do now is start putting it into action and get those sexy gains. Everyone has different tastes, and some people have limited access to certain foods.For these reasons, you can modify the meals to your taste.It’s not going to make a difference to your results if you swap foods from the same food group, that has a very similar nutritional profile.