Updated: Jan 21
A Clean Eating, Muscle-Building Diet Plan Remove the high-calorie, nutrient-poor foods from your life,
Pick your favorites Adding additional protein to your diet helps give your muscles the energy and so long as you hit your protein and calorie targets you will get a better version of you In all affairs, it's a healthy thing now and then to hang a question mark on the things you have long taken for granted
TOP PICKED STEPS TO PROPER NUTRITION FOR MUSCLE BUILDING
1. Your body type
2. Nutrition and training by body type 3. Right macro-nutrient ratio 4. Nutrition rules for muscle building
5. Foods to avoid when building muscle
1. YOUR BODY TYPE
THE ECTOMORPH BODY TYPE (Hard gainer)
Lean and long, with difficulty building muscle
THE ENDOMORPH BODY TYPE(Soft gainer)
Big, high body fat, often pear-shaped, with a high tendency to store body fat
THE MESOMORPH BODY TYPE
Muscular and well-built, with a high metabolism and responsive muscle cells
Athletic body with broad shoulders, powerful arms and legs, and a slender waist. High muscle mass, usually very athletic. Rapid success when building muscle.
2.PROPER NUTRITION AND TRAINING FOR YOUR BODY TYPE
ECTOMORPH BODY TYPE/HARD GAINER
Nutrition: Ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily. The downside is that you struggle to bulk up because your fast-twitch fibers are underdeveloped. To become more muscular, you need to keep cardio sessions to a minimum and focus on intense workouts using compound exercises to maximize growth hormone release. You’ll also need to take on about 3,000 calories a day including plenty of starchy carbs and whey protein, possibly from a supplement. what to eat?
In terms of nutrition, a diet that is high in calories, carbs, protein, and fat will aid you in your quest for muscle gain. This should not be mistaken for eating precisely what you like. Rather, it just means you should eat more of what is healthy. Good news: you don’t have to steer clear of carbs such as oats, wholemeal bread, and potatoes. Fats found in nuts, seeds, and avocado will also bring about the right results. “Ectomorphs should respond well to carbs, which will spike blood sugar and help to drive protein to their muscles,” says trainer Mark Hughes. “Stick to the complex kind, such as sweet potatoes and brown rice.” Aim for 2g per kilo of body weight per day of protein minimum, but be wary of overdoing it.
Ectomorphs who are sub-15% body fat should aim for 8g carbs, 4.3g protein and 1g fat per kg of body weight on training days. On rest, days reduce the carbs to 7g. A high carb diet will spike blood sugar, helping drive protein to your muscles without elevating insulin resistance.
WORKOUT:- The focus should be on weight during your workout because calorie consumption is very high during endurance workout.
this body type should concentrate on increasing muscle mass and flexibility. However, caution is advised. Ectomorphs become over-exercised very quickly.
Train with compound moves Get enough protein Use isolation moves as finishers
Overemphasize isolation moves Do too much cardio Ectomorphs have to work harder on the weights in order to gain a toned physique
THE MESOMORPH BODY TYPE
Mesomorphs are typically strong and solid, not overweight or underweight. Their bodies may be described as rectangular in shape with an upright posture. Other characteristics include a square-shaped head muscular chest and shoulders large heart muscular arms and legs even weight distribution
Mesomorphs may have no trouble eating what they want to eat, as they may lose weight easily. On the flip side, they may gain weight just as readily. Those who are trying to stay trim may consider this characteristic a disadvantage.
There is no cut-and-paste workout for each body type. However, mesomorphs have a natural edge with muscle mass. They may do well with weight training to build muscle, up to five days a week.
Choose three or four weight-training exercises on your own or with the help of a trainer at your gym. Do three sets of each exercise using moderate to heavy weights with 8 and 12 repetitions in each set. Rest 30 to 90 seconds between each set.
Not looking to bulk up? You can maintain muscle by doing more repetitions of the exercises with lighter weights. Emphasis should be placed on flexibility training for the muscles. This body type is quick to see good results in terms of building strength but tends to have shorter muscles and tendons.
Cardiovascular exercise may help mesomorphs who are looking to lean out. Consider adding between 30 to 45 minutes of cardio, three times throughout your weekly routine.
You can, however, tweak your eating habits to make the most of your body type and to support a healthy weight.
Again, mesomorphs may gain and lose weight easily. Since they have a higher muscle mass, they may need more calories than other body types, but it’s a delicate balance carbohydrate-heavy diet during the day, reduced carbohydrate consumption in the evening. The diet should consist of plenty of protein and good fats and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
Protein (on one-third of the plate) fuels muscles and can help with muscle repair. Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt.
Fruits and vegetables (on one-third of the plate) are part of a healthy diet for all body types. Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt. Whole produce contains fiber, antioxidants, and phytochemicals that help support a healthy immune system and muscle repair.
Whole grains and fats (on one-third of the plate), such as quinoa, brown rice, and oatmeal, help fill the stomach and round out meals. Fats are just as important, but it’s choosing the right ones that matter. Good choices include coconut or olive oils, avocado, and nuts and seeds.
THE ENDOMORPH BODY TYPE/SOFT GAINER
Slogging away at steady-state cardio isn’t the solution if you're an endomorph body type. The focus should be on burning fat through a combination of cardio AND weight training.
Interval-based conditioning, utilizing exercises that tax the entire body (sprints, box jumps and sled pushes, etc), will help you strip away body fat.
The goal is to get your body burning as much fuel as possible during your training sessions and to continue maximizing that calorie burn long after you've finished.
As an endomorph, you do have to work at achieving results, but on the bright side, you tend to be naturally strong with an inclination for endurance.
You excel at movements that require power and bodyweight force. So, do try to incorporate exercises and workouts that allow you to push your boundaries in those areas.
A sport like martial arts, for example, is a perfect complement to your program. It's challenging but also helps you break out of the monotony of typical strength training or cardio.
When you're not working out, aim to be active. Opt for walks, yoga, bike rides–anything to get your body moving and burning calories while you're "off". A combination of weight training for muscle building and endurance training to combat excess weight and fat deposits. The endomorph body type regenerates quickly from exertion.
Unfortunately, as an endomorph, you’ll have to watch what you eat more than other body types. You don't have to go to extremes, but you should be cautious of refined carbohydrates and instead get your fix from high-fiber sources like oats, brown rice, and vegetables.
Also, aim to keep your protein intake high throughout the day, as it will help keep you satiated and on track for building muscle. Disciplined nutrition is particularly important, a diet low in carbohydrates and fat. However, this body type needs a lot of protein for muscle building, as well as plenty of fruits and vegetables. Make sure to drink plenty of fluids, too.
Oats, cinnamon, sliced banana, raspberries, whey protein powder salad-mango, kiwi, papaya. Hard-boiled egg whites
THE CORRECT MACRO NUTRIENT RATIO
When trying to build muscle, it is particularly important to regularly consume much-needed macronutrients like high-quality proteins, complex carbohydrates, and polyunsaturated fatty acids.
Only a regular supply of protein can permanently boost protein synthesis for muscle building and keep the amino acid concentration in the blood consistently high.
In addition to macronutrients, you also need to regularly consume vitamins and minerals.
PROTEIN: ESSENTIAL MUSCLE BUILDING COMPONENT
When building muscle mass, a high-protein diet is needed to support the body after exercise and during regeneration.
Proteins basically consist of various essential and semi-essential amino acids like leucine, valine and isoleucine.
We recommend a combination of animal and plant sources. Suitable natural foods include lean meats and fish, low-fat dairy products, eggs, legumes, and soya.
2 g of protein per kilogram of body weight daily.
Red meat, which contains a lot of creatine, is especially popular in muscle building diets. Protein products like protein shakes can be used as diet supplements.
FATS QUALITY NOT QUANTITY
In addition to carbohydrates and proteins, a good supply of healthy fats plays an important role in a muscle-building diet.
Certain body functions like the release of testosterone and hormone production require valuable fatty acids.
Unsaturated fatty acids from plant oils (flax oil, original coconut oil), fish (cod, salmon), avocado and walnuts are ideal.
CARBOHYDRATES: FUEL FOR YOUR MUSCLES
Complex carbohydrates are the main source of energy for your muscles. Only with a sufficient carbohydrate intake can you maintain permanent progression (consistent weight increase).
If you consume more carbohydrates than you need, your muscles store the remaining sugar in the form of glycogen. During intense workouts, in particular, your body can tap into these energy reserves.
3-4 g of carbohydrates per kilogram of body weight daily.
Primarily whole grain products, potatoes, brown rice, and oatmeal should be included in your nutrition plan for muscle building.
Short-chain carbohydrate compounds such as glucose should be avoided, as these raise blood sugar levels very quickly.
4. RULES FOR PROPER MUSCLE BUILDING NUTRITION
1: YOU NEED TO EAT AT LEAST 6 MEALS A DAY
2: AVOID SIMPLE CARBOHYDRATES
3: BALANCED MEALS WITH PROTEINS AND CARBOHYDRATES
4: ESSENTIAL FATTY ACIDS ARE YOUR SECRET WEAPON
5: NUTRITIONAL SUPPLEMENTS FOR MUSCLE BUILDING
6: PRE & POST-WORKOUT MEAL
7: DON'T FORGET TO STAY HYDRATED (2 to 3 liters/day)
8: SAY GOODBYE TO HUNGER PANGS
Tip: A protein shake before bed promotes the regeneration and growth of your muscles.
How Much Protein Does Your Body Require? Before we move on to anything, the first and foremost thing that we need to identify is the amount of protein your body needs to building muscles? Protein is important, we all know that. It is perhaps the most important food required for building and maintaining muscles. Protein synthesis that takes place in your body is responsible for giving you perky muscles. In addition to this, protein is required to provide enough power to your body so that it can repair muscle tissues from daily wear and tear after a workout. Your daily dose of protein leads to a speedy recovery and increased strength in the body. A bodybuilder needs two to three grams of protein per kg of their body weight daily to ensure all the above-mentioned activities are taking place as required. But, getting that much protein from your regular Indian diet is not important, which leads to a protein dilemma for many. Food remains your primary source of protein unless you decide to include supplements. But, not all food proteins are created equal and are categorized by their completeness and bio-availability. The amount of protein absorbed by your body is the final output that matters. If your body is not able to break down the protein and absorb then, it will be as good as not eating it at all. Undoubtedly, the animal protein is more beneficial and complete as compared to the plant protein. It contains all the essential amino acids that your body is unable to make like phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. However, your body can use only a fraction of plant protein available, for example, beef contains only about 20% of usable protein, which might not meet your protein requirement alone. Another important factor that one must consider while evaluating the protein is the quality of amino acids making up that protein. The body needs to break down the protein from all the amino acids it is consuming which will then be utilized to make the body’s protein. Your body’s ability to absorb protein greatly depends on the quality, quantity, and type of amino acids you are consuming. Thus, any protein that lacks amino acids is not worth taking. BCAAs present in any form of the protein is another important factor in determining protein quality. The branched structure of BCAAs includes leucine, isoleucine, and valine. All three of these are important for bodybuilders as they get oxidized in the muscle and provide extra energy for the workout. The high amount of BCAA in protein means it has higher bio-availability and foods like chicken and eggs are the powerful sources of both these nutrients. Digestibility of protein can be another important concern as many find digesting proteins difficult, especially the one available in red meat. However, the problem is more common with elders because as you age your stomach starts producing less amount of acid and when your stomach does not have a
sufficient amount of acid, then you will not be able to digest protein to build muscles or burn fat
Protein Diet Plan For Muscle Building
A nutritionist-approved high-protein diet plan for muscle building, then we have provided a sample one for reference. You can make alterations to the same for each day by replacing some of the food items with other same protein content items as per your taste and preference.
before Breakfast Start your day with a scoop of whey protein in either milk or water. because of the rest of the muscle tissues, they need high protein food to work a day on your body Breakfast Your breakfast should be a complete meal as it is the first step that you eat before starting your day. start with a glass of low-fat milk. because milk is a great source of casein protein. You can add, like oats to your milk for some healthy carbohydrates and fiber to boost the metabolic rate of your body. A high metabolic rate promotes enhanced performance for a strenuous workout session. Oats also contain a high amount of Vitamin A, folic acid, zinc, biotin, iron, and thiamine, which are all helpful in boosting muscle healing. Four whole eggs, either boiled or plain omelet without oil should make to your breakfast for your daily dose of BCAA’s, which are essential for muscle development.
Before 20 minutes
black coffee or BCAA
with one banana
immediately a protein shake or high protein foods like
the container of dry fruits, broccoli, meat, boiled eggs boil chicken, etc..
Lunch For lunch prepare a fresh green veggie salad either in a raw or boiled form. Do not add any fattening dressing to it. Evening Pre-Workout One scoop of your favorite whey protein with a glass of milk, you can add nuts like walnuts and almonds to it for a protein boost. Dinner Dinner should be light with a cup of boiled pulses, a small portion of chicken, and a bowl of fresh-cut fruits. Before Sleeping A glass of low-fat milk with casein protein and add whey protein to keep your muscles in an anabolic state during the night hours. Diet For Muscle Building - What To eat?
diet is all about cereals, legumes, and dairy, which are a mixture of carbohydrates, fats and a limited amount of protein. An average Indian bodybuilder needs to get 45 percent of his daily calories from protein only. It means, he must include various food combinations in his diet to maintain protein intake. Here is a brief snapshot of how much protein the main components of diet contain so that you can decide what you wish to include in your meal plan. Grains And Beans A large number of grains and beans that we include in our daily diet are a complete source of protein, but they lack an amino acid ratio which is essential for muscle building. It means, even if you have grains and beans in proper combinations you may lack the amount of protein and amino acids needed for bodybuilding. Also, you will have to eat them in greater quantity as compared to animal protein to obtain the equivalent protein value. Grains and beans are considered a good source for sedentary people who need a low amount of protein, which is not adequate for a bodybuilder. For muscle building, you need more concentrated sources of protein that must have a good mix of branch amino acids which grains and beans alone may not be able to provide.
Rice Rice is an Indian diet staple and contains a minimal amount of protein in it which is only 5 to 7 percent. However, you can combine rice with yellow pea to make a protein booster combo. Rice protein contains a rich amount of sulphuric amino acids called cysteine and methionine whereas it has a very low amount of lysine which lends a negative impact to its bio-availability. On the other hand, the pea protein contains a good amount of lysine with lower quantities of methionine and cysteine. Thus, making a combination of these two can offer a whole protein and amino acid ratio. Dairy Your favorite cup of low-fat milk comes packed with the goodness of 8grams of protein and only 10grams of fat. The biological value of low-fat milk is about 80 to 90 with a net protein utilization of 81. Do you need any more reasons to have that glass of low-fat milk daily? However, bodybuilders are often suggested to take normal milk with enough amount of fat to cash on their insulin neutral properties. The protein present in milk is called casein which is roughly 80 percent of the total protein rest 20 percent is whey. casein is a slow-digesting protein that takes 5 to 7 hours to get digested completely. Every time you take casein your amino acid levels in your bloodstream start rising slowly thus keeping the same elevated for a longer period.
Cottage Cheese The muscle-building powers bestowed upon cottage cheese come primarily from casein and its good bacteria. The bacteria present in cottage cheese helps in breaking down and absorption of the nutrients you consume for your daily protein intake. If we see on the nutritional level, Indian is a mixed bag of all kinds of nutrients in varying quantities. A good amount of Vitamin A is also needed to ensure proper digestion of all the protein you are taking. Your cereals, legumes, beans, and vegetables are a good source of protein and amino acids, but the quantity of different branched amino acids is often low in these products thus hampering their bioavailability. But, there is animal protein as well which one can include in their diet. It contains protein as well as all the essential amino acids which lack in plant protein. Here are some common animal protein options for diet.
Meat The plus side with meat is that it is the whole and complete source of protein as well as essential amino acids. Also, it is not known for any allergic tendencies. But, people often find absorbing animal protein difficult and only 20% of the total protein is usable. Also, it is low on natural nutrients and vitamins and contains a lot of calories combined with unsaturated fats. All these components make it hard to digest animal protein from meat.
Chicken A three-ounce serving of chicken can provide you close to 25gm of protein during a single meal and will include only 2 to 3 grams of fat, which is considered essential for muscle building.
Fish Fish is a good source of protein with five grams in every three-ounce serving, But the best part about eating fish is it is a powerhouse of Omega 3 fatty acids and is extremely low in carbs and saturated fats.
Eggs Eggs remain an unavoidable part of every high protein diet because of their ideal protein ratio. One medium-sized egg contains roughly 6 grams of protein, which means eating two whole medium-sized eggs for breakfast who have already consumed about 13 grams of protein for the day. But some people are allergic to eggs, so you better check your health condition before binging on an egg diet.
Adding a good amount of protein to your daily diet is important to promote weight loss and muscle gain. But overeating of it can have some adverse effects on your health. So, make sure you ask your trainer your daily protein requirement according to your body weight.
5. Foods to avoid when building muscle
1. White Bread
2. Diet Soda
3. Ice Cream
5. Fried Foods