Hi and welcome to Part 2 of Muscle Training Diet Plan –
Optimum Nutrition for Muscle Gain
If you read my previous article Muscle Training Diet Plan – Part 1 – How to Eat to Grow, you now have a better understanding of the elements that go into creating a healthy eating plan.
Now we will look at putting it together for optimal lean muscle gain.
How Many Calories for Gaining Lean Muscle?
In order to gain muscle, we need to consume more quality calories per day than what we ‘burn’.
The term ‘Calories in verses Calories out’ is not just for those wishing to lose weight and it is very beneficial to become quite aware of how many calories you consume on a daily basis.
Basal Metabolic Rate:
Your body requires a certain amount of calories just for everyday function. In fact, over 50% of your caloric intake is burned supporting your body’s ‘at rest’ needs.
Basal Metabolic Rate (BMR) is the term used to discern the amount of calories your body requires for normal bodily function.
The following formula will help you to calculate your own BMR:
Formula for BMR:
Men: BMR=66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women: BMR=665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)
W = weight in kilograms (weight in lbs/2.2 =weight in kg)
H = height in centimetres (height in inches x 2.54) =height in cm
A = age in years
Note: the above formula does not account for different body compositions i.e. two people may enter the same details with one having more lean muscle weight than the other. More lean muscle promotes a faster and longer burning metabolism.
The above formula gives a basis to go by. For a more optimal result a consultation with a health care professional is recommended.
Example BMR calculation of a male aged 35, height 175 cm, weight 85 Kg:
BMR=66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
66.47 + (1168.75) + (875) – (236.25)
BMR = 1873.97 (round down to 1870)
Therefore, our example male burns an average of 1870 calories per day for normal ‘at rest’ bodily function.
Easy Formula for Muscle Gain
An easy formula for working out your daily calorie requirements for gaining quality muscle mass is to multiply your body-weight in pounds by 18 (weight in kg x 2.2 = weight in Lbs)
So again, using our example male muscle builder from above:
Body-weight in pounds (85 kg x 2.2) = 187 Lbs
So, our friend would begin his Muscle Training Diet Plan with a daily calorie intake of 3,366 calories (rounded down to 3,360 calories).
We can break this down using the 40, 40, 20 formula I showed you earlier in Part 1:
3,360 x 40% = 1,344
3,360 x 20% = 672
Protein = 1,344 Calories
Carbohydrate = 1,344 Calories
Fats = 672 Calories
We also know that both protein and carbohydrate contain 4 calories per gram and fats contain 9 calories per gram.
1,344/4 = 336
672/9 = 74.6
So, our example muscle builder would create his ideal muscle training diet plan upon the following information:
Example of a 3,360 Calorie/Day Meal Plan
6:00 am Pre-Breakfast Shake (upon rising) – 30g Whey Powder, 250 ml Skim Milk, ¼ tsp Cinnamon, 2 x Whole Raw Eggs (378.5 Calories)
8:00 am Breakfast – Omelette: 3 x Whole Eggs + 3 x Egg Whites, 3 x Cherry Tomatoes, 4 x Onion rings, 1 x Shiitake Mushroom, 2oz Chicken breast, 15g Cheese. 2 slices of Wholegrain Toast, 1 x tbsp Butter unsalted (671 Calories)
10:00 am M/T (snack) – 2 tbsp Natural Peanut Butter on Celery Sticks, Apple (307 Calories)
12:00 pm Lunch – Salad: (1 cup baby spinach, 5 x cubes feta cheese, 3 x cherry tomatoes, 5 x stuffed green olives, 4 x rings raw red onion), water-packed Tuna 200g drained (418 Calories)
2:00 pm A/T (snack) – 100g oats (dry weight), 150g Skim Milk, tsp Honey, Cinnamon, 2 x Whole Raw Eggs (611.5 Calories)
4:30 pm Pre Workout Shake – 30g Whey Powder, tsp Honey, Cinnamon. 2 x Whole Raw Eggs (221.5 Calories)
6:00 pm Post Workout Shake – 1 scoop ASR UPC775, 20g Maltodextrin (218 Calories)
7:30 pm Dinner – 1 cup steamed kale, 1 cup steamed broccoli, ½ cup steamed carrot, 1/3 cup cooked brown rice, 4oz skinless chicken breast (271 Calories)
10:00 pm Supper (pre bed snack) – 200g Cottage Cheese, 1 x Whole Raw Egg (265 Calories)
Total Calories = 3,361.5
As you can see by the above meal plan, you can incorporate quite a variety of clean healthy foods and flavors, with consistent meals, and still reach the desired calories.
Eating clean foods on a muscle training diet plan does not need to be a boring and bland experience.
Do you want to know how to cook amazingly delicious meals, which will fully support your efforts in and out of the gym? I highly recommend Anabolic Cooking by Dave Ruel ‘the Muscle Chef
Of course, strictly speaking we also need to consider other calories which can accumulate throughout the day from sources such as coffee and other beverages, sauces, items not on our menu plan like the slice of cake we succumb to at a work meeting etc J.
In addition to this, we all have differing circumstances and lifestyle conditions. For example, you may be a brick layer or farmer which is somewhat more physically demanding than a sedentary position like office worker.
Tweaking the System
Using the above guidelines you can develop a beneficial nutrition plan to match your goals.
After establishing your daily calorie requirement, allow a week or two of implementing your plan. If you find you are not gaining some quality weight, simply increase the calories by, say, 50 – 100 and assess this after another couple weeks and so on.
The same applies in the case of you finding your gains include some undesirable weight (fat). Then you simply decrease your daily calories by 50 – 100 until you reach the amount which works best for you.
Counting the Calories:
I know it can seem daunting and a bother, but once you start taking accountability and keeping record of your daily caloric intake, whilst incorporating a good muscle building program , you will see evident progress of lean muscle gain.
most food labels contain all the information you need:
- Energy (kj/cal) per serving
In addition to this, I personally find it very useful to have a reference guide on hand such as the CalorieKing Calorie, Fat & Carbohydrate Counter
- It really helps to create a list of Healthy Lifestyle foods you can use in your Muscle Training Diet Plan.
- Use your imagination to create a number of meals from the foods in your list.
- Plan ahead for the week to save stressing each day.
- Before shopping – write a list of Healthy Lifestyle foods you require and do not deviate.
- Avoid the ‘empty calorie’ isles i.e. soft-drinks, snacks, chips, packaged frozen foods etc.
- Never shop when hungry.
- When you leave the shops with only the items on your list – congratulate yourself…Good Job!
- Have a day of preparing meals in advance and freeze them for convenience.
- Pre-pack your snacks such as nuts, fruits, yogurt, cottage cheese etc
Well…there you go.
It is not difficult to create your own muscle training diet plan. You just need to possess the desire to learn and succeed.
Really, it is a process of learning to become accountable – to you.
Here, you have been given a foundation for understanding the elements of healthy eating to gain quality muscle mass when combined with a good muscle training program.
A Healthy Lifestyle is all about gaining knowledge and applying that knowledge to enjoy a more fulfilling and lasting quality of life.
If you have any questions or relevant information you would like to share, please leave a comment in the box below.
Alternatively, you may contact me firstname.lastname@example.org
Here’s to a Healthy, Lean, Muscular You!
Contact : email@example.com
Thank you for reading Muscle Training Diet Plan – Part 2