Healthy Diet Plan To Gain Muscle And Lose Fat

Wrapping Up: What Are Macronutrients

DIET PLAN TO BUILD MUSCLE & LOSE FAT | How To Find Calories, Protein Intake & Healthy Foods

In conclusion, macronutrients are three major nutrients your body needs to function and stay healthy. Its essential to understand the roles of carbs, proteins, and fats, and you can use a balance of each to meet your fitness and health goals.

If youre interested in counting macros for your fitness goals, were all for it. Just give yourself time to adjust, especially if you are new to nutrition tracking and fitness in general. Remember, its all about progress, not perfection, and finding the balance that allows you to achieve your goals and maintain progress.

And if you want an all-in-one workout system that you can use anywhere, check out our Gorilla Bows. Youll discover the magic of resistance training on your health, fitness, and physique. Combine our programs with your target macros to start seeing real results.

Does Fasting Make You Hungrier

Fasting can make you hungry, but give yourself time and you will soon be able to manage it. With fasting, there are many improvements, like reduced fat and more muscle in your body composition , less bloating, increased energy, and yes, eventually less hunger. So, patience and perseverance are part of the fasting package to start, but once you get in the rhythm of it, hunger becomes less of an issue.

Number Of Meals Per Day

There is still debate about the number of meals a person should eat each day within the bodybuilding community.

A person who is bodybuilding needs carbs to provide additional energy during workouts.

They can include the following as examples:

  • whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
  • starchy vegetables, such as potatoes
  • fruits, such as oranges, apples, and bananas
  • other vegetables, such as leafy greens, cucumbers, and broccoli

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Not Drinking Enough Water

I cant say enough about how important it is to drink water. Essential to kidney function, hydrated skin, and a fully functioning digestive system, drinking water is crucial to eating clean:

  • Drinking water can help you lose weight. Have a large glass before a meal to have less room in your stomach for food.
  • Consuming lots of water helps the kidneys function well, regulating the fluid in the body.
  • The bodys waste processes work as intended when plenty of water is taken in.
  • Not drinking enough can affect your thinking and reasoning.
  • Water helps oxygen move through the body.
  • Not drinking enough water can affect the lubrication between joints and cartilage.

So, overall, its a no-brainer. Drink lots of water. Your body will thank you for it! I drink about 70 ounces of water every single day. Follow this simple rule: drink about half your weight in ounces, every day.

Should You Count Macros

Meal Plan To Lose Weight And Gain Muscle Bodybuilding ...

Many in the fitness world count macros to monitor their diet and track progress. If youve ever heard of If It Fits Your Macros , youll be familiar with this concept.

Counting macros is a type of flexible dieting where you focus on macronutrients instead of calories to lose weight or achieve other health goals. For most people, that means eating whatever you want as long as it fits into your macro percentages.

For example, someones macro goals might be 50% carbs, 30% protein, and 20% fats. They would use these percentages to calculate how many grams of carbs, protein, and fats they can eat each day.

Athletes and those trying to lean down or build muscle will often focus on macros to ensure theyre getting enough protein.

Some people love counting macros, but its also not for everyone. If you have specific fitness goals, counting macronutrients can help you track your nutrient ratios without obsessing about calories or clean eating. That being said, many people can often meet the intakes they desire through a well-balanced diet.

MD Anderson recommends visualizing your macro ratios on a plate:

  • Whole grains, vegetables, fruits, nuts, and seeds should fill two-thirds of the plate.
  • Lean protein and plant-based proteins should fill one-third of the plate.

You might need to find what works best for you. The important thing is finding healthy eating patterns you can maintain to help you meet your health-related goals.

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Best Exercises For Gaining Muscle

Along with a high-protein, whole-foods diet, incorporating strength training exercise into your routine is crucial.

Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights.

If building muscle and reducing fat is your goal, experts recommend a training protocol of at least two days of resistance training per week.

A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week .

Combining strength training exercises like squats, bench presses, pushups and other muscle-building exercises for two to three days per week alongside one to two days per week of interval training may be the perfect combination.

Studies show that combining high-intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength .

Summary

To build muscle, increase your protein intake to at least 0.73 grams per pound of body weight per day and complete strength-training exercises at least twice per week.

Benefits Of A Whole Food Diet

In a 2014 analysis by Yale University, they concluded that a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.

A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

In fact, one review from 2019 stated that diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally. This is a big endorsement for a whole food diet.

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How To Exercise To Gain Weight For Football

Of course, everyone knows there are two components to any health and fitness program. Eating a healthy and balanced diet is certainly one piece of the puzzle, but the other piece is just as important. This second piece is exercising.

While everyone should exercise to become healthier, athletes must exercise far more intensely than the casual gym-goer. And just as different types of athletes eat differently because of their varying goals, they must exercise differently to achieve their purposes.

Continental Diet Plan For Weight Gain

Weight Loss Meal Prep | Healthy Recipes To Lose Belly Fat

A sample diet plan if you are looking at other options. Just try to include calorie and protein-rich food in all your meals.

  • Breakfast 2 toasted whole-grain pieces of bread with 2 tbsp of peanut butter and 2 boiled eggs. One glass of hot chocolate with good quality cocoa or milk and one fruit of your choice.
  • Lunch Chicken breast or grilled Fish Fillet with Wholewheat pasta or 1 cup of brown rice and legumes. One cup of green leafy vegetable, tomato, and cheese.
  • Evening Snack Tea/coffee with whole wheat scones or muffins and OR a fistful of mixed nuts.
  • Dinner Lambchop or fish fillet or tofu shallow fried in olive oil. Sweet potato mash or cauliflower mash with milk and 2 cups of vegetables.
  • Dessert full-fat cream with fruits and nuts, yoghurt, pancakes with maple syrup or honey.

Read Also: Dr Oz 2 Week Diet Recipes

Does Intermittent Fasting Affect Fertility

It is thought that Intermittent Fasting can have an effect on fertility. Although there are not a lot of studies to draw from on the topic, it is known that changes in the body mass index can alter the delicate balance of hormones needed for conception. The ovulation cycle can become irregular and the pituitary gland can sense and react to low caloric intake, thus signaling a reduction in ovulation.

You Can Build Muscle And Lose Fat Simultaneously

“Although many people claim that you cannot do it, it is indeed possible to build muscle and lose body fat simultaneously. This process is often referred to as ‘recomping,'” Ben Carpenter, a qualified master personal trainer and strength-and-conditioning specialist, told Insider.

“Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing,” he said. “However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time.”

Carpenter cited a study that found that men eating in a 40% energy deficit for four weeks while resistance training, doing high-intensity interval training, and consuming a high-protein diet were able to increase their lean body mass.

A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle.

So yes, it’s doable.

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Know Muscle Building Protein Requirements

When you work out regularly, especially if you’re training for muscle building, your protein needs are higher than people who are sedentary.

Todays Dietitian recommends consuming about 1.4-2.0 grams of protein per kilogram of your body weight daily, which equates to 0.6-1 gram of protein per pound of your ideal weight each day.

For example, if your goal weight is 130 pounds youd need about 78-130 grams of protein daily to build or maintain lean mass and burn fat.

Examples of protein-rich foods and corresponding protein content is as follows:

  • 3 ounces of lean ground beef: 22 grams
  • 3 ounces of skinless chicken: 26 grams
  • 3 ounces of grilled salmon: 21 grams
  • 1 cup of plain low-fat yogurt: 12 grams
  • 1 cup of low-fat cottage cheese: 28 grams
  • 1 scoop of protein powder: 25 gram
  • 1/2 cup of cooked lentils: 9 grams
  • 3 ounces of tofu: 9 grams
  • 1 cup of low-fat milk: 8 grams
  • 1/2 cup of cooked quinoa: 4 grams
  • 1/2 cup of cooked black beans: 7 grams
  • 2 tablespoons of peanut butter: 8 grams
  • 2 large eggs: 12 grams

Choose a variety of proteins to meet your daily needs for muscle building and fat loss.

Watch this video to calculate YOUR daily protein intake!

Avoid Processed Foods To Lose Fat And Build Muscle

Indian Diet Plan To Lose Fat And Gain Muscle

Processed foods are really a lot of empty calories that do not provide nutrition at all. Sure, they fill you up and satisfy hunger for the moment, but they do nothing for your body.

The simplest reason for avoiding processed foods is to know exactly what you are putting in your body every time you eat. Look at it this way, the best way to have control over whats in the calories you eat is to eat food in its natural state.

An orange is an orange, plain and simple and a chicken breast, is well, chicken. Healthy, wholesome foods that are naturally good for you should be the mainstay of your diet.

Foods that have hidden sugars, unhealthy fats, and ingredients you cant pronounce or even attempt to understand should not be in your grocery cart. There are also a lot of fake healthy foods out there that trick you into thinking you are eating well, when in fact, you arent at all.

Remember these tips when avoiding processed foods:

  • Foods that claim to be low sugar or sugar-free will have ingredients like aspartame, saccharin, and sucralose
  • Fat-free items are typically fat-reduced but sugar-increased
  • There are lots of names for hidden sugar, like maltodextrin, barley malt, sucralose, glucose-fructose, and corn syrup solids
  • Gluten-free items can contain a lot of sugar, salt, and fat, so read the labels carefully
  • Instead of refined white flour when baking, look to whole wheat flour, cassava flour, chickpea flour, or almond meal

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Bodybuilding Nutrition: Foods To Eat And Avoid

Like training, diet is a vital part of bodybuilding.

Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.

Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results.

Here are foods you should focus on and foods to limit or avoid:

Low Moderate High Cycle For Fat Loss

In the following example, our male athlete has a DCML of 3000 calories. He is wishing to lose weight slowly while maintaining as much muscle as possible, and decides to try eating an average of 2700 daily calories over the next month. Protein intake will remain consistent, and based upon the principles detailed in the frequent feeding section above. Fat intake will remain at a steady 20-30 of daily calories . The remain amount of calories would be eaten as carbs. The low, moderate and high cycle would look something like this:

  • Monday – 2100 calories . 200 grams of protein, 70 grams of fat , and 167.5 grams of carbs.
  • Tuesday – 2700 calories . 200 grams of protein, 90 grams of fat , and 272.5 grams of carbs.
  • Wednesday – 3300 calories . 200 grams of protein, 100 grams of fat , and 400 grams of carbs.
  • Thursday – 2100 calories . 200 grams of protein, 70 grams of fat , and 167.5 grams of carbs.
  • Friday – 2700 calories . 200 grams of protein, 90 grams of fat , and 272.5 grams of carbs.
  • Saturday – 3300 calories . 200 grams of protein, 100 grams of fat , and 400 grams of carbs.
  • Sunday – 2700 calories . 200 grams of protein, 90 grams of fat , and 272.5 grams of carbs.

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Frequent Feeding Diet Approach Made Simple

Many of us lead busy lifestyles which can make preparing and squeezing in extra meals very difficult. The following template simplifies this eating approach. Please note that the times used in this template are for example purposes only. For major meals, focus on proper portion sizes.

During breakfast, you will want 1/3rd of your plate filled with a protein food , 1/3rd of your plate should be a quality complex carb source such as oatmeal or a whole wheat bagel, and 1/3rd of your plate fruit. You may also add in breakfast appropriate veggies, such as onions, fresh salsa or spinach – which all go well with an omelet.

For lunch and dinner, fill 1/3rd of your plate with a protein food , 1/3rd of your plate with a quality complex carb , and 1/3rd of your plate with veggies.

  • 7 AM – Breakfast
  • 7:30 PM – Snack

Breakfast Foods. The following is a list of possible breakfast food choices:

  • Proteins – Eggs, cheese, milk, cottage cheese, turkey bacon, turkey breakfast sausage, Greek yogurt. You may also eat chicken, fish, beef, etc.
  • Quality Complex Carbs – Oatmeal, whole wheat bagel, whole grain cereal.
  • Fruit – Banana, apple, orange, etc.

Lunch and Dinner Foods. The following is a list of possible lunch and dinner food choices:

Snack Foods. The following is a list of possible healthy snacks:

How Does The Anabolic Diet Work

Diet Tips To Lose Weight and Gain Muscle (AT THE SAME TIME)

According to DiPasquale, alternating carbohydrate intake allows you to burn more fat as fuel. This allows you to preserve as much muscle mass as possible.

In a typical diet, all three macronutrients carbohydrates, protein, and fat are used. For athletes, weightlifters, and bodybuilders, this natural process causes concern when they want to lose weight yet preserve muscle gains. The benefit of the anabolic diet is that its not calorie restrictive.

The body needs calories to maintain muscle mass, so any decrease in caloric intake could cause a loss of lean body tissue. Instead, the plan promises to alter metabolism to favor fat, allowing you to eat a normal amount of calories while still seeing a reduction in body fat percentage.

The anabolic diet is delivered in phases. Each one is designed for either maintenance, gain, or weight loss goals.

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The Importance Of Protein

When youre trying to build muscle, the right diet is critical.

A healthy diet rich in whole foods, such as fresh produce, healthy fats, complex carbohydrates and protein, is best for everyone, regardless of fitness goals.

Individuals trying to reform their body composition may need to focus on bumping up their protein intake, as studies have shown that a high-protein diet is necessary for promoting muscle growth.

For example, a recent review concluded that 0.731 gram of protein per pound of body weight per day is best for maximizing muscle gain and strength .

Another review of 49 studies found that even though participants consumed an average 0.64 grams of protein per pound of body weight per day, supplementing with 35 grams of additional protein daily led to even further gains in lean body mass .

This review included people in resistance training programs.

The researchers concluded that consuming the recommended daily allowance of 0.36 grams per pound appears insufficient for those who have the goal of gaining greater strength and fat-free mass with resistance training .

Whats more, research from the International Society of Sports Nutrition suggests that even higher protein intakes of 1.11.4 grams per pound per day may be needed to maintain lean body mass in resistance-trained people who are following low-calorie diets .

Rule Number : Don’t Forget To Stay Hydrated

The ability for your muscles to regenerate effectively is promoted by a sufficient intake of fluids.

Regardless of your goals whether you’re trying to build muscles or define them water is THE nutrient for your body. Drink 2 to 3 litres a day.

We recommend 1 litre more on workout days to compensate for the fluid lost during exercise.

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