Muscle And Strength Diet Plan

How To Eat On Nontraining Days

How to gain MUSCLE for SKINNY guys | Full DIET plan

Muscles require rest days to grow, but you shouldnt scarf down the quantity of carbohydrates you do on training days since the demand for carbs can fall considerably when youre inactive. This is where people often get into troublethey continue to maintain a high-carb intake on days they dont hit the iron and arent burning through a lot of carbohydrates. The end result? A rise in unwanted body fat, especially around the lower back and midsection.

The basics of our lean-mass meal plan sum up what youve just learned. As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. Youll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. On training days, you get to eat more carbs overall and your post-workout meal is loaded with themthe meal plan on page 3 includes 177g of carbs after training. Try this at another time of day and it could lead to fat gain here it will spur muscle growth.

4 of 6

George Rudy

Know Your Bmr Basal Metabolic Rate

Your basal metabolic rate refers to the calories your body needs to regulate brain function and muscle mass, maintain liver and kidney mass, and support breathing and heart rate.

Your BMR doesnt include the energy you need to move. It refers to the absolute minimum number of calories you need to maintain these functions and is typically measured while sat at rest.

If all you did all day was watch TV box sets youd only need to hit your BMR calorie intake to maintain body mass.

Calculating your BMR:

  • BMR = 66 + +


  • BMR = 655 + +

Whenever you move, you need more energy on top of your BMR.

Movement requires work. Work requires muscle contraction and muscle contraction requires energy.

Whether its because of a brutal cardio workout, a strength session, walking or fidgeting more movement means more calories burned .

The total number of calories you burn each day is simply your BMR and your physical activity added together.

BMR + activity = TDEE

Working out your daily activity level:

  • Sedentary : BMR x 1.2
  • Lightly active : BMR x 1.375
  • Moderately active : BMR x 1.55
  • Very active : BMR x 1.725
  • Extremely active : BMR x 1.9

Knowing What To Eat To Gain Muscle Also Means Avoiding Junk

When trying to build muscle and not add fat, getting the right balance of nutrients and calories is essential. Your clients will have little room for so-called empty calories. In other words, they need to avoid junk food.

In addition to the protein-rich foods and complex carbs, like brown rice and quinoa, have your clients fill out the rest of the days calories with mostly vegetables. Some fruit is good too, especially before a workout. The kinds of foods that wont help with muscle gain and that should be avoided include:

  • Alcohol. These are truly empty calories with almost no nutritional value. Also, drinking can make it hard to work out the next day.
  • Added sugars. Natural sugars from fruits and vegetables help fuel workouts. Added sugars in processed foods only promote fat gains.
  • Fried and processed foods. These kinds of junk foods may have protein, but the fats and additives can increase inflammation and support putting on fat, not muscle.

Gaining muscle is a long-term goal. If you have clients interested in putting on muscle, help them get there more efficiently and effectively with a great workout plan and a healthy, protein-rich diet.


1. Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W., and Phillips, S.M. . British Journal of Sports Medicine. 52, 376-84. Retrieved from

Recommended Reading: How Much Of Weight Loss Is Diet Vs Exercise

Why Building Muscle Is Difficult For Some Women

As Steve covered in How to build muscle and How to bulk up for men, the principles of weight gain are all the same regardless of your sex or gender:

If you want to gain weight, eat more calories than you burn regularly. Want to put on the right KIND of weight? Exercise and eat the right way too.

Now, theres plenty of nuance to this when comparing men and women:

  • Due to our natural hormones, itâs generally more difficult for people with typical female anatomy to gain muscle than people with typical male anatomy.
  • We have a lot of factors that have been proven to make it even harder as well.

But that doesnt mean its impossible!

It just means we have to work harder for it.

Ugh, I know.

Now, one thing I want to touch on quick: if you see a woman who is absolutely jacked and at an extremely low body fat percentage, I guarantee she has been working her butt off for a very long time with the goal of building muscle.

Itâs not something that happens overnight, or by mistake.

In addition, some women with larger amounts of muscle mass choose to take steroids to help assist them in gaining muscle, because we simply donât have the hormones naturally to get to that size.

So if youâd like to build muscle, but not as much as a professional bodybuilder donât worry, itâs not something that happens by accident.

With that out of the way, lets talk about body fat and body types:

This guide is going to primarily focus on two things:

Nutrition Lifting And Healthy Diet Plans For Football Players

Diet Plan For Muscle Gain Female

Spooky Nook Sports

The life of an athlete is full of challenges. Not only must you practice and train seemingly endless hours to perfect your craft and your sport, but you also have to worry about your body. Unlike so many other professions, hobbies and pastimes, the state of your body has a very real and immediate effect on your ability to play a sport.

If athletes dont work hard to stay in peak physical condition, it often wont matter how skilled or knowledgeable they are. If they arent strong, fast and healthy, their body simply wont be able to keep up with the demands of the sport. This is true in every sport from basketball to hockey, gymnastics, wrestling and of course, football.

Because of this, its imperative for athletes such as football players to gain an intimate knowledge of how to care for their bodies. They need to know about nutrition, exercise, weight gain and loss and a whole host of other elements.

While it takes a lot of learning and study to become a true expert in these areas, we know its important to start somewhere. Thats why weve put together a starter guide to a healthy diet, weight gain and nutrition for football. After reading, you should have a better sense of the landscape of sports health and nutrition and feel more equipped to go out and keep learning.

Also Check: What Is A Smoothie Diet

Help Get Cravings Under Control

Also, strength training will help you better manage your appetite. This is because, just like endurance sports, it has an effect on hormone levels that influence food intake. That way, you wont succumb to sweets and other calorie-laden treats that await you at home when you get home from the gym. The fact that youve worked hard in training and dont want to spoil your results by overeating can also play a role.

Week Eating Plan For Women

  • Week 1 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

Also Check: Good Diet For Belly Fat

Vitamin And Fibre Consumption:

Stop me if it sounds fallacious, vitamins are so underrated in every bodybuilders meals plan. All you think about is protein and further protein which lastly ends in the negligence of micronutrients, notably dietary nutritional vitamins. Nevertheless now you may should take some time and plan your micro nutritional vitamins now sooner than it will get too late.

Equally, fibres are very important a part of every Pakistani bodybuilders meals plan plan. Fibres have a broad fluctuate of benefits along with reducing LDL ranges, combating most cancers, stabilizing blood sugar ranges and killing constipation.


Nutrient Groups: Fast Protein + Extreme GI Fruits

What to Eat:

  • Vegetarians: Whey Protein Shake and One medium to large dimension piece of fruit
  • Non-Vegetarians: Whey Protein Shake and One medium to large dimension piece of fruit

The significance of pre-breakfast meal:A pre-breakfast meal or wake-up meal could also be very important for bodybuilders and athletes whore eyeing to put on some mass and size. When you stand up after a sleep of 7-10 hours, your physique is already on the highest stage of catabolic state of the day. It signifies that your physique is now burning your lean muscle tissue as a gasoline for functioning.

Nutrient Groups: Protein + Low GI carbs or Gradual Digesting Carbs + Healthful Fats

What to Eat:

  • Vegetarians: Paneer Parantha /Paneer Bhurji + Greek Yogurt/ Low-fat yogurt + sprout salad
  • Non-Vegetarians: Eggs, Oatmeal, Milk, and Nuts

History Of The Clean Eating Diet

9 Nutrition Rules for Building Muscle | Jim Stoppani’s Shortcut to Strength

As clean eating is not a well-defined dietary program it is difficult to trace the history of it as a dieting paradigm back to a singular beginning.

One could give credit to the ancient Greek physician Hippocrates who penned one of the first works on dietary principles and is responsible for the famous quote, Let food by the medicine and medicine be thy food.

Recommended Reading: Lose Five Pounds In A Week Diet

It Is Hard To Stick To A Diet For A Long Time

If you dont add exercise to your diet and try to only lose weight by reducing calories, you probably wont last long on such a low intake. Many people often go on strict diets and cut their calorie intake in half or have a few fruit detox smoothies a day in the hope of losing weight quickly.

But logically, this does not last long and after some time they easily succumb to great hunger and eat everything they can see. Instead of losing weight gradually, they often fall into a cycle of starvation and overeating.

Proteinthe Dietary Building Block For Muscle Growth

To be fit and healthy during any kind of workout plan, your clients should be eating a balanced, nutrient-dense diet. But, to focus on muscle gains, getting adequate protein is most important.

Muscle tissue is made up largely of proteins, which is why this macronutrient is essential. Very few people in the U.S. have a hard time getting enough protein in their diet.

This is because the typical western diet is rich in protein. Also, protein turnover in the body is pretty slow for sedentary individuals.

For active people, especially those looking to add muscle mass, it is important to look closely at actual protein intake and make adjustments if necessary. Here are some general guidelines from research and sports science and nutrition organizations:

  • For sedentary individuals, about 0.81 grams of protein per kilogram of body mass is enough. That means a 150-pound person would eat about 55.5 grams of protein per day.
  • The American College of Sports Medicine and the Academy of Nutrition and Dietetics both recommend 1.2 to 1.7 grams of protein per kilogram of mass for active individuals. This translates to 95 to 136 grams of protein daily for someone who weighs 150 pounds.
  • A recent study that analyzed 49 other studies determined that the ideal amount of protein per day for gaining muscle is 1.6 grams per kilogram of body mass. For the 150-pound client, this is 109 grams of protein per day.

For a more detailed discussion of protein needs check out this ISSA blog post.

Don’t Miss: 0 1 2 3 Diet

History Of The Zone Diet

The zone diet was developed by Dr. Barry Sears, a biochemist by training.

Tracing back in history the zone diet truly began in the 1970s when Dr. Sears was completing his postdoctoral fellowship and his father died of a heart attack.

This life changing event spurred Dr. Sears to research the causes of heart disease and he began to develop a theory about how dietary fat and how it regulates the bodys chemistry and hormones are key players in the development of obesity and disease.

Protein Is A Key Nutrient To Support Mass Building

Easy Diet Plan For Weight Loss And Muscle Gain

Theres only one nutrient that builds muscle cells. Yep, protein.

It should account for around 15-35% of your overall dietary intake of macronutrients in order to build as much muscle as possible.

While carbs are needed for energy and fats are important for steroid hormone production, your body can only use protein to build new muscle cells.

Although its involved in making white blood cells and hormones, the main role of protein for a strength athlete is growth repair and regeneration of muscle cells.

So, how much protein do you need?

According to the latest research, around 1.3-1.8 grams per kilogram of body weight . That should be split over 3-4 meals to maximize the drip feed effect on protein in the muscle.

Protein helps to offset the gradual and natural process of protein degradation. It has an anabolic effect and provides everything your muscle needs to increase in size and strength.

Protein has an energy value of 4 kcal per gram. If you weigh 100 kg and need 130 g of protein to fuel your building muscle, thats a muscle-fueling 520 kcal.

Good sources of protein include:

  • Meat, dairy and eggs
  • Quinoa and buckwheat
  • Mycoprotein

Key Point: Your protein intake on this Ultimate Diet Plan for Building Muscle should be between 1.3-1.8 g per kg.

Read Also: Is Orange Juice A Clear Liquid Diet

A Sample Days Meals For Weight Loss

Now that weve gone over some of the basic principles of eating to gain weight and muscle mass, lets take a look at what a sample day on this kind of diet might look like.

Keep in mind, there are a variety of foods you can eat that provide equal nutritional value. So while the example below is one possible days worth of foods, dont feel confined to this menu. Experiment with foods you like that fit into these categories and see what you come up with for your football meal plans.

  • 7 a.m.: A bowl of oatmeal, fruit, and a protein drink.
  • 9:15 a.m.: A peanut butter and jelly sandwich and a protein bar.
  • 11 a.m.: Another peanut butter and jelly sandwich and a piece of fruit.
  • 12:30 p.m.: Mashed potatoes or pasta, steamed veggies and about six ounces of lean protein like turkey or chicken.
  • 3:30 p.m.: A snack like yogurt or cottage cheese and another protein bar.
  • 6:30 p.m.: Protein powder mixed with fruit juice and some more fruit.
  • 10:30 p.m.: A protein drink and some low-fat ice cream.

Building Muscle & Strength: 2 Bodyweight Kettlebells Steel Maces Bands At

Here are two home workout plans – upper/lower split and a 4-day split. These workout plans use kettlebells, steel maces, resistance bands and bodyweight exercises.

These plans can be done for 6 to 12 weeks. 6 weeks is the minimum that you should stick to these plans, 12 is the maximum. After you complete one of these home workout plans, take a few days off to rest, then start another one of these plans .

Assuming you have a minimal selection of tools, meaning not a wide range of kettlebell and steel mace weight sizes, weve provided two progressive overload options that make the most sense.

Progressive Overload Option 1: Slightly decrease rest time between sets each week.

Progressive Overload Option 2: Increase Reps/Sets & Intensity of the tension.

  • For intensity, you can increase it by moving slower on the eccentric, and more explosive on the concentric. Also, you can work on more powerful muscle contractions.
  • Increase reps each week. For example, if you are doing 10 reps on week 1 for a particular exercise, by week 8 you should be doing 20.
  • Increase sets each week. You can increase just a couple exercises by 1 set each week. So week one all 6 exercises are 3 reps week two, 4 exercises are 3 sets and two are 4 sets week 3, 3 exercises are 3 sets and 3 are 4 setsand so on. You should be at 4-5 sets for most exercises by week 8. Note: If this plan is hard for you, start week 1 with 2 sets each exercise instead of the recommended 3 sets.

Recommended Reading: Good Diets To Lose Weight And Tone Up

What Is Lean Muscle

Lean muscle, in simple terms, refers to muscles that do not have a lot of fat around or within them. To make this clearer, visualize two different types of people: the bodybuilders versus world strongmen.

It is safe to say that bodybuilders generally do have leaner muscle because they develop muscular hypertrophy for performance and aesthetic purposes. Whereas the strongmen group tends to have big bulky muscles. It actually shields muscles from damage, making it easier to lift super heavyweights.

Many factors come into play when gaining muscle, and many find it difficult to gain muscle without simultaneously gaining a ton of fat. Lets dive into 3 tips on how to build lean muscle!

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles