Health Fitness

High protein diet plan: how to structure the best diet to build muscle mass

Do you have problems gaining muscle mass? You’ve probably tried all kinds of crap touted by bodybuilding magazines as “the latest breakthrough” for huge muscle gains, but have you really sat down and structured a high protein diet plan to incite positive changes in your physique? Before I cover my way of structuring the best diet to build muscle, it is essential that you discuss a couple of important points beforehand:

1. You must eat 5-6 meals spaced every 3-4 hours, day after day, otherwise you can forget about having a strong and lean body.

2. Realize that the best diet for building muscle mass is to consume the proper ratio of protein, carbohydrates, and essential fatty acids or generally known as “good” fats.

So, to gain more muscle size, I would recommend a daily caloric intake of 50% protein, 30% carbs, and finally 20% fat. Don’t subscribe to the common belief that a high protein diet plan can interfere with proper kidney function. Remember that you don’t plan on lying on the couch, watching TV while eating junk food all day. Your goal is to gain weight by increasing muscle size and the only way to achieve this is by following a high protein diet plan. Alright, I’m going to stop blabbering now and tell you how I plan the best diet to build muscle.

Meal structure 1:

The most important meal of the day, breakfast: 1 scoop of whey protein, 2 whole eggs, 1 cup of low-fat milk, a bowl of oatmeal, and a capsule of high-strength multivitamin = 44 grams of protein.

Lunchtime: One cup of brown rice, 3.5 oz of grilled chicken with 2 egg whites plus mixed vegetables and vitamin C = 36 grams of protein.

Meal 3: 4 whole eggs, one scoop of whey protein, one cup of pasta, and one tablespoon of flaxseed oil = 48 grams of protein.

Dinner – Tuna sandwich in water along with an apple or banana plus vitamin C = 30 grams of protein.

Meal before bed: 1 tablespoon of buttermilk mixed with a large glass of low-fat milk, a small cup of yogurt, and 1 tablespoon of flaxseed oil = 32 grams of protein.

Meal structure 2 (training day):

Breakfast: 1 scoop of whey protein, 1 lean burger with 2 whole-grain buns, 1 apple, 1 multivitamin plus 1 scoop of flaxseed oil = 44 grams of protein.

Lunch: One cup of brown rice, 4 oz of stir-fried meat with 2 whole eggs, mixed vegetables and vitamin C = 40 grams of protein.

Pre-workout meal: One scoop of buttermilk, one bowl of oatmeal, and one banana = 32 grams of protein

Post-workout meal: 1 1/2 tablespoons of buttermilk along with a glass of lemonade to shoot your insulin through the roof! = 36 grams of protein

Dinner: 3.5 oz chicken breast strips with 1 baked potato, mixed greens, and vitamin C = 30 grams of protein.

Meal before bed: another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole wheat toast, and of course, a scoop of flax seed oil = 39 grams of protein

I weigh about 175 pounds, so I would try to get at least one gram of protein per pound of body weight daily. The first meal and the second meal provide a total of 190 grams and 221 grams of protein, respectively. As far as I’m concerned, this is the best diet for building muscle. This type of high protein diet plan has served me well thus far, and you can use it as a guide in structuring your own mass gainer diet.

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