The 5 Day Diet To Gain Muscle Mass
If you are interested in building muscle, listen up because this diet to gain muscle mass will contribute to a high percentage of your success in the coming weeks.
Sure, workouts are necessary to build muscle, but I continue to see people who simply don’t take the nutrition side of things seriously.
I have put together a sample diet to gain muscle mass with some of the best muscle building foods that will get you on track to some serious gains in muscle size and buffness
You must change the way you eat on your off days because your energy output is not the same as your training days.
If you eat lots of carbs at night after a workout, that’s ok. But if you eat those carbs at the same time on your OFF days then you will start gaining ugly belly fat!
Sample Diet To Gain Muscle Mass – Workout Days
6:30AM Breakfast
1 cup of rolled oats
1 scoop of protein powder
¼ cup of eggwhites
2 slices of whole wheat bread
1 TBSP of peanut butter
1 TBSP of sugar free jam
“Mix cooked oats, eggwhite and protein powder and have toast, jam and peanut butter on side”
9:30AM Snack
1 cup of cottage cheese
½ cup salsa
1 cup of brown rice
1 cup of steamed eparate
1PM Lunch
1 cooked chicken breast (fresh chicken)
1 large salad (lettuce, cherry tomatoes, onions)
1 TBSP Low cal dressing
1 baked sweet potatoe on the side
4PM Pre-Workout Snack
2 scoops of protein powder
1 cup of fresh fruit
4 Rice cakes
¼ cup of almonds
“Blend protein powder with fruit. Enjoy rice cakes on the side with almonds”
5PM-6PM Workout
6:15PM Post-Workout Shake
1 Scoop of protein powder
2 cups of fruit juice
“drink eparately for best taste results”
7:30PM Post Workout Supper
2 Cups of White Rice or 1 large bake potato
1 chicken breast, turkey or 10 eggwhite omelette
2 cups of steamed asparagus
10PM Snack
¼ cup of nuts (your choice)
Omelette (6 eggwhites and 1 yolk)
1 scoop of protein powder(optional)
Sample Diet To Gain Muscle Mass – Rest Days
6:30AM Breakfast
1 cup of rolled oats
1 scoop of protein powder
1/4 cup of eggwhites
2 slices of whole wheat bread
1 TBSP of peanut butter
1 TBSP of sugar free jam
“Mix cooked oats, eggwhite and protein powder and have toast, jam and peanut butter on side”
9:30AM Snack
1 cup of cottage cheese
1/2 cup salsa
1.5 cup of brown rice
1 cup of steamed broccolli
1PM Lunch
1 cooked chicken breast (fresh chicken)
1 large salad (lettuce, cherry tomatoes, onions)
1 TBSP Low cal dressing
1.5 baked sweet potatoe on the side
4PM Snack
2 scoops of protein powder
1 cup of fresh fruit
1 Cup of oatmeal
1/4 cup of almonds
“Blend protein powder, fruit and oatmeal”
7PM Supper
12oz Salmon or Lean Steak
10 spears of asparagus
1 cup steamed spinach
drizzle some olive oil over veggies
10PM Snack
1/2 cup of nuts (your choice)
Omelette (8 eggwhites and 1 yolk)
1 scoop of protein powder
The above plan can be adjusted however you like.
If you would like to switch asparagus for Brussels sprouts or Turkey for tuna…it’s all good so long as you replace the foods with another food of equal macro-nutrient breakdowns.
Protein for a protein, carb for a carb and a fat for a fat.
Feel free to spice some things up with low sodium herbs and spices like oregano, pepper, cayenne pepper and lemon juice.
Make sure you adjust your meal plans according to the events you have planned for that day. The important thing is balance.
If you want to do cardio on your rest days, thats fine, just make sure you eat the same way as you would on a regular rest days.
Enjoy your diet to gain muscle mass meal plans.
