Eight tips to help you build muscle mass
- Eat Breakfast to help build Muscle Mass. ...
- Eat every three hours. ...
- Eat Protein with Each Meal to Boost Your Muscle Mass. ...
- Eat fruit and vegetables with each meal. ...
- Eat carbs only after your workout. ...
- Eat healthy fats. ...
- Drink water to help you build Muscle Mass. ...
- Eat Whole Foods 90% of The Time.
As mentioned earlier, a 6-day workout routine is an advanced training schedule.
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- 1st Day: Shoulders, chest, and core.
- 2nd Day: Leg muscles and triceps.
- 3rd Day: Back and core muscles.
- 4th Day: Triceps, biceps, and leg muscles.
- 5th Day: Rest day.
- 6th Day: Shoulder, chest, and abs.
- 7th Day: Back muscles and biceps.
Diet plan for musculer body days is following :-
- Breakfast: Greek yogurt with whole grain granola and berries.
- Snack: turkey breast with carrots and celery sticks.
- Lunch: grilled chicken breast over spinach with sliced strawberries and almonds.
- Snack: protein shake.
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice.
Proteins
Proteins should make up a portion of a bodybuilding diet.
Sources should include lean proteins, including:
- eggs
- lean red meat
- poultry such as chicken and turkey breasts
- fish
- beans and legumes
- yogurt and low fat dairy products
- nuts and seeds
Carbs
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
Fats
Fats are the third macronutrient people need to focus on in their diet.
Health-promoting fats include:
A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.
A person’s specific needs for each food will vary based on their size and daily calorie requirements.
Here is a sample 7-day meal plan for bodybuilding.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s) and carrot sticks
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad and broccoli
- Snack: egg white omelet with bell peppers and mushrooms
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled egg whites
- Snack: turkey breast with carrots and celery
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers and cucumbers
- Lunch: grilled chicken with white bean and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with sliced strawberries and almonds
- Snack: protein shake
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
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