High protein diet plan: how to structure the best diet to build muscle mass
Are you having trouble gaining muscle mass? You’ve probably tried all sorts of junk touted by bodybuilding magazines as “the latest breakthrough” for massive 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 muscle-building diet, it’s essential that you focus on a couple of important points beforehand:
1. You must eat 5 to 6 meals spaced every 3 to 4 hours, day after day, otherwise you may forget about having a strong and slim body.
2. Realize that the best diet to build muscle mass involves consuming the right ratio of protein, carbohydrates and essential fatty acids or generally known as “good” fats.
So to increase muscle size, I would recommend a daily caloric intake of 50% protein, 30% carbohydrates, and finally 20% fat. Do not adhere to the common belief that a high-protein diet plan can interfere with proper kidney function. Remember, you are not planning to laze around on the couch, watching TV while nibbling on junk food all day. Your goal is to gain weight by increasing muscle size, and the only way to achieve this is to follow a high-protein diet plan. Alright, I’m going to stop chattering 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 high-potency multivitamin capsule = 44 grams of protein.
Lunchtime: a cup of brown rice, 3.5 oz of grilled chicken with 2 egg whites plus mixed vegetables and vitamin C = 36 grams of protein.
The third meal: 4 whole eggs, a tablespoon of whey protein, a cup of pasta, and a 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.
Bedtime meal: 1 tablespoon of whey 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 tablespoon of whey protein, 1 lean hamburger with 2 whole grain breads, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.
Lunch: a cup of brown rice, 4 ounces of meat sauteed with 2 whole eggs, mixed vegetables, and vitamin C = 40 grams of protein.
Pre-workout meal: a scoop of whey, a bowl of oatmeal, and a banana = 32 grams of protein
Post-workout food: 1 1/2 tablespoons of whey along with a glass of lemonade to boost insulin through the roof! = 36 grams of protein
Dinner: 3.5 oz of chicken breast strips with 1 baked potato, mixed vegetables and vitamin C = 30 grams of protein.
Meal before bed: another tablespoon of whey protein mixed with milk, a quarter cup of cottage cheese, a whole grain toast, and of course, a tablespoon of flax seed oil = 39 grams of protein
I weigh about 175 pounds, so I would try to consume at least one gram of protein per pound of body weight on a daily basis. The first and second meals 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 kind high protein diet plan has served me well so far, and you can use it as a guide to structuring your own mass gaining diet.