Building muscles Food plan :
many people asking about building muscles and they really train hard and they still didnt't build any muscles to build muscles there is a triangle between 3 important factors its must to blance between them these sides or this triangle is Train , Eat , Sleep you must take care of each side to gain muscles.
lets see food plan really can helps in gainging muscles.
Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle-gaining process but not so much that you’ll add fat along with it.
One way to do this is by controlling portion sizes at mealtime. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, say, 225 pounds will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.
Meal Timing :
Meal timing is the other key to staying lean while bulking up. When you eat not only supports mass gains but also plays a pivotal role in controlling bodyfat levels. If you’re trying to gain only quality mass, increase the size of your meals at breakfast and after training. These are the two times of day when muscles crave more calories and nutrients—at breakfast because you’re nutritionally depleted after a night’s sleep, and post-workout because the stressed muscles are in dire need of replenishment to jump-start the recovery process. Providing the body with what it can put to use during these windows facilitates optimum growth and keeps bodyfat levels down.
In short, smart growth—muscle sans bodyfat—is contingent on manipulating calorie intake. Yes, you have to eat more to gain mass, but when you eat more can determine whether you’ll gain fat or muscle. If you stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them.
Here is some examples for meals on a training day :
Training day meals:
Meal 1: 8 a.m.
- 10 egg whites
- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
- 8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
Meal 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato*
- 1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
- Whey protein shake (2 scoops)
- 6-8 rice cakes
- 6-8 rice cakes
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
Meal 4 (postworkout): 3 p.m.
- 8 oz. turkey breast
- 2-3 cups cooked pasta or white rice*
- 1 whole-grain roll**
- 2-3 cups cooked pasta or white rice*
- 1 whole-grain roll**
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
Meal 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
- 1 piece fruit**
- 1 slice low-fat cheese
- 2 slices whole-grain bread
- 1 piece fruit**
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa
Meal 6: 9 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
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