Welcome Awais World In this article, I have shared Only 4 Meal Plans to Build
Muscle as a lot of people find it difficult to eat too many meals to fulfill
calorie surplus requirements. This is a 2600 plus calories diet plan and if
followed, it will help you build lean muscle mass. It will provide an adequate
amount of protein, carbs, and fat along with micronutrients.
Meal 1 Breakfast 782 Calories (52.5P, 107C, 16F):
50 gram Oats 1 Banana 1 Chiku 1 Scoop Whey Protein 250 ml
Milk Cinnamon Powder 2 Table Spoon Peanut Butter Make Shake.
Meal 2 Lunch 670 Calories (74P, 80C, 6F):
200-gram chicken breast eaten with 1 bowl daal moong
250-gram white rice and one plate of cucumber complete meal for lunch. This is a complete meal for muscle building.
Snacks Meal 183 Calories:
30-gram almonds good source of fat high in fibre, and rich
in micronutrients.
Meal 3 Pre Workout 499 Calories (26P, 56C, 19F):
4 eggs omelets (2 eggs whole & 2 eggs white) a little
bit of spinach and mushroom and salt eat with 4 rice cakes 1 tablespoon peanut
butter and 1 banana. Adequate protein and carbs are excellent pre-workout meals
that provide energy during the workout and help muscle building.
 Meal 4 Dinner 525
Calories (48P, 63C, 9F):
200-gram steam fish eaten with 300-gram potato and 150 grams
of any green vegetable. This meal helps muscle recovery. Fish rich in omega 3
this is a complete post-workout meal.
Notes:
- Stay hydrated by drinking plenty of water throughout the day.
- Portion sizes are crucial. Adjust them according to your energy needs and goals.
- Ensure you're getting adequate protein to support muscle growth.
- Incorporate healthy fats, such as those from avocados, nuts, and olive oil.
- Carbohydrates are essential for energy; choose complex carbs like whole grains, quinoa, and sweet potatoes.
- Pre- and post-workout nutrition is important. Consider a small meal or snack containing protein and carbohydrates around your workout time.
Remember to customize this meal plan based on your specific dietary preferences, allergies, and any guidance from a nutritionist or fitness trainer. Additionally, this meal plan must be combined with a strength training program to effectively build muscle.
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