STEP-BY-STEP MASS GAINING DIET PLAN FOR BODYBUILDERS
You can have the best workout routine in the world, but without a proper nutrition plan to match your muscle gains will be dead in the water.
You can’t build a house without bricks, and you can’t build your muscles without proper nutrition.
In this article I’m going to show you exactly how to form the underlying structure for your mass gaining diet customized to your individual needs.
This includes 4 basic components:
– Total Calories
– Grams of protein
– Grams of fat
– Grams of carbs
I’m not saying that you have to meet these numbers with laser-accurate precision every single day, but you should at least have a basic idea of what you’re shooting for if you’re truly serious about your results.
Under-shoot your daily totals and your muscle growth will be compromised. Over-shoot your daily totals and you’ll gain excessive body fat along with your new muscle.
To build lean, ripped muscle with minimal fat, a structured daily approach is your best bet.
Let’s get started…
Mass Gaining Diet Component #1
How many calories do I need each day?
To put it simply, calories are fuel. Every day your body uses up a certain amount of energy, and this energy is derived from the calories that you consume.
In order to gain new muscle tissue, you must create a “calorie surplus” by consuming more calories than you burn each day. This is the most fundamental law of muscle building nutrition there is.
The simplest way to determine your personal calorie surplus for muscle growth is to multiply your body weight in pounds by 17-20.
So, if you weighed 160 pounds, you’d aim for 2720-3200 calories every day.
If you want a more precise calculation, use the “Harris Benedict Formula”. This formula takes into account age, height, sex and activity level to give you a more accurate reading. (Check out my previous article to find that formula if you’re interested: How Many Calories To Gain Muscle Per Day?)
For most people with average body types however, the 17-20 figure will work just fine.
Mass Gaining Diet Component #2
How many grams of protein do I need each day?
Protein builds and repairs muscle tissue and is the most vital nutrient for those trying to increase their muscle size and strength.
Calculating your protein intake is very simple…
Aim to consume 1 gram of protein per pound of body weight daily.
For our 160 pound individual, that would mean 160 grams of protein per day.
Mass Gaining Diet Component #3
How many grams of fat do I need each day?
Fats play many important roles in your diet from optimizing hormone levels to supporting brain function to protecting your joints.
For optimal muscle growth and performance, aim to get about 25% of your total calorie intake from fats.
Translating this into an actual gram amount requires 2 simple steps…
1) First, determine what 25% of your total calorie intake is. To do this, just take your daily calorie intake and multiply it by 0.25. For example, if your daily calorie intake was 3000, then 25% would equal out to 750. (3000 x 0.25 = 750)
2) Second, since fats contain 9 calories per gram, you’d simply divide this number by 9. This would equal out to 83 grams of fat per day. (750 / 9 = 83)
Mass Gaining Diet Component #4
How many grams of carbs do I need each day?
Carbohydrates provide fuel for your muscles and brain and make up the final component of your complete mass gaining diet.
After you’ve calculated your protein and fat requirements, whatever amount is left over will be allotted to carbohydrates.
This step is a bit trickier but I’ll break it down in simple terms here…
Let’s use a person who weighs 170 pounds with a daily calorie intake of 2900 as an example.
Protein: Since this person weighs 170 pounds, their daily protein intake will be 170 grams. Protein contains 4 calories per gram, so we multiply 170 x 4 to get the total calories from protein, which equals out to 680.
Fats: 25% of 2900 calories is 725.
Now we add the protein and fat calories together: 1405.
Carbohydrates: Take the total daily calorie intake of 2900 and subtract the 1405 combined protein/fat calories. This leaves us with 1495 calories coming from carbs.
Finally, since carbs contain 4 calories per gram, we divide 1495 by 4 which equals out to 373 grams of carbs per day.
It might seem complicated at first glance, but it really isn’t. If you’re confused I’d simply suggest re-reading it.
Wrapping It Up
So, that’s everything you need to know to structure the underlying basis of your mass gaining diet.
This will provide you with the proper level of calories along with the correct breakdown of protein, fat and carbs to maximize muscle growth while minimizing fat gains.
Here’s a quick recap…
1) Calories – Multiply body weight by 17-20.
2) Protein – 1 gram of protein per pound of body weight.
3) Fats – 25% of total calorie intake. (Fats contain 9 calories per gram)
4) Carbohydrates – Remaining amount after protein/fat is calculated. (Carbs contain 4 calories per gram)
If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans using my free interactive video presentation below…