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Muscle Mass Diet Plan for Men

This document presents a diet plan to increase muscle mass that consists of 6 main meals per day, each with a specific combination of proteins, carbohydrates, and healthy fats. The diet focuses on consuming protein after training for muscle recovery and keeping the body building muscle overnight through high-protein snacks before bed. The plan also includes options for women and vegetarians.

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11 views2 pages

Muscle Mass Diet Plan for Men

This document presents a diet plan to increase muscle mass that consists of 6 main meals per day, each with a specific combination of proteins, carbohydrates, and healthy fats. The diet focuses on consuming protein after training for muscle recovery and keeping the body building muscle overnight through high-protein snacks before bed. The plan also includes options for women and vegetarians.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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Diet to Increase Muscle Mass

After posting a meal plan to lose fat, now you


I present one to increase muscle mass. The amounts of
this diet is made for men, if you are a woman I recommend that
divide the amount of food in half.

First in the morning, the most important meal of the day,


contains a lot of carbohydrate, protein, and healthy fat for
to have energy and an efficient metabolism in the morning.

•4 whole eggs, or 2 whole and 2 egg whites


•2 cups of regular milk preferably
•1 cup of cereal with less than 4g of sugar per serving
•2 Bananas
•1 teaspoon of olive oil, or 3g of fish oil
Omega 3
• 4 ounces of shredded cheese of your choice

The snack or light meal about 3 to 4 hours later.

• 21 grams of protein powder (1 or 2 scoops), Casein


"casein" preferably.
If you don't have protein powder, you can consume cottage cheese.
low in fat.
• 2 cups of low-fat milk (2%)
• 1 cup of blackberries, cherries, or strawberries
• 2/3 cup of oats
• 1g of Omega 3 fish oil

Lunch is in about 3 to 4 hours, in one or two hours.


before training

• 12 ounces of beef
• 1 ounce of cheese, low-fat or fat-free
• 1/4 cup of onions
• 2 leaves of romaine lettuce or 1 cup
• 3 wheels or pieces of tomato
• 1 cup of grapes, blackberries or cherries
• 3 slices of whole grain bread
• 30 Nuts, Almonds, Peanuts or Cashews
After training, recovery food, important
an hour before training

• 35 grams of protein powder, can be whey or casein


If you don't have protein powder, use a combination of meat,
cheese and walnuts like in the previous meal.
• 2 1/3 cups of fruit juice 'flavor doesn't matter'

Varied dinner high in nutrients and antioxidants

• 9 ounces of skinless chicken breast


• 2 cups of mushrooms
• 1 1/2 cups of grapes, blackberries, or cherries
•1 2/3 cups of rice
•1 2/3 teaspoons of olive oil

Snack or food before sleeping, to keep the body


building and repairing muscle during the night

•3 ounces of cheese, low-fat or fat-free


•1 cup of natural yogurt, low in fat or protein powder
preferably casein
• 1 cup of oats
• 15 Almonds

For more meal plans to build muscle you can get


Vince Del Monte's Bodybuilding Training Program
along with the meal plans of 2,500, 3,500, and 4,500 calories and the
vegetarian plans to build muscle if you are vegetarian.

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