Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Diet Plan for Muscle Gain: Eat Right, Lift Big
Key Takeaways
- You’ll need a calorie surplus plus 1.6–2.2 g protein/kg bodyweight/day.
- Each meal should pair protein, carbs, and healthy fats, timed around workouts.
- Batch prep staples + mix-and-match keeps things simple and varied.
- Hydration, meal frequency, and nutrient timing matter just as much as food choices.
1. Calculate Your Starting Point
It starts with calories. Find your Total Daily Energy Expenditure (TDEE)—you can use an online calculator.
Then add 250–500 calories/day. That builds muscle steadily without excess fat
For protein, aim for 1.6–2.2 g/kg (0.7–1 g/lb).
Carbs fuel your workouts (about 3.5–5 g/kg), and fats round things out at ~20–25% of calories
2. Macros Made Simple
| Macro | Role | Target Range |
|---|---|---|
| Protein | Muscle repair & growth | 1.6–2.2 g/kg bodyweight |
| Carbs | Energy & glycogen replenishment | 3.5–5 g/kg bodyweight |
| Fat | Hormones, energy, nutrient absorption | ~20–25% of total calories |
Aim for 25% protein, 50% carbs, 25% fat—easy to track and balanced
3. 7‑Day Meal Plan Example
Structured for around 2,200–2,500 kcal, 150 lb lifter. Adjust portions based on your weight and goals.
🥞 Day 1
- Breakfast (500 kcal): 3 eggs + ½ cup oats + berries
- Snack (200 kcal): Greek yogurt + granola
- Lunch (600 kcal): Grilled chicken wrap with veggies & whole‑wheat tortilla
- Snack (250 kcal): Apple + peanut butter
- Dinner (700 kcal): Salmon + quinoa + broccoli
Switch proteins (e.g., tofu, tuna), carbs (sweet potato, brown rice), fats (avocado, nuts) to keep it fresh.
Snacks: cottage cheese + fruit, protein shake + banana, boiled eggs + nuts. Structure based on 3x meals + 2–3 snacks
4. Meal Timing & Prep Hacks
- Protein every 3–4 hours, including ~20–30 g post-workout
- Post-workout: combine protein + carbs within 1–2 hours. Evidence supports rapid recovery .
- Batch cook proteins, grains, legumes. Prep 3‑day cycles to avoid boredom
- Cook staples plain; add seasonings before serving to mix flavors easily
5. Hydration, Supplements, & Pitfalls
- Hydrate: ½ your body weight (lbs) in ounces daily. Dehydration hurts recovery .
- Consider whey protein and creatine if food isn’t enough—but whole food first
- Avoid empty calories (sugary drinks, fried foods); focus on nutrient-dense options .
- Don’t skip strength rest days; nutrition without training undercuts gains.
6. Common Mistakes & How to Avoid Them
Skipping meals or under-hydrating → inconsistent fueling delays repair.
Not enough protein or calories → no progress. Use macro tracking for 2–4 weeks.
Too little carbs → low energy and poor recovery.
