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Free 28-Day Fast Mass Building Plan:
Step-By-Step Mass Gaining Diet Plan For Bodybuilders
Although a good majority of people have no issue getting themselves into the gym several days per week for a hard workout, it’s the nutrition aspect where the biggest challenge is involved.
You can have the best training program in the world, but without a proper mass gaining diet plan to go along with it, your results will be dead in the water. Eating for mass is actually fairly straightforward, and in this post I’m going to outline the basic steps to help you put together a highly effective muscle building diet plan for the best results by configuring your daily calorie, protein, carb and fat needs…
4 Steps To A Complete Meal Plan For Mass Gain:
#1 – Calories – The first step is to determine your daily calorie intake. To build muscle while minimizing fat gains, go with a 15-20% calorie surplus.
First, calculate your basal metabolic rate…
Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) – (6.8 X age in years)
Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) – (4.7 X age in years)
Then factor in your activity level…
Sedentary = BMR X 1.2 (little to no exercise)
Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week)
Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week)
Very Active = BMR X 1.725 (intense exercise: 6-7 days a week)
Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job)
Now multiply by 1.15 and 1.2 to get your total daily calorie intake for your mass gaining diet plan.
#2 – Protein – Next up we calculate protein needs. A good guideline is to simply consume 1 gram of protein per pound of body weight daily. So if you weigh 180 pounds, consume 180 grams of protein.
#3 – Fats – The next step to configuring your mass gaining nutrition plan is fat intake. For this, go with 25% of your total calories. Since fats contain 9 calories per gram, just take your total calorie intake, multiply by 0.25 and then divide by 9 to get total daily grams of fat.
#4 – Carbohydrates – To round out your muscle gaining diet, we’ll configure your daily carb intake. This should be made up of whatever calories are left over after protein and fat has been calculated. Proteins contain 4 calories per gram, fats contain 9 calories per gram, and carbs contain 4 calories per gram, so you can easily figure out your daily carb intake based on those figures.
That’s all there is to it. You now have the foundation of your meal plan for mass gain and know exactly how many grams of protein, fat and carbohydrates you require daily to maximize muscle growth while minimizing fat gain.