A Diet Plan For Bodybuilding To Gain Muscle Mass

This diet plan for bodybuilding is for those who want to add muscle mass. However, before you can get ripped and shredded, you need to have muscles to show off. Gaining muscle has a lot to do with how you eat. You can exercise properly but, if you don't eat the right foods in correct proportions... you will not gain maximum muscle mass.

Between adding muscle mass and getting ripped, the diet plan for bodybuilding to gain muscle mass is always easier to do. Still, getting ripped is more satisfying for the participant. One fact for bodybuilding always remains true to this day, it will be easier to get ripped after you have the muscle mass on you. Added muscle mass will help burn more calories when you are ready to loss body fat.

In order to build muscle, your body needs to consume more calories than normal in order for the muscles to grow. This is where a good diet plan for bodybuilding serves its purpose. It takes a surplus of 3500 calories to add one pound of muscle. That is if your workouts are done properly.

The diet plan for bodybuilding for muscle mass is much more flexible than that of burning fat. You will have more freedom of what to eat and consumption is always larger and more satisfying than those diet plans geared toward fat loss.

The key to this muscle mass diet plan for bodybuilding is ratio and percentages. The ratio for the macro nutrients which are protein, carbohydrates and fats in each meal needed to effectively add muscle mass is...

Protein = 30 percent
Carbohydrates = 50 percent
Fats = 20 percent

Of course this ratio can be altered to fit your personal growth still, it is a good starting point. The above ratio not only gives you enough energy for your workout, it also provides enough calories for recovery and muscle growth.

Start out with this 30/50/20 ratio for a few weeks. If you are adding muscle mass and not adding much body fat, stick with it. Then again, if you are adding too much body fat as the result of this ratio, increase the protein percentage by 5 percent and decrease either the fat or carbohydrates by 5 percent. This diet plan for bodybuilding is always one of personalization. Do what works for you and your body type.

Now lets break down each macro nutrient and explain how it affects your muscle gains.

Protein

Protein is the one and only macro nutrient that is used to build muscle. Protein foods should be from a lean source such as...

Egg whites
Chicken
Turkey
Fish
Lean cuts of beef

Carbohydrates

The more active you are, the more carbohydrates you should be consuming. There are two types of carbohydrates...

Simple Carbohydrates
Complex Carbohydrates.

Simple carbohydrates should be consumed around your workouts, before and after. Simple carbohydrates gives your body quick energy. However, an over indulgence of simple carbohydrates can spike your insulin and cause you to store more calories as fat instead of muscle.

Consuming simple carbohydrates before a workout will give you a quick burst of energy. This will help amp up your energy levels during your workout. Consuming simple carbohydrates after a workout will allow protein to shuttled to the muscles faster for quicker recovery. The best source of simple carbohydrates can be found in fruits.

Complex carbohydrates can be thought of as long-lasting energy for the body. These complex carbohydrates should be consumed with each meal. When you consume complex carbohydrates, they are transported to the liver and muscles for energy. The best source of complex carbohydrates are...

Oatmeal
Brown rice
Potatoes
Sweet potatoes
Beans

Fats

There are healthy fats and unhealthy fats. The healthy fats include...

Polyunsaturated Fats and
Monounsaturated Fats.

These fats can be found in fish, nuts and olives.

The unhealthy fats are...

Saturated Fats and
Trans Fats.

The unhealthy fats need to be limited if not excluded from your diet.

Doing The Math

To know how much of these macronutrients you need to consume with each meal takes a little bit of math in your diet plan for bodybuilding.

First you need to determine how much protein you need to consume in each meal and then you can figure out the ratios of the other two macronutrients. The total grams of protein you consume each day should be equal to how much you weigh. For example, if you weigh 180 pounds, your protein intake should be 180 grams.

I know that is a lot of protein, but it is very manageable. Here is how you do it. Instead of eating the conventional 3 meals a day, you need to increase you meals into 5 or 6 meals a day. The spacing of these meals should be every 2 to 3 hours throughout the day starting when you first wake up.

In order to know how much protein you need in each meal, you divide the grams of protein you need to consume each day (180) by the number of meals you consume (6). For the 180 pound man, that would equal 30 grams of protein consumed in each meal. Once you know this number, you can now figure out the other ratios of macro nutrients (carbohydrates and fats).

You now have the ratios of macro nutrients and how much to consume in each serving. With this type of diet plan for bodybuilding, supplementation is not needed. Everything you need to gain muscle mass is in the food you eat and the ratios that you consume them. This is a great start to your diet plan for bodybuilding.

Once you have your diet worked out, the next step to think about should be when is the rippedbodybuilding.com/best-time-to-workout-morning-or-night best time to workout to get maximum results. Learn more about this at rippedbodybuilding.com/best-time-to-workout-morning-or-night rippedbodybuilding.com/best-time-to-workout-morning-or-night/