Sample Base Muscle Building Diet

This is a base muscle building diet becuase you can use it as a base to build your diet on. The calorie intake is just over 3000 which is fine for someone around 160 pounds, but calories and protein intake must increase as bodyweight increases.

Recommend Supplements For This Diet:

1. Whey Protein (You can change this for any type of lean protein if you want.)
2. Creatine (Taken at the times shown below.)

Meal 1: 40 grams of whey protein mixed with 300ml of water. 30mins later, spanish omelette using 2 whole eggs and 4 egg whites. 2 pieces of brown toast with margarine.
60g Protein 620 Calories

Meal 2: Weight gainer shake. 30 grams of whey protein, 40 grams of carbs, 5 grams creatine. 1 banana.
30g Protein 380 Calories

Meal 3: Ground beef chilli with brown rice OR 150 grams grilled chick or pork with brown rice.
40g Protein 600 Calories

Meal 4: Weight gainer shake which includes 30 grams of whey protein, 40 grams of pure carbs and 5 grams of creatine.
30g Protein 350 Calories

Workout

Meal 5: Post workout shake. 40 grams whey protein, 30 grams dextrose, 5 grams creatine, 5 grame L-glutamine. Have as soon as possible after your workout.
40g Protein 450 Calories

Meal 6: Post workout meal. 200 grams of chicken or beef, 100 grams of green vegetables, 1 whole baked potato. This meal should be eaten about 1 hour after your workout.
50g Protein 550 Calories

Meal 7: Before bed protein shake. 30 grams of whey protein mixed with water.
30g Protein 120 Calories

Totals: 280g Protein 3070 Calories