Sample Muscle Building Diet
The below is a muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.
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
30 grams of whey protein taken with water.
30mins later
omelet using 2 full eggs and 4 egg whites, and two pieces of brown toast.
1 glass of 100% orange juice.
60g Protein 550 Calories
Meal 2
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine.
Two whole large bananas.
45g Protein 400 Calories
Meal 3
150 grams of either lean beef, skinless chicken or tuna.
Wholemeal bread or brown rice.
Salad and one piece of fresh fruit.
35g Protein 500 Calories
Meal 40
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine.
3 low fat biscuits
40g Protein 500 Calories
Workout
Meal 5
Post workout shake.
40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine.
40g Protein 350 Calories
Meal 6 Post workout meal.
150 grams of lean beef, chicken or fish.
Brown rice and green vegetables.
40g Protein 550 Calories
Meal 7
30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein)
30g Protein 160 Calories
Totals
270g Protein 3510 Calories
