Want to build the most defined, chiseled muscles you’ve ever had? If so, you need a plan. This guide will teach you what you should be eating while exercising.This is the best diet plan for men, bigger muscles ahead!
Many men want to build muscle to attain a certain physical form. Building muscles is great for your confidence, energy levels and overall health. If you want to develop big, bulky muscles, then there are some things you need to know about your diet.
You can’t just add some supplements to whatever you want to eat and hope to achieve the best results possible. While you can still gain muscle mass this way, you won’t be honing your body to the perfection it’s capable of. If you want to bring out your true potential, then you really need to plan your meals accordingly and consume the right stuff to match the type of exercising you’re doing.
The right balance of fat, calories and carb consumption is key to providing your body with what it needs to truly bring out those muscles. However, you also need to take into consideration your particular body type. Everybody is different. That’s why it is vital to use your better judgment as to whether you are a person who retains weight, loses weight easily or someone who can easily build muscle.
Our guide will teach you what you need to know about proper food consumption so you can get that truly ripped look you desire.
Things To Keep In Mind Before Getting Started
Before you begin your diet, you need to be aware of a few things. While eating healthy is good for your organs and overall health, it is not the only key to building muscle. You need to focus on consuming the right amount of macronutrients, which are carbs, proteins, and fats.
The amount of macronutrients you need to consume will also depend on what your exercise goals are. If you just want to develop a nice physique with eye-catching muscles, then you won’t need to go all out. But, if you want to truly look like a bodybuilder, then you need to be focused, dedicated and on point with all of your meals and workout routines. You need to distinguish whether your goals are to maintain your current weight, to build muscle or to get ripped.
If you are looking to build your muscle foundation, then you should be consuming around 40% each of carbs and proteins, and 20% fats. This will allow your body to build a nice muscle base that you can work on in the future. After you build your muscles up to where you want them to be, you can switch your fitness goals to other things. There are also other techniques you can use to chisel and define your muscles, such as cutting, but that’s a whole other topic.
If your goal is to get ripped, then you will want to consume about 30% carbs, 40% proteins, and 30% fat.
The extra fat allows your body to get what it needs to truly bulk up your muscles. You can use these ratios to determine what you’re going to eat on a daily basis.
There’s a good chance you will need to drastically change your diet. The particular foods you’re going to eat are going to depend on your fitness goals. With that said, there are so many foods to choose from that you won’t have to worry. There’ll be something you like.
If you’re looking for a great source of protein, then you can eat eggs, chicken, green leafy foods or many other things. Remember, taking a supplement for protein and eating how you did before you began your fitness journey is not going to cut it. You must adjust your current diet to include only what your body needs to achieve its goal. It is up to you to use your better judgment and find the right foods to create your ideal diet ratio.
Best Diet Plan For Men And Calorie Info
If you’re new to building muscle, then you may need to take a bit of time to get used to the change in diet. If you only eat once or twice per day, then you’re going to need to change this. You will want to change to eating two or three times with one or two snacks between meals.
The reason you need to eat more often is, in part, because it prevents you from ever feeling like you’re hungry. When you don’t feel hungry at any point during the day, your temptation for junk food is going to decrease quite a bit. You definitely do not need a blast of sugars and carbs from a chocolate bar if you’re serious about building muscle or getting ripped.
While it is vital to pay attention to overall calories if you are simply trying to lose weight, paying attention to the different kinds of calories is most important. You can determine the proper balance of your calorie intake by figuring out how many calories each of the macronutrients are.
A single gram of carbs is 4 calories, one gram of protein is 4 calories and a single gram of fats is 9 calories. Knowing this can help you come up with the perfect diet by finding out your total daily calorie intake goal, and then determining how many grams of each macronutrient you are going to need in order to hit your goal. Remember, the amount of each macronutrient is going to depend on what your overall fitness goal is.
The amount of calories for your fitness goal is going to depend on your gender and body type. There are calorie calculators on the Internet that you can use to help you come up with a rough concept of how many calories you should be consuming each day. The average healthy male who works out should be consuming between 2,300 to 2,500 calories each day. This is just a rough bit of knowledge because your numbers may be completely different.
It’s also acceptable to have a cheat meal at some point during your week. Maybe on your weekend of rest you can go to your favorite burger joint and get something that you love.
One cheat meal every week is going to keep you satisfied, looking forward to something and it will not affect your fitness goals dramatically. Forget about counting your calories for this one meal. With that said, do not go eating a couple pints of ice cream either. Don’t forget: We said cheat meal, not binge day!
Meal Plan For The Average Guy Wanting To Build Muscle
If you’re going to build muscle, you should try our recommended simple diet plans. This plan has perfectly balanced macronutrients for the average male so that he can build the proper amount of muscle with his workout.
This meal plan comes with five set eating times during the day. This includes two meals and two snacks with one dinner. This will be enough for the average man to achieve his calorie goal of 2,300 to 2,500 and allow him to eat enough so that he does not feel any snack cravings during the day.
For breakfast, 32 grams of peanut butter, 40 grams of oats, one decent-sized banana and one scoop of whey protein powder in a glass of skim milk are going to be a sufficient start to the day. This will provide you with enough energy and nutrients that you feel ready to hit the gym and really make an impact. Your morning snack should also consist of 40 almonds, one apple and 250 grams of Greek yogurt.
For lunch, eat 100 grams of white basmati rice, 200 grams of both broccoli and carrots, as well as a chicken filet. This will provide you with a filling meal that’s also high in carbs and protein.
After your workout in the afternoon, eat one large banana with two scoops of whey protein powder for a snack. Dinner should be your smallest meal of the day. You should eat 200 grams of green beans, 100 grams of carrots, 1.5 frozen salmon fillets and 1 tablespoon of olive oil for dinner.
This Is An Ideal Meal Plan For Getting Ripped
This meal plan is for those who want to truly get ripped. It is just about the same as the meal plan for building muscle, but there are a few key changes. Follow the diet that was just outlined, except you can change your daily oats intake to 20 grams and your peanut butter intake to 48 grams.
For the lunch portion of the meal plan, change the amount of white basmati rice to 60 grams and the almonds to 10 grams. Also, simply remove the carrots from your dinner meal. Altering your diet in this way while continuing your workout routine will allow your muscles to truly become defined, chiseled and ripped.
Things To Remember About Proper Nutrition
When you read guides like this, it’s important to keep in mind that everybody is different. No two bodies are alike. Most people can’t just follow a basic guideline that they read and achieve their perfect results. You need to listen to your body and do what it is telling you to do.
If you are feeling overly exhausted after your workouts and need a little more energy, then increase your overall calorie intake in proportionate ratios of macronutrients so you can consume more protein and increase your energy levels. It’s true that your exercises should make your muscles feel fatigued. But, it should never cause you to feel lightheaded, dizzy or have any other negative effects.
These guides are just supposed to be used as examples so you can use your own judgment to come up with the nutritional plan that is best for you. If you really need help developing the perfect diet to go with your workout routine, then you should hire a personal trainer or speak with a nutritionist about your goals. After all, a meal plan is just a general idea of what you should be eating in regards to calories, as well as a rough concept of the actual foods you should be consuming.
You don’t need to buy expensive organic foods to achieve your fitness goals. You can justify eating other things to still get the protein, carbs and fats you need. But, make sure that you are paying attention to the info on the labels. Don’t forget: Cheaper foods will still provide you with what you need. In other words, you don’t need to go breaking your bank account so you can eat what the bodybuilders do.
If you’re serious about getting ripped or building muscle, then you need to do your research before you get started. That’s why you’re here! And, this men’s nutrition plan to build muscle and get ripped should provide you with the info you need to achieve your goals.
While you’re here, you should also be able to find all the best workout routines to achieve your goals. But workouts alone won’t cut it. You also need to be sure you consume the right foods and that you are working out with the right frequency. These factors are up to you. Only you can decide what to eat and how often you will go to the gym.
If you have no idea where to get started, then you can likely benefit from speaking with a fitness pro about what you have in mind. You don’t have to hire a personal trainer for daily sessions. You can simply speak with them about where the best place for you to get started is and they will provide you with their professional opinion. Take things slowly and adjust your body over time. We know you can achieve your goals and with Gym Junkies you should have all the info you need throughout your fitness journey.
By Garrick LaGue