Health

Gym Diet Plan For Muscle Gain And Fat Loss

Some of the best, leading and outstanding ways to turn healthy and fit are gym workouts. A good workout increases the flow of blood to your body and helps fight obesity and heart problems, also sharpens the brain and makes you mentally fit. It also decreases stress levels and fights with depression and anxiety. It degenerates your nervous system and enhances coordination.

Gym Diet Plan For Muscle Gain And Fat Loss

Workout changes your body shape and posture and enhances your self-esteem. You look bigger, healthier, smarter and transformed with a great new look. In this way, your confidence and appearance are boosted.

If your gym instructor is good then he can give an appropriate fitness plan. Good instructors can guess the specific needs of the trainees and can ensure the maximal benefits of gym workouts. They know, by their experience all the proper ways and tricks to boost your look, appearance and your body posture to make you look different. So, always try to get a good instructor with good experience of training.

Gym workouts have many benefits some of them are given below:

  • Gym workouts prevent Heart Diseases / Cancer
  • Gym workouts improve muscle strength and joint mobility
  • Gym workouts give weight management
  • Gym workouts improve sleeping disorders.
  • Gym workouts improve brain activity.

Meal Plan For Weight Loss And Muscle Gain Male

For gaining healthy and fit muscular body workout is best. But for the maximum benefits of workouts, a well-maintained diet plan is necessary. Without a proper and specific diet according to your body needs is important.

Some of the best foods for gaining muscles and losing fat are given below:

1. Eggs

Eggs are rich in protein and healthy fats along with other vitamins like Vitamin B. Amino acids are particularly important for muscle gain and eggs are the best source of it.

2. Chicken Breast

Chicken breasts are also well known for protein sources 85 grams of it contain 26 grams of healthy protein. Diet with high protein levels is also proven to help fat loss.

3.Yogurt

Yogurt contains whey protein which is a fast-digesting agent. Research has been done and it has been proved that dairy whey protein increases lean mass with gym workouts.

4. Tuna Fish

Tuna fish is a good source of vitamin A and B. These vitamins are best for overall health, energy and gym performance. It also contains omega 3 which is a fatty acid, helps improve muscle health. It is especially good for older guys. It reduces muscle mass loss and improves muscle shape and performance.

5.Beef

Beef is a mixture of high-quality protein vitamins B and creatine. Red meat is known to gain lean mass. Instead of consuming extra calories beef should be added to food to fain fast muscular weight.

Some other important foods to increase muscle gain are listed below

  • Shrimp
  •  Soybeans
  •  Cottage Cheese
  •  Turkey Breast
  •  Tilapia
  •  Beans
  •  Protein Powders
  •  Edamame
  •  Quinoa
  •  Scallops
  •  Lean Jerky
  •  Chickpeas
  •  Peanuts
  •  Buckwheat
  •  Tofu
  •  Pork Tenderloin
  •  Milk
  •  Almonds
  •  Bison
  •  Brown Rice

Foods To Avoid When Building Muscles

Bodybuilding is not easy but with hard and heavy workouts, you still cannot get your goal until you don’t have a proper diet plan. Instead of following good gym workout routines, best gym instructor you will fail to get your body into shape if you are eating wrong things. You will never grow if you don’t know the right things to eat and avoid. There are several things which you would have to avoid while training. Some of them are given below:

Alcohol

Benefits are alcohol are limited but its negative impacts are more. If you are drinking alcohol while exercising/workout you will fail to build muscles and lose fat.

Sugar

Added sugars like candy, cookies, doughnuts, ice cream, cakes as well as soda and sports drinks have a lot of calories but they don’t have nutrients. It packs you with fat instead of gaining muscle mass. So while joining a gym sugar should be restricted in meals.

Processed Foods

You should also quit processed foods as they can promote inflammation. Fried fish, French fries, onion rings, and cheese can make digestion slow and upset stomach. With an upset and inflamed stomach, you cannot work out properly and eventually fail in getting a muscular body.

Fatty Foods

Foods rich in fat slow down digestion and make you full all the time and as a result, you feel difficulty in the gym. Cutting down fatty foods in your diet is the utmost necessary to gain muscle mass and good body shape.

High Amounts Of Fiber

Although fiber is good for the digestive system and bowel movement still they de-motivate muscle growth. Foods packed with fiber and having low or no nutrients should be avoided if you are following a proper gym routine.

There also many more things to cut down. So always consult your instructor what to eat and what to not, if you are really serious with your health and want to gain only muscle mass instead of packs of fat.

7 Day Meal Plan For Muscle Gain

If you are serious in gaining a muscular body and following a tough, hard and 7 days workout routine, then a proper 7-day meal plan is crucial and fundamental. A research-based and fruitful 7 days diet and workout plan is given below. Follow this routine and you will surely get a good body shape with muscles.

MONDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
3 whole eggs,
3 egg whites (scrambled),
2 cups of cooked oats with
1 tbsp honey, 1 banana
3 scoops (60g) of Vital Strength Pro Muscle with
300ml milk.
1 cup berries (strawberries, blueberries, raspberries)
2 cups low-fat cottage cheese.
2 cups cooked brown rice, 300g cooked chicken breast,
1 cup green veggies.
3 scoops (60g) of  Vital Strength Pro Muscle mixed with 300ml milk. 200g salmon steak,
2 cups couscous,
2 cups spinach,
1 tbsp balsamic dressing.
1 cup low-fat Greek yogurt,
1 tbsp flaxseeds.

TUESDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
2 poached eggs,
2 slices multigrain toast,
1 tbsp natural peanut butter, 1 ½ cup oats,
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk.
1 cup low-fat Greek yogurt, 2 tbsp honey, 1 banana. 200g steak,
1 cup chickpeas,
1 tomato diced,
½ cucumber diced.
1 apple.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. 200g chicken breast, sweet potato,
2 med carrots,
1 cup of green veggies.
2 cups low-fat cottage cheese,
2 tbsp shredded coconut, 1 tsp sugar-free syrup.

WEDNESDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
Muscle Mass Smoothie:
Blend
1 cup oats,
1 tbsp flaxseed oil,
1 cup of milk,
3 scoops (60g) of Vital Strength Pro Muscle, 1tsp honey,
1 cup berries,
1 banana.
Chicken/turkey sandwich with lettuce,
tomato,
1 slice cheese,
low-fat mayo.
1.5 cups wholemeal pasta with a tomato-based sauce,
1.5 cups mixed veggies,
1 slice low-fat cheese.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. 200g trim pork,
1 cup stir-fried veggies,
1 ½ cup brown rice,
1 tbsp soy sauce,
2 tbsp cashew nuts.
1 cup low-fat Greek yogurt,
1 tbsp peanut butter,
1 scoop whey protein.

THURSDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
3 whole eggs,
3 egg whites (scrambled),
2 slices multigrain toast,
4 slices extra lean turkey bacon,
¼ avocado.
2 large apples,
2 tbsp peanut butter.
Baked Potato, (Skin On),
1 tin tuna (185g),
1 cup sweet corn,
1 tbsp low-fat mayo,
1 slice low-fat cheese,
chili to taste.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. 2 wholemeal burger buns, lean steak (200g),
1 fried egg,
2 slices beetroot,
1 slice cheese,
1 tbsp low-fat mayo,
2 large sweet potatoes with olive oil.
1 tin tuna (185g),
1 tsp olive oil.

FRIDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
8 Weetbix with 3 scoops (60g) of
Vital Strength Pro Muscle mixed with 300ml milk.,
1 sliced banana and berries.
Chicken/turkey sandwich with lettuce, tomato,
1 slice cheese,
low-fat mayo.
Fish or chicken (200g),
1 large cooked sweet potato, 1 cup green veggies.
1 piece of fruit.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. 2 cups wholemeal pasta, shredded chicken breast (200g),
5 cherry tomatoes,
basil, mushroom, feta.
1 cup full cream milk,
1 tbsp peanut butter.

SATURDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
3 egg whites,
3 whole eggs (scrambled, or omelet),
4 slices turkey bacon,
1 cup spinach,
mushrooms,
2 slices wholegrain bread.
1 cup low-fat Greek yogurt, 2 tbsp honey. ½ roast chicken
(no skin),
1 cup sweet potato,
1 cup beans,
mixed green vegies or salad, 1 ½ cup cooked brown rice, ½ tin (210g) 4 bean mix.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. 250g Grilled white fish,
1 cup sweet potato,
1 cup beans,
mixed green vegies or salad, 1 ½ cup cooked brown rice, ½ tin (210g) 4 bean mix.
Low-fat cheese with raw veggie sticks.

SUNDAY

 

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER
Muscle Mass Pancakes:
1 Cup Oats,
5 Egg Whites,
2 Whole Eggs,
1 cup cottage cheese,
3 scoops (60g) of
Vital Strength Pro Muscle,
Dash Cinnamon,
2 tbsp Coconut Oil,
1 Cup Berries.
100g shredded chicken with a wholemeal tortilla. 200g deli roast beef,
2 slices of wholemeal bread,
1 slice cheese,
mixed salad,
1 tbsp low-fat mayo,
1 piece of fruit.
3 scoops (60g) of Vital Strength Pro Muscle mixed with 300ml milk. ½ roast chicken,
5 baby potatoes,
1 large sweet potato, with mixed veggies or salad.
2 cups low-fat cottage cheese,
2 tbsp shredded coconut,
1 tsp sugar-free syrup.

 

For gaining big muscle mass foods high in healthy proteins throughout the day is always necessary and a key aspect in this regard.

One major thing with a good diet plan is plenty of water at least 2 to 3 liters of it during the workout and all day long. A muscle gain diet plan should be followed with the muscle gaining workout plan. Without a workout plan, a diet plan fails in getting the best results, so a good workout plan is also necessary. So join a good gym with an experienced instructor and follow the above-mentioned diet plan.

If you have any queries regarding this diet plan feel free to comment in the comment box or contact us by emailing us.

Regard: Team CrunchUpdate.com

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