Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.
The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity when you pound the weights. If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.
Let’s get started.
Bulking Up The Brawn!
Your muscles grow on calories – 20-22 per pound of body weight to be exact. A 180-pound man will have the challenge of consuming 3960 calories per day.
Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.
Protein Portions Gone Wild
You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.
Why are you consuming so much protein?
The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.
This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.
Don’t Take Away My Carbs!
If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake. Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands. So the 180-pound bodybuilder will strive for 360 grams of carbs each day. As you can imagine, this is a much easier task then consuming 360 grams of protein.
Get Full On Fat
Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels. Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado. Not only do these foots boost testosterone production but they protein your joints and balance your hormones.
Double Up On Breakfast
The challenge of a
muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.
I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.
Back Off On Off Days
Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.
Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day
* Breakfast 1 *
2 slices of whole wheat bread with 2 tbsp of raspberry jam
1 scoop of Iso-Smooth Protein Powder
* Breakfast 2 *
3 eggs + 3 egg whites plus veggies (omelet)
2 cups of oatmeal (cooked)
* Mid-Morning Snack *
2 scoops of Iso-Smooth Protein Powder
2 slices of whole wheat bread
1 tbsp of natural peanut butter
1 tbsp of strawberry jam
* Lunch *
1 large whole wheat bagel
1 tbsp of mustard
6 oz of your favourite deli meat (chicken or turkey is best)
2 cups of mixed greens salad
1/2 avocado (mixed into salad)
1 tbsp. of balsamic vinegar and 1 tbsp. olive oil
* Pre Workout Meal *
1 scoop of Iso-Smooth Protein Powder
5 chocolate/caramel rice cakes
* Post Workout Meal *
2 scoops of Iso-Smooth Protein Powder
1 large banana
* Dinner *
8 oz of fish or sirloin steak
1 large baked potato
1 full head of steamed broccoli
2 cups of mixed greens
1 tbsp of balsamic vinegar and 1 tbsp of olive oil
* Pre Bed Time Snack *
1 cup of cottage cheese
1 cup of mixed berries
1 cup of mixed nuts on top
Gain 10-Pounds Of Muscle In 4-Weeks – Off Day
* Breakfast 1 *
2 slices of whole wheat bread with 2 tbsp of raspberry jam
1 scoop of Protein Powder
* Breakfast 2 *
3 eggs + 3 egg whites plus veggies (omelet)
1 cup of oatmeal (cooked)
1 tbsp of natural almond butter (blend into oatmeal)
* Mid-Morning Snack *
2 scoops of Protein Powder
1 cup of oatmeal (blend into protein shake)
* Lunch *
1 large whole wheat bagel
1 tbsp of mustard
1 can of albacore tuna (in water)
1 tbsp of mayo
2 slices of mozzarella cheese (melted in tuna and bread)
* Mid Afternoon Snack *
2 scoops of Iso-Smooth Protein Powder
1 tbsp of natural peanut butter
* Dinner *
8 oz of fish or sirloin steak
1 cup of brown rice
2 full head of steamed broccoli
2 cups of mixed greens
1 tbsp of balsamic vinegar and 1 tbsp of olive oil
* Pre Bed Time Snack *
1 cup of cottage cheese
1 cup of mixed berries
1 cup of mixed nuts on top
END OF MEAL PLAN
As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford. The foods are easy to purchase and simple to prepare. I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.
I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this
muscle building diet plan. Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.
