Two weeks ago I wrote an article titled The Foods and Supplements Guide To Help You To Gain Muscle, Get Bigger & Get Stronger!. In that article I broke down the different types of macronutrients and the supplements that will set you on your way to gaining mass and strength.

In this article I am going to give you a sample diet based on the multiples given in the last article.  Just to recap the four main macronutrients; they are protein, carbohydrates, fats and vegetables. Protein will help build and repair muscle, carbohydrates are a source of energy and good fats, high in omega 3, 6 & 9 will lubricate cells within the body, keep skin and hair soft along with being good for eye health. Veggies are packed full of vitamins, minerals and antioxidants.

The following meal plan is based on a male weighing 80kg, 12.5 Stone or 176 lbs. To gain mass a diet consisting of 50% carbohydrates, 30% protein and 20% fat is very effective. To calculate how many calories you should eat per day multiply your weight in kilos by 37.5 – 40 e.g. 80kg x 40 = 3200 calories per day. If we divide it up into the 50/30/20 ratio, we need to consume 1,600 calories from carbohydrates, 960 from protein and 640 from good fats. If you remember in the last article each gram of both protein and carbohydrates contains four calories and each gram of fat contains nine calories. To find out how many grams of each you must consume, divide your carbohydrates and protein by four and fats by nine. This results in a daily requirement of 400 grams of carbohydrates, 240 grams of protein and 71 grams of fats.

Now that we have calculated how many grams of each macronutrient are needed daily to gain mass I am going to do a sample meal plan over six meals to meet the daily requirement.

Breakfast

Large bowl of oats mixed with soya milk or milk

Banana

2 scoops protein powder

Flax seed oil

Multivitamin

70 grams carbohydrates, 50 grams protein, 15 grams fats = 615 calories

Meal 2

1.5 x chicken fillets

2 slices of wholegrain bread or brown bagel

1 large apple

1 teaspoon peanut butter

60 grams carbohydrates, 40 grams protein, 10 grams fat = 490 calories

Lunch

1.5 x chicken fillets

75 grams pasta

Portion of Green vegetables e.g. broccoli, green beans etc

Dressing of your choice

50 grams carbohydrates, 40 grams protein, 10 grams fats = 450 calories

Meal 4

Mass gainer supplement

Piece of fruit

Flax seed oil

130 grams carbohydrates, 50 grams protein, 20 grams fats = 900 calories

Dinner

2 x fillets of salmon

Large sweet potato

Serving of green vegetables

1 x glass of soy milk or milk

80 grams carbohydrates, 45 grams protein, 20 grams fat = 680 calories

Meal six

1 scoop protein powder

1 x teaspoon of peanut butter

ZMA

10 grams carbohydrates, 25 grams protein, 5 grams fat = 185 calories

If we total up everything we get 400 carbohydrates, 250 grams of protein and 80 grams of good fats which equals 3,320 calories.

Use this meal plan as a guide. You can chop and change your protein sources e.g. use steak instead of chicken, more fish etc. For the carbohydrates stick to brown rice, brown pasta and sweet potatoes if you can. These are slow release carbohydrate sources which is better for muscle building.

You can also substitute shakes for meals. We all lead busy lives so, if it’s a case you haven’t prepared your meal, supplements are a great way to get the nutrition you need to keep making those gains.

The above meal plan is based on a male weighing 80kg. If you weigh more or less than that just simply add your weight and add or remove food based on the results you get from the calculations.

To help with your gains I would recommend adding the following supplements to your food plan. We are the leading online supplements store in Ireland and stock all the below supplements and many more at rock bottom prices. You can browse our shop by clicking buy supplements on the tab above or click on the links below. The supplements that will help you gain mass are:

Creatine – Creatine is extremely effective at building strength, stamina, power, speed

Glutamine – Glutamine is an amino acid, it helps prevent muscle breakdown and increases growth hormone levels

Nitric Oxide – Get the pump effect. Nitric oxide is great for creating awesome pumps when working out. Taking nitric oxide as part of a pre workout supplement will help with focus, power, strength also as it has added ingredients to do just that.

Flaxseed Oil – In line with what I said about good fats, flax seed oil is high in omega 3 and fantastic for overall health.

I hope this article will help you on your path.  As always if you have any questions, please do contact us 01-6708815 or try our new instant messaging on Fitness Supplements Vitamins.

Kind Regards,

The FitnessSupplementsVitamins Team.

**Disclaimer**

The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Tags: Bodybuilding, Bodybuilding Supplements, Build Muscle, Creatine, Creatine Monohydrate, Cyclone, Essential Amino Acids. Non-Essential Amino Acids, Fatty Acids, Flaxseed Oil, Gain Muscle, General Health, Increase Strength, Linseed Oil, Mass Gainer, Maximuscle, Muscletech, Newsletter, Omega 3, Protein, Serious Mass, Special Offers, Supplements, Training, Well Being

You can follow any responses to this entry through the RSS feed.