The Best Meal Plan To Build Muscle Faster (EAT LIKE THIS!)
The Best Meal Plan To Build Muscle Faster (EAT LIKE THIS!)
You need to make sure you’re accomplishing 3 things for an effective muscle building diet plan: eating at a slight calorie deficit, eating adequate protein every day, and not eating like complete crap. These will account for let’s say 90% of the muscle growth you experience from your bulking meal plan. But what muscle building foods and nutrition tips can we incorporate to get that extra 10%? Well, there are a few additional things we can do when it comes to how to diet to gain muscle and what to eat to build muscle faster that can help speed up the muscle building process. And I’ll show you exactly how to do just that and provide you with a sample muscle building meal plan here.
The first thing you’ll want to do for an effective muscle building diet plan is take your daily protein intake and spread that out into ideally 4-5 meals throughout the day with each of them having a minimum of 20g of protein. It also makes sense to ingest an adequate amount of protein shortly before sleep since that’s the longest period you’ll go without food. That’s also why you might want to bias a little more of your daily protein towards this pre-sleep meal with at least 40g of slow digesting protein.
The next tip here is to incorporate “muscle building foods”. First, you want to opt for high quality protein sources that are not only high in leucine content, but also high in digestibility. In addition to this, you can opt for more unsaturated fats as opposed to saturated fats, which may bias more of the weight you put on to be muscle as opposed to fat. Olive oil and salmon specifically are two unsaturated fat sources I’d highly recommend incorporating in your muscle building diet.
Now the last tip when it comes to how to diet to gain muscle here is to periodize your diet. Although we want most of the weight you put on to be muscle, it will always come with a bit of fat gain with it. And as your body fat creeps up during a bulk, you actually become less efficient at putting on muscle. Meaning, that as you continue to gain weight and your body fat slowly creeps up, then it would be best to occasionally “re-sensitize” your body for more efficient growth by stripping off some of the excess fat you put on before you continue to focus on gaining more weight again.
So, to sum up all the muscle building nutrition tips covered:
1. Evenly distribute your protein throughout the day into 4-5 meals, each consisting of at least 20g of a high quality protein source. Biasing more of your protein (at least 40g) towards a pre-sleep meal is also a good idea to stimulate protein synthesis overnight.
2. Optimize your food choices. Opt for higher quality protein sources and incorporate more unsaturated fat instead of saturated fat (olive and salmon oil may be the most beneficial). This may enable more of the weight you gain to be muscle as opposed to fat.
3. Periodize your diet by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month). This way you’ll be able to occasionally re-sensitize your body to put on muscle more efficiently.
All in all, guys, I hope that you were able to see that it’s the little details like this that really do make all the difference in the long run. And for a step-by-step program that shows you not only how to approach your diet and what to eat, but also pairs this with a weekly workout plan so that you can build lean muscle as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
DOWNLOAD THE MEAL PLAN HERE:
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Filmed by: Bruno Martin Del Campo
There is no science on this matter. It’s all a matter of preference. A science based builder like Jeremy should know this and say this.
Please tell me how I will transform on 20 percent body fat
avacado and eggs for break fast
noodles and chicken or fish for lunch
cooked rice , pickles with fish for dinner
strawberry and yogurt for desert
What if you need like 180-200 proteins a day for muscle growth? Im 195cm and weigh 94kilo.
honestly its hard to eat because i bloat and i hate seeing myself bloat. i literally look pregnant. so if i eat will i lose fat and gain muscle and weight?
5:31 (Insert Edp445 joke here)
I don’t see any replies to posted questions
I’ve been working out 4 days a week having eggs and stuff similar for breakfast and for lunch I have noodles or a sandwich with stuff like lettuce ham and such and for dinner whatever my dad is making!
Coconut Oil Vs Olive Oil?
I got a home gym for Christmas and I’ve bin working out for 7 hours
This shit just seems so complicated and it makes me mad 😭 …. Like I wish I can just workout and build muscle simply like wtf ughhh
I have a neighbor whose been body building for 5 years now and he has told me time and time again, that working out us 70% diet and 30% lifting.
Plant oils are exstremely processed. I wouldn’t touch it. Eat natural fat.
can I eat 1 meal with salmon everyday? working out 7 days a week
me eating mcdonalds while watching
I was so buzzin for this vid then I saw all the charts and then I just skipped past it. keep it simple not boring
Just finished my weight loss but developed a habit of not eating nothing for a long period of time and I feel like instead of building muscle I’m just loosing muscle and getting skinnier and since I have a little of extra skin it covers my abs and it also made me develop a love and hate relationship for the way my body looks and now I just wanna build muscle and stop loosing weight and muscle mass
This shit fake it’s 100$ for sum bs
PLEASE JUST SHUT THE FUCK UP AND TELL ME HOW TO NOT BE SKINNY GOD DAMNIT
Boring meals is so hard 😢
What’s the diet chart 📉 was making
My brain at 3am while watching a diet plan for bulking
Here’s a link to the free downloadable meal plan I mentioned in the video: https://builtwithscience.com/musclemealplan/ . Give the meals a shot and let me know what you think! Hope this helps!
Amazing video. Thank you Sir Jeremy
Not me watching this as I eat a Jamaican patty for breakfast 😅
"Not eating like complete crap" . Cut right to the bone… I like it!!
Bro… You look like. .. Lingamrina’s male version.🤔🤪😅
I swear i will get shredded kings👑
Looks like I’m gonna start living on eggs😂
How can anyone afford to eat this much healthy food
i love how this dude shows all the science behind it
Good Stuff but sadly the link to the PDF didn’t work.
Thanks Buddy you are fantastic and your content are make difference in lives of people keep it up the good work.
Lol eating fat doesn’t make you fat !
Sugar and carbs do !!!
Jesus saves ❤
I can’t stop looking at this guys shoulders, they are insane 😮
Dude at this point nutrition seems like a big bro science. How can animal fat aka saturated fat be unhealthy when it’s natural and eveyrone would it eat when animal is killed and at the same time highly processed plant oils that are not supposed to be eaten in that form are considered "healthy".
This Is By Far The Best Video I’ve Ever Seen On Muscle Gaining , I’ve Been Looking And Trying To Find Something Explained Like This For Some Time And I’m Now Confident That I Can Start This Journey And Do It Right This Time💯
The boy on the left at 10:27 before the transformation is actually my goal, although I am probably 20 years older. This would still be an accomplishment for me, given my current skinny physique.
Doing 5 or 4 meals a day will trigger insulin and with time you can get diabetes or insulin resistance. Just have 2 to 3 meals with all of the nutrients and protein you need
1) Eat high levels of proteins 4 times a day consistently (20g of proteins minimum)
2) Eat avocados, Yogurt, Nuts, Salmon and Chicken
3) Sleep well and timely
4) Big dinner
5) Hope genetics blessed you
6) Proteins powder and eggs
I dunno, I know a monk that bodybuilds while eating most of their calories in the morning and they stay in great shape. So I don’t think that experiment applies for everyone.
I lost 4 pound in a month
Reason why i dont work out? Not because im lazy but because i have no idea what to eat, how much to eat?, what time to eat? What should i eat? What protien? How many calories ? Should i take my protien shake and still eat my meal? How many shakes per day? What if im full? Do i work out with a full stomach or empty? Water during work out ? Running ? This. Is. So. HARD.
*Drinks Olive Oil*
Im 43. Ive never gone to the gym. Ive trained jiu jitsu actively for decades, but never bothered with lifting weights OR watching my diet. In short I eat total garbage. Today I signed up for a one year gym membership with a weekly one hour personal trainer session. My plan is to train monday through thursday. Downloading your diet plan and starting it TODAY. Cant wait. Thank you for sharing this. Kind regards, Norway.