How Much Protein Should I Eat Daily For Weight Loss Building Muscle – A Great Diet For Gaining Weight

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Building Muscle – A Great Diet For Gaining Weight

Building muscle mass means you need to consume more calories than your body burns each day. In this article, I will outline examples of effective muscle building diets and proven guidelines that you can use to pack on muscle mass and gain weight quickly.

Too many men make the mistake of training too often in the gym and not feeding their bodies properly to support muscle growth and recovery. Eating to build muscle and gain weight isn’t rocket science, but there are certain guidelines you should follow in your diet to ensure optimal muscle growth and recovery.

When you eat the right muscle building foods, your mass gain will increase almost overnight because certain foods create an anabolic environment in the body, which means that your body will be very efficient at building new muscle tissue.

Here are some proven guidelines you’ll want to follow when you want to design your own muscle mass building diet.

Guideline #1: To gain weight and build muscle quickly, eat at least 2 grams of carbohydrates per pound of body weight per day. So for example, if you weigh 160 pounds, you should consume at least 320 grams of carbohydrates per day to support energy production and muscle growth.

Guideline #2: To support an anabolic or muscle-building environment in your body, aim to eat at least 1 gram of protein per pound of body weight per day. Taking the example above, you should eat at least 160 grams of protein per day to pack on muscle size.

Protein helps rebuild muscle tissue damaged from intense weight training and accelerates the recovery and muscle growth process.

Guideline #3: To support muscle growth and reduce muscle inflammation caused by intense weight training, eat plenty of healthy omega-3 fats in your diet. If you weigh 160 pounds, you should consume at least 70 to 80 grams of fat per day which works out to about 0.5 grams per pound of body weight.

Now that you know how much protein, carbs and fat you need to eat each day to gain weight and build muscle, let’s design a muscle building diet based on the guidelines above.

Breakfast:

2 whole eggs (boiled)

21 grams of protein powder

1 cup Low Fat Milk

1 cup Oatmeal

2 teaspoons Olive, Flax or Salmon Oil

Pre-Workout Snacks:

28 grams of protein powder

1 cup Low Fat Milk

2/3 cup Oatmeal

1 ounce mixed nuts (almonds, cashews, walnuts)

Post Workout Snack

30 grams of protein powder mixed with 3 cups of fruit juice

Post Training Meal (Lunch):

6 oz Tuna Steak with Rice and Vegetables

1 cup of rice. Season rice and vegetables

2 Bell Peppers

2 teaspoons Olive, Flax or Salmon Oil

Dinner:

6 oz Chicken breast, skinless. Chicken with Salad and Applesauce

1/4 cup Cucumber. Grilling chicken is an easy way to cook it.

1 Pepper. Can make a delicious salad dressing from balsamic

1/8 head of lettuce, iceberg, vinegar, olive oil, garlic and any spices of your choice

1 cup of cherry tomatoes and a side of rice.

Dessert

1/2 cup Applesauce

1 ounce almonds or walnuts

Protein Shake Before Bed:

28 grams of protein powder. Late Night Protein Shake with Oatmeal

1/3 cup oatmeal. Put all the ingredients in a blender on ice and blend.

2/3 tsp Olive, Flax or Salmon Oil. Add water to produce the desired consistency.

1 cup Low Fat Milk

Total Daily Calories = 2500 to 2700

Total Carbohydrates = 340 to 360 grams

Total Protein = 160 to 180 grams

Total Fat = 65 to 80 grams

The above diet is a good example of what your daily diet could look like if your goal is to build muscle and gain weight through healthy meals and high protein snacks.

Note that the above diet includes protein shakes before and after exercise. Although protein shakes are not essential for building muscle, they are very convenient and allow you to easily meet your daily protein needs.

You can substitute some foods that you don’t like or don’t have access to similar foods. The muscle building diet I’ve outlined above is a great example for someone who weighs 150 to 170 pounds and wants to pack on muscle mass quickly with very little fat gain.

If you weigh more than 170 pounds, you should increase the portion size of each serving in the sample above to meet your daily carbohydrate, protein, fat and calorie needs.

In conclusion, building muscle and gaining weight means you need to eat a lot of muscle building foods every day. Foods high in protein, healthy carbohydrates and healthy fats will all support weight gain and muscle growth if eaten in the right amount each day.

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