Gaining muscle mass can be a daunting prospect for many men who frequent the gym, as it often feels like there are drawbacks to consider. While most people aspire to increase their lean mass, the prospect of gaining even a few pounds of body fat, which is typical with most weight-gain diets, is a major concern for many.
The purpose of gaining 20-30lbs of weight is questionable if a significant portion of it comprises fat. Building muscle that is not visible is hardly worthwhile. Therefore, we offer resources to help you build muscle while keeping your body fat level unchanged, rather than increasing it.
The query at hand is how to increase muscle mass while minimizing the accumulation of unwanted fat. The solution lies in being cautious, accurate, and vigilant about when you consume food. You might have come across the adage “abs are made in the kitchen, not the gym” on this webpage or Instagram memes. Although lifting weights and doing cardio are vital components of building a fantastic physique, people frequently overlook the significance of proper nutrition.
If we draw a comparison between bodybuilding and constructing a house, we can say that our diets serve as the foundation, walls, and support beams. Without a strong dietary base, it’s futile to focus on enhancing the appearance of our living spaces. It’s like starting the construction from the top without solid ground. A common adage says that you can’t compensate for a poor diet through exercise.
To assist you in gaining muscle mass without accumulating excess body fat, we have provided a straightforward and efficient meal plan.
Smart growth
To build muscle, you need to consume more calories than you burn each day. However, overeating can trigger the storage of fat, which is counterproductive. Therefore, it’s crucial to strike a balance and consume just the right amount of calories to support muscle growth without adding excess fat.
Controlling portion sizes during mealtime is one strategy to consider. For most meals (excluding post-workout meals), the objective is to consume 40-60g of protein and 40-80g of carbohydrates, based on your body size. If you are a bigger person weighing more than 225 lbs, you should aim for the higher end of the range. The meal plan provided in the subsequent pages offers guidance on specific food portions that will help you achieve these gram targets. When it comes to dietary fat, it is best to keep it to a minimum, except for healthy fats sourced from nuts, olive oil, and fatty fish, which should be limited to 5-10g per meal.
Timing is key
The timing of your meals is crucial in maintaining a lean physique while bulking up. It not only helps with building muscle mass but also has a significant impact on regulating body fat levels. If your goal is to gain high-quality muscle mass, it’s important to increase the size of your meals during breakfast and after your workout. These two times of the day are when your muscles require more calories and nutrients.
After sleeping, you are nutritionally depleted, making breakfast an ideal time to consume a larger meal. Similarly, after exercising, your stressed muscles are in urgent need of replenishment to kickstart the recovery process. Providing the body with the necessary nutrients during these periods promotes optimal growth and helps to keep body fat levels under control.
To achieve smart growth, which is building muscle without gaining body fat, you need to control your calorie intake. Eating more is necessary for gaining mass, but timing is key to determining if you’ll gain fat or muscle. By consuming a big breakfast, a substantial post-training meal, and smaller portions for the rest of your meals, you can increase your overall caloric intake and ensure that the extra calories go towards building muscles when they need them.
How to Eat on Nontraining Days.
For muscles to grow, it’s important to give them rest days. However, it’s not necessary to consume the same amount of carbohydrates on non-training days, as the body’s demand for carbs decreases during periods of inactivity. Many people make the mistake of maintaining a high-carb diet even on days when they’re not exercising and not burning through as many carbs. As a result, they may experience an increase in unwanted body fat, particularly in the lower back and midsection areas.
The fundamental principles of our lean-mass meal plan can be summarized as follows. In terms of serving size, the diet provides a roughly equal quantity of protein and carbohydrates in most meals. You will consume food six times a day to ensure your body receives essential nutrients, particularly amino acids, for stimulating muscle growth.
Additionally, meal timing is centered around your workout schedule and the time of day. On days when you exercise, you can consume a greater amount of carbohydrates overall (almost 2.5g per pound of body weight), and your post-workout meal is particularly rich in them. The meal plan listed on page 3 includes 177g of carbohydrates after training. If you were to try consuming this quantity of carbohydrates at a different time of day, it might lead to fat gain; however, consuming it after your workout will promote muscle growth.
To optimize your diet for muscle growth and prevent fat gain, it’s recommended to consume the majority of your carbohydrates early in the day, with breakfast potentially providing up to nearly 100g.
Later meals should focus more on protein intake, providing the necessary amino acids while avoiding excess carbs that may not be needed at this time of day. This is particularly important in the evening, as insulin sensitivity tends to be lower, making it easier to gain fat. Protein intake should remain consistent at almost 2g per pound of body weight, or around 330g in a typical meal plan. Reducing carbohydrate intake also results in a reduction in overall calories, which is important for weight management.
On days when you work out, aim for approximately 18-20 calories per pound of body weight, while on rest days, 12-14 calories per pound are sufficient. By adjusting your calorie intake based on your activity level, you can encourage muscle growth without experiencing unwanted weight gain.
The Science of Timing.
Do you think that consuming three cups of rice, pasta, or a couple of bagels in one sitting can lead to weight gain? Well, it might, but not if you pair them with lean protein right after a workout. Carbohydrates have been the subject of mismanagement, with their ability to be stored as body fat. However, they are essential to the muscle-building process.
When you consume a lot of carbs after a training session, it initiates a series of hormonal changes that promote the reconstruction of muscle mass. This includes an increase in insulin, which not only transports protein into muscles for growth but also stabilizes testosterone levels that often decline due to inadequate carb intake after exercise.
On the other hand, if you consume too many carbs and remain fairly inactive, some of them may end up being stored as body fat. That is why it is recommended to consume fewer carbs on days when you are not exercising. While you need carbs to build muscle on training days, your body’s demand for them significantly decreases on days when you are not working out.
Here are some meal plan examples that can help you build muscle without gaining fat:
- If you struggle to maintain a lean physique, opt for smaller portions of carbohydrates in your meals.
- Note that if you begin to notice unwanted body fat while following this plan, you may consider removing this particular menu item as an option.
Training Day Menu.
MEAL 1: 8 a.m.
- 10 egg whites
- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
- 8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
MEAL 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
MEAL 3: 1 p.m.
- Whey protein shake (2 scoops)
- 6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
MEAL 4 (post-workout): 3 p.m.
- 8 oz. turkey breast
- 2-3 cups cooked pasta or white rice*
- 1 whole-grain roll**
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
MEAL 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice of low-fat cheese
- 2 slices whole-grain bread
- 1 piece of fruit**
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat
MEAL 6: 9 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
Nontraining Day Menu.
MEAL 1: 8 a.m.
- 10 egg whites
- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
MEAL 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
MEAL 3: 1 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
MEAL 4: 3 p.m.
- 8 oz. turkey breast
- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
MEAL 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice of low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
MEAL 6: 9 p.m.
- 8 oz. chicken breast
- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat.