Here is a great Muscle Building Diet For You To Follow. This diet will help you to build muscle and you will even see an increase in your strength as well. Here are all of the meals and I will even write down the times that I eat them.
MEAL 1) 4 whole eggs, 50 grams baby spinach, 7 grams of olive oil, 60 grams of raw oats, 40 grams of pancake powder, 8 grams of raw honey, 1 whole apple (Cooking is at 1:22)
MEAL 2) 6 Ounces Fresh Grilled Trout (cooked weight), 150 grams mixed vegetables (cooked weight), 300 grams jasmine rice (cooked weight), 2 ounces of almonds (Cooking is at 2:52)
MEAL 3) “Pre Workout Meal”
6 ounces slow cooked in a crock pot chicken breast (cooked weight), 350 grams jasmine rice (cooked weight), 7 grams of olive oil (Cooking is at 4:49)
MEAL 4) “Post Workout Shake”
16 ounces of water OR Almond Milk, 47 grams of protein powder OR 1 serving, 2 whole bananas, 4 ounces strawberries, 16 grams of natural jiff peanut butter OR Almond butter, 5 grams of creatine (Cooking is at 6:04)
MEAL 5) 6 ounces smoked whole chicken (cooked weight), 150 grams mixed vegetables, 250 grams jasmine rice (cooked weight) Cooking is at 7:25
I am 6’1 and I weigh 208lbs. Here are the macros
Training Days – 4,100 Total Calories
Protein 247 grams
Carbs 465 grams
Fats 112 grams
ON NON TRAINING DAYS TAKE AWAY PROTEIN SHAKE & TAKE RICE TO 200 GRAMS ON ALL THREE MEALS. ALSO TAKE AWAY THE OLIVE OIL & PEANUT BUTTER
Non Training Day Macros – Total Calories 3,379
Protein – 234 grams
Carbs – 365 grams
Fats – 90 grams
Now these macros are set up by my weight and my goals. I am trying to build muscle and size so this is a high surplus. Adjust these macros for you and try to aim for 1 – 1.5 grams of protein per 1 pound of bodyweight. 2 – 2.5 grams of carbs for every 1 pound of bodyweight. .25 – .50 grams of fats for every 1 pounds of bodyweight. If you need any help figuring this out, just send me a message on Instagram and I will try to help you sort it out https://www.instagram.com/strength_team/
MY CURRENT SUPPLEMENTS
1) Creatine 5-10 grams daily,
2) Syntha – 6 Protein Powder (Chocolate Peanut Butter)
3) Pre – Workout GHOST
4) Multi Vitamin
5) Alaskan Fish Oil
6) Glucosamine & Chondroitin
Here is a full weeks worth of Gain Certified Workouts!!!!
MONDAY’S WORKOUT – LEG TRAINING
1) Barbell Squats 4 Sets x 20,15,12,8reps (Increase the weight after every set)
2) Single Leg Hack Squats 3 Sets x 10-12 reps
3) Dumbbell Stiff Leg Deadlift 4 Sets x 12-15 reps
4) Standing Leg Curls 3 Sets x 12-15 reps ***SUPER-SET***
4) Single Leg Extensions 3 Sets x 12-15 reps
5) Smith Machine Calf Raise 5 Sets x 20-25 reps
TUESDAY’S WORKOUT – CHEST TRAINING
1) Incline Dumbbell Bench Press 4 Sets x 15,12,10,8 reps & 4th Set is a Drop Set x Failure!!!
2) Incline Smith Machine 3 Sets x 10-12 reps & 3rd Set is a Double Drop Set x 10-12 reps
3) Kneeling Landmines 3 Sets x 15-20 reps
4) Dumbbell Pullovers 4 Sets x 10-12 reps ***SUPER-SET***
4) Incline Cable Fly OR Pec Dec Fly Machine 4 Sets x 15-20 reps
5) Lateral Machine Raise 4 Sets x 25 reps
WEDNESDAY REST & RECOVER
THURSDAY’S WORKOUT – BACK & TRAPS
1) Underhand Pulldown 3 sets x 10-12 reps & 3rd set is a drop set
2) T-Bar Row – 3 sets x 10-12 reps & 3rd set is a double drop set
3) Incline Bench Dumbbell Row – 3 sets x 8-12 reps & 3rd set is a drop set
4) Straight Bar Cable Row – 3 sets x 10-12 reps & 3rd set is a drop set x failure
5) Cable Rope Pushdown – 3 sets x 12-15 reps & 3rd set is a drop set
6) Dumbbell Shrugs – 4 sets x 20-25 reps
FRIDAY’S WORKOUT – SHOULDER TRAINING
1) Seated Dumbbell Rear Delt Fly – 4 sets x 12-15 reps
2) Incline Dumbbell Front Raise – 4 sets x 10-12 reps & 4th set is a drop set x failure
3) Seated Dumbbell Side Raise – 4 sets x 12-15 reps & 4th set is a double drop set x failure
4) Dumbbell Shoulder Press 4 sets x 10-12 reps and keep the negatives slow… Count 1-2-3-4 on the way down on every rep and then squeeze your shoulders at the top of each rep for 1-2 seconds.
SATURDAY’S WORKOUT (I WILL UPLOAD THIS ONE)