subject: The Nextphase Muscle Meal Plan [print this page] Need to know what foods you should include in your nutrition plan to maximize your physical performance, muscle building, and recovery while limiting excess fat storage? While Popeye had spinach to pump up his arms, the rest of us dont have the same luck. However, Ill share with you the nutrition plan that I used to gain 5 pounds of muscle in 4 weeks this summer (which isnt easy for someone with years of weight lifting experience).
This is a plan I designed to fuel my body with the right macronutrients (proteins, carbs, and fats) at the proper times. If you dont have access to some of the foods on the plan, look for substitutes that have a similar macronutrient make-up.
To gain muscle, I needed to eat around 3,500 clean calories per day. Its important to realize that my nutritional needs are different than yours, but the principals should be the same. The idea is to consume the calories you need to gain weight from the healthiest sources possible to maximize the nutritional value of the calories youre eating, which keeps you lean while gaining weight. So, tailor the amount of these clean food sources to your personal nutritional needs. You should shoot for 500 calories over maintenancecalculate your caloric needs here: http://www.freedieting.com/tools/calorie_calculator.htm
Also, I work out after my second meal of the day. If you work out at a different time, switch the meals around to accommodate your schedule.
This plan is broken down into seven meals that I spaced 2 and a half to 3 hours apart.
Meal 1: Egg scramble and oatmeal with fruit. 850 calories
2 eggs, 4 egg whites, 1 large bell pepper, of a large onion
cup steel-cut oatmeal, 1- cup 1% milk, 1- cup mixed fruit (strawberries, grapes, blueberries)
Meal 2 (pre-workout): Peanut butter and banana sandwich. 400 calories
Two servings lean meat (turkey, beef, chicken, or fish), one medium-sized avocado, two servings steamed mixed vegetables (broccoli, cauliflower, and carrots), 2 tbsp. extra-virgin olive oil
Meal 7: Casein protein shake. 270 calories
1- cup 1% milk, 1 scoop 100% Casein Protein (by Optimum Nutrition).
Total: 3400 calories.
This is the meal plan I followed to gain five pounds of muscle in four weeks. Now, Im not claiming that I never ate anything that wasnt on this plan, but the majority of the time, this is what I stuck to. If you can eat mostly foods like this, youll definitely see positive results, fast!
If you have any questions or observations about this plan, leave a comment below and Ill get back to you. Look out for more NextPhase advice!
You can stay connected with my fitness ideas by going here: http://www.nextphasefitness.com/blog/
