Building muscle requires dedication in the gym and a well-planned diet outside of it. Gentlemen, if you want to gain some serious muscle mass in 2024, the 7 Day Muscle Gain Diet Plan for Men is a great place to start.
We all know the saying, “You can’t train yourself with a bad diet,” and that’s true for muscle gains. This plan provides a blueprint for fueling your body for a rigorous workout and optimal muscle growth. But remember, this is just a sample – feel free to adjust portion sizes and ingredients to suit your preferences and calorie needs.
Muscle-Building Macronutrient Formula
This 7 days muscle gain diet plan for men focuses on a balanced intake of macronutrients – proteins, carbohydrates and healthy fats. Here’s a general guideline:
Protein: Aim for 1.6-2 grams of protein per kilogram of body weight per day. Protein is the building block of muscle, so make sure you’re getting enough protein to aid growth and repair.
Carbohydrates: Carbohydrates provide the energy you need during your workout. Complex carbs from whole grains, fruits and vegetables are ideal.
Healthy Fats: Don’t be afraid of fat! Healthy fats, found in avocados, nuts and fatty fish, are essential for hormone regulation, satiety and nutrient absorption.
7 Days to Big Gains: Your Sample Muscle Gain Diet Plan
Now let’s get into the delicious details! This muscle gain diet plan for men 7 days offers a variety of meals and snacks to keep your taste buds happy while optimizing your gains.
Day 1:
Breakfast: Scrambled eggs with spinach, whole wheat toast and a banana.
Breakfast: Greek yogurt with berries and a handful of almonds.
Lunch: Grilled chicken breast with brown rice and roasted vegetables.
Breakfast: Protein shake with banana and spinach.
Dinner: Salmon with quinoa and steamed asparagus.
Second day:
Breakfast: Oatmeal with protein powder, berries and chia seeds.
Breakfast: Cottage cheese with pineapple pieces.
Lunch: Turkey burger on a whole wheat bun with sweet potato fries.
Breakfast: Apple slices with peanut butter.
Dinner: Lentil soup with whole wheat bread and a side salad.
Day 3:
Breakfast: Protein pancakes made with oats, banana and eggs, topped with Greek yogurt and blueberries.
Breakfast: Carrot sticks and hummus.
Lunch: Stir-fry chicken with brown rice, mixed vegetables and a drizzle of sesame oil.
Breakfast: Handful of mixed nuts.
Dinner: Baked cod with roasted Brussels sprouts and quinoa.
Day 4:
Breakfast: Whole-wheat waffles with scrambled eggs and avocado slices.
Snack: Pears with string cheese.
Lunch: Tuna salad sandwich with side salad on whole wheat bread.
Snack: Protein bar.
Dinner: Roast beef with broccoli, peppers and brown rice.
Day 5:
Breakfast: Omelet with chopped vegetables and whole wheat toast.
Breakfast: Greek yogurt with granola and a drizzle of honey.
Lunch: Chicken breast sandwich on whole wheat bread with avocado and salad.
Breakfast: Cottage cheese with mixed berries.
Dinner: Shrimp scampi with whole wheat pasta and steamed green beans.
Day 6:
Breakfast: Smoothie made of protein powder, banana, spinach and almond milk.
Breakfast: Apple slices with almond butter.
Lunch: Black bean burgers on whole-wheat buns with sweet potato wedges.
Breakfast: Cottage cheese with pineapple pieces.
Dinner: Chicken Fajitas with whole wheat tortillas, grilled vegetables and guacamole.
Day 7:
Breakfast: Whole-wheat pancakes with scrambled eggs and fruit salad.
Breakfast: Carrot sticks and hummus.
Lunch: Leftovers from the week!
Breakfast: Protein shake with banana and spinach.
Dinner: Salmon with roasted sweet potatoes and asparagus.
Remember: This 7 day muscle gain diet plan for men is a starting point. Be sure to adjust portion sizes based on your individual calorie needs and activity level. It is also important to stay hydrated throughout the day by drinking plenty of water.
building muscle is a journey
Building muscle takes time and consistency. **Follow the muscle gaining diet plan for 7 days