The Best Diet for Putting on Muscle Weight

This is THE ultimate diet plan if you want to put on some serious muscle weight. It’s very strict and can be tough to stay on track, but with regular workouts and weight lifting you’ll see results twice as fast. Let’s start by breaking down how this diet works.

A high protein-based diet

As most body-building diets work, this is a high-protein based diet with very light and nutrient-full carbohydrates – like quinoa and brown rice. The high protein is the essential part of this diet, especially since its all low-fat. Just for a deeper insight to it, protein is built of amino acids which are the building blocks of your muscles. High intakes of protein on a daily basis is necessary to build, grow, and maintain muscle tissue and mass. For most people aiming to put on muscle, daily consumption of about 30-40g of protein will generally do the trick. However, this diet has much more than that for those who are looking to put on a lot of muscle weight – fast.

To read more on protein intake guidelines for your body, click here.

This diet has a wide range of protein – like fish, turkey and egg whites – which can be really nice when you need some variety. Like I said, this is a very strict diet so if you want to see results fast, make sure you aren’t bending the rules for your cravings. Every now and then it’s alright to add a few flavors or spices to the meat to make the flavor less bland, but try your best to avoid to much of it. Reminder: always make sure you’re shopping for meat with the lowest fat percentage as possible.

Why 6 meals per day?

It takes your body 3 hours to digest one regular-sized meal. If you’re trying to put on healthy muscle weight, eating every 3 hours will give your body the chance to fully consume the nutrients of each meal properly and speed up your metabolism. That’s the very basis of this diet; eat 6 meals, one every 3 hours. This is part of what can make this diet difficult to base around your schedule if you work or like to sleep in, but if you’re really serious about it you’ll make it happen and I promise you’ll love the results.

When will I start seeing results?

With regular workouts and weight lifting, you should see results in 2 weeks or less – if you follow the diet exactly. Not only will your metabolism increase and burn more fat during your workouts and on a daily basis, but your muscle mass will increase almost twice as fast.

How do I know that it works?

This is a diet that’s commonly followed by body builders and fitness bikini competitors in order to get ready for competitions in 2 months time. This diet is so unusually specific and strict that its designed to target the fastest muscle building process possible. The only real way I can convince you it works is by trying it out yourself!

The Diet

Breakfast: 4 egg whites (1 yolk if needed for taste), 1/2 cup of organic oatmeal, 1/2 cup of strawberries

Late-Morning: 1/2 cup of brown rice, 1/2 cup of grilled asparagus, 1 4oz grilled chicken breast (low fat)

Lunch: 1/2 cup of quinoa, 1/2 cup of green beans, 1 4oz serving of ground turkey 99% fat free

Late-Afternoon: 1/2 cup cauliflower, 1 4oz serving of ground beef 97% fat free

Dinner: 1/2 cup spinach, 1 5oz filet of cod

Post-Workout: 1 scoop of whey protein (25g recommended), 1 banana

Light Snack (if needed): 1/2 cup of pistachios


Best of luck and leave me comments below on how this diet worked for you!



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