{"id":147755,"date":"2024-01-31T08:58:25","date_gmt":"2024-01-31T03:28:25","guid":{"rendered":"https:\/\/www.livofy.com\/health\/?p=147755"},"modified":"2024-01-31T08:59:57","modified_gmt":"2024-01-31T03:29:57","slug":"diet-plan-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/","title":{"rendered":"Diet Plan for Muscle Gain"},"content":{"rendered":"<p><span data-preserver-spaces=\"true\">Creating a meal plan for muscle gain requires careful consideration of various factors, including calorie intake, macronutrient distribution, and nutrient timing. This comprehensive approach ensures your body receives the necessary nutrients for muscle growth and recovery. Following a structured meal plan designed to your individual needs optimises your nutritional intake and enhances your overall fitness journey. Let\u2019s delve into the critical components of a diet plan for muscle gain and explore how it can contribute to your goals of building strength and increasing muscle mass.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#does-following-diet-plan-helps-in-muscle-gain\" title=\"Does Following Diet Plan Helps in Muscle Gain?\">Does Following Diet Plan Helps in Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#7-days-diet-plan-for-muscle-gain\" title=\"7 Days Diet Plan for Muscle Gain\">7 Days Diet Plan for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#vegetarian-foods-to-eat-on-diet-for-muscle-gain\" title=\"Vegetarian Foods to Eat on Diet for Muscle Gain\">Vegetarian Foods to Eat on Diet for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#non-vegetarian-foods-to-eat-on-diet-for-muscle-gain\" title=\"Non-Vegetarian Foods to Eat on Diet for Muscle Gain\">Non-Vegetarian Foods to Eat on Diet for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#benefits-of-following-a-muscle-gain-diet-plan\" title=\"Benefits of Following a Muscle Gain Diet Plan\">Benefits of Following a Muscle Gain Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#how-to-follow-a-meal-plan-for-muscle-gain\" title=\"How to Follow a Meal Plan for Muscle Gain?\">How to Follow a Meal Plan for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#calorie-and-nutrient-requirement-for-muscle-gain\" title=\"Calorie and Nutrient Requirement for Muscle Gain\">Calorie and Nutrient Requirement for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#expert-review-on-diet-plan-for-muscle-gain\" title=\"Expert Review on Diet Plan for Muscle Gain\">Expert Review on Diet Plan for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#references\" title=\"References\">References<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/#faqs\" title=\"FAQs\">FAQs<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"does-following-diet-plan-helps-in-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">Does Following Diet Plan Helps in Muscle Gain?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Yes, a diet plan for muscle gain is essential and efficiently helps you gain muscle mass. Following a structured meal plan for muscle gain can definitely help, especially when it\u2019s designed to provide the necessary nutrients for muscle growth and support your training regimen. An effective diet plan designed for muscle gain has these four elements:\u00a0<\/span><\/p>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Protein:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Research by the National School of Medicine provides relevant evidence to highlight that protein intake can help limit the loss of muscle mass that often occurs with ageing and during resistance exercise. Hence, protein is crucial for muscle repair and growth. Including\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.livofy.com\/health\/protein-rich-foods\/\" target=\"_blank\" rel=\"noopener\"><strong><span data-preserver-spaces=\"true\">protein rich foods<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">\u00a0in each meal can help support muscle development.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Balanced Macronutrients:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Carbohydrates and fats are essential for providing energy and supporting overall health. A balanced intake of all three macronutrients (protein, carbohydrates, and fats) ensures your body has the power and resources it needs for muscle growth and recovery.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Caloric Surplus:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">To build muscle, you typically need to consume more calories than you burn (a caloric surplus). This provides your body with the extra energy required for muscle growth.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Timing of Meals:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">A muscle building diet plan will strategically guide your meals and snack timings around your workouts. This can optimise muscle protein synthesis and recovery time. For example, consuming protein and carbohydrates before and after workouts can support muscle repair and replenish glycogen stores.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"7-days-diet-plan-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">7 Days Diet Plan for Muscle Gain<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">It is noteworthy that besides your muscle-building diet plan, you aim for at least eight glasses of water daily and adjust portion sizes according to your individual caloric and macronutrient needs. There are different bodybuilding diets for the cutting and bulking phase. During a cutting phase, where calorie intake is restricted, it\u2019s crucial to introduce diversity into your diet to ensure that your nutritional requirements are fulfilled. This variety helps maintain essential nutrient intake despite consuming fewer calories. If you\u2019re a beginner, you don\u2019t have to focus much on phases; following a meal plan for muscle gain is essential. Here\u2019s a seven-day diet plan for muscle gain:\u00a0<\/span><\/p>\n<h3><strong><span data-preserver-spaces=\"true\">Day 1<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Scrambled eggs with spinach and whole-grain toast and Greek yoghurt with berries<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Grilled chicken breast with quinoa and mixed vegetables<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre Workout:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Protein shake with banana<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Cottage cheese with pineapple<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Baked salmon with sweet potato and steamed broccoli<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 2<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Oatmeal with sliced almonds, honey, and a scoop of protein powder and apple slices with peanut butter<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Palak Paneer with fibre-rich brown rice.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0A bowl of boiled<\/span><strong><span data-preserver-spaces=\"true\">\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">potatoes and plain yoghourt<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Assorted nuts like almonds, cashews, and walnuts.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Spicy fish curry with coconut milk and curry leaves along with Jeera Rice<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 3<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Semolina cooked with mixed vegetables and tempered with mustard seeds and curry leaves.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Chicken Biryani and vegetable raita<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Protein-rich boiled eggs seasoned with salt and pepper<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Fruits tossed with chaat masala and lemon juice<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Dal Makhani with Roti and vegetable stir-fry<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 4<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Poha with onions, peas, and peanuts, along with chia seed water<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Tandoori Chicken and whole wheat roti.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre Workout:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Mixed Fruit Smoothie with a scoop of protein powder<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Roasted Makhanas with banana oat smoothie\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Matar Paneer with Jeera Rice<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 5<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Vegetable Uttapam: Thick rice and lentil pancakes topped with mixed vegetables.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Aloo Gobi sabzi with whole wheat rotis and vegetable pulao\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre-Workout:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Banana Shake- Blended banana with milk and a dash of cardamom.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Blended mixed fruits with yoghourt and honey<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Mutton Curry with jeera rice<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 6<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Protein oatmeal with sliced almonds and blueberries.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Grilled salmon salad with mixed greens, quinoa, and avocado.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre Workout:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Protein shake with spinach and mango\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Greek yoghourt with honey\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Chicken or tempeh fajitas with whole grain tortillas, peppers, onions, and guacamole\u00a0<\/span><\/li>\n<\/ul>\n<h3><strong><span data-preserver-spaces=\"true\">Day 7<\/span><\/strong><\/h3>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Breakfast:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Vegetable omelette with whole-grain toast.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Lunch:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Lentil soup with whole grain bread.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre-Workout:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Cottage cheese with peach slices<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Post Workout:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Snack: Protein bar.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Steak or portobello mushroom with sweet potato mash and steamed green beans.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"vegetarian-foods-to-eat-on-diet-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">Vegetarian Foods to Eat on Diet for Muscle Gain<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Despite common misconceptions, a well-planned vegetarian meal plan for muscle gain can provide ample protein, essential nutrients, and diverse energy sources crucial for muscle growth and recovery. Research indicates that plant-based proteins and strategic meal planning can effectively support muscle gains, making vegetarian options viable for athletes and fitness enthusiasts. Let\u2019s explore essential vegetarian foods you can add to your bodybuilding diet:\u00a0<\/span><\/p>\n<ol>\n<li><strong><span data-preserver-spaces=\"true\">Legumes and Pulses:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Beans, lentils, chickpeas, and peas are excellent sources of plant-based protein, fibre, and carbohydrates. They provide essential amino acids for muscle repair and growth and must be added to a meal plan for muscle gain.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Tofu and Tempeh:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Soy-based products like tofu and tempeh are rich in protein and contain all the essential amino acids. They are versatile ingredients in various dishes such as stir-fries, salads, and sandwiches. They are a great source of protein and one of the many alternatives to replace eggs in a meal plan for muscle gain.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Quinoa:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Quinoa is a complete protein source containing all nine essential amino acids. It also provides complex carbohydrates for sustained energy and contains vitamins and minerals like iron, magnesium, and zinc.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Nuts and Seeds:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Almonds, walnuts, peanuts, chia seeds, and flax seeds are nutritious sources of healthy fats, protein, and micronutrients. They can be added to meals, snacks, or smoothies to increase calorie and nutrient intake.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Greek yoghourt:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Greek yoghourt is high in protein and calcium, making it an excellent choice for muscle recovery and bone health. Opt for plain, unsweetened varieties to avoid added sugars.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Leafy Greens:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Spinach, kale, and other leafy greens are rich in vitamins, minerals, and antioxidants that support overall health and muscle function. They can be added to salads, smoothies, or cooked dishes for an extra nutrient boost.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Whole Grains:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Brown rice, quinoa, oats, and barley are nutritious sources of carbohydrates that provide energy for workouts and recovery. They also contain fibre, vitamins, and minerals that support overall health.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"non-vegetarian-foods-to-eat-on-diet-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">Non-Vegetarian Foods to Eat on Diet for Muscle Gain<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Are you exploring the role of non-vegetarian foods in a muscle building diet plant? Read further to explore non-vegetarian sources that offer a rich array of high-quality protein, essential amino acids, and bioavailable nutrients critical for muscle growth and repair. Backed by scientific evidence, lean meats, fish, and poultry provide optimal protein content and digestibility, making them essential in a muscle building diet plan. Here\u2019s a list of non-vegetarian foods to add to your meal plan for muscle gain:\u00a0<\/span><\/p>\n<ol>\n<li><strong><span data-preserver-spaces=\"true\">Lean Meats:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Chicken breast, turkey breast, and lean cuts of beef or pork are rich sources of high-quality protein, essential for muscle repair and growth. Opt for skinless poultry and trim excess fat to reduce calorie intake while following a meal plan for muscle gain.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Fish:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Fatty fish like salmon, tuna, and mackerel are excellent sources of protein and omega-3 fatty acids. Omega-3s have anti-inflammatory properties and support heart health, making fish an ideal choice for muscle recovery.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Eggs:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Eggs are a must-add food to your muscle building diet plan. They are a versatile and nutrient-dense source of protein, vitamins, and minerals. They contain all the essential amino acids and are easily incorporated into various dishes such as omelettes, frittatas, and sandwiches.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Dairy Products:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Milk, cheese, and yoghurt are rich in protein, calcium, and other essential nutrients. They provide amino acids necessary for muscle growth and repair and calcium for bone health.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Seafood:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Shrimp, crab, lobster, and other shellfish are low in fat and calories but high in protein. They also contain essential nutrients like iodine, zinc, and selenium, which support thyroid function and immune health while following a bodybuilding diet.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Red Meat:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Lean cuts of beef, such as sirloin or tenderloin, are rich sources of protein, iron, and zinc. Red meat provides essential nutrients that support muscle growth, energy production, and immune function.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Poultry:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Chicken and turkey are lean sources of protein that provide essential amino acids necessary for muscle repair and growth. They are versatile ingredients that can be grilled, baked, or saut\u00e9ed in various dishes. You can add them to the lunch or dinner routine of a muscle building diet plan.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"benefits-of-following-a-muscle-gain-diet-plan\"><\/span><strong><span data-preserver-spaces=\"true\">Benefits of Following a Muscle Gain Diet Plan<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">A muscle building diet plan provides essential nutrients for muscle growth, strength development, and overall physical performance. It optimises protein intake, balances macronutrients, and fuels workouts effectively.\u00a0<\/span><\/p>\n<ol>\n<li><strong><span data-preserver-spaces=\"true\">Increased Muscle Mass: A protein-rich diet provides the necessary amino acids for muscle repair and growth. Pairing protein with carbohydrates post-workout helps replenish glycogen stores and initiates muscle protein synthesis, which is essential for muscle hypertrophy.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Improved Metabolism: Adequate protein intake in a muscle gain diet plan helps preserve lean muscle mass and metabolically active tissue. This, coupled with regular strength training, can boost basal metabolic rate (BMR), allowing the body to burn more calories at rest.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Enhanced Recovery: Nutrient timing and composition in a muscle gain diet plan are crucial in post-exercise recovery. Consuming carbohydrates and protein after workouts helps replenish glycogen stores and provides amino acids for muscle repair, reducing muscle soreness and enhancing recovery.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Better Body Composition: A muscle gain diet plan can produce a more favourable body composition by supporting muscle growth while managing body fat levels. This improves physical appearance and contributes to better metabolic health and overall fitness.<\/span><\/strong><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Optimised Nutrient Intake: A muscle gain diet plan emphasises whole, nutrient-dense foods, ensuring an adequate intake of vitamins, minerals, and antioxidants essential for optimal health. This promotes immune function, bone health, and overall well-being, complementing the physical demands of muscle-building workouts.<\/span><\/strong><\/li>\n<\/ol>\n<h3><span data-preserver-spaces=\"true\">Mental Benefits<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Experiencing progress in your body composition and strength can profoundly affect your confidence and self-esteem. Moreover,<\/span><strong><span data-preserver-spaces=\"true\">\u00a0adhering to a diet plan for muscle gain and a consistent exercise regimen not only contributes to physical health but also enhances mental well-being.<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0By reducing stress and anxiety levels and potentially boosting mood, exercise and nutrition play crucial roles in fostering overall\u00a0<\/span><strong><span data-preserver-spaces=\"true\">emotional balance and promoting better sleep patterns.<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Furthermore, the\u00a0<\/span><strong><span data-preserver-spaces=\"true\">discipline and commitment<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0required to adhere to a bodybuilding diet and witness tangible results can instil a profound sense of accomplishment. This sense of achievement validates your efforts and cultivates resilience and determination, which can extend beyond fitness goals to impact various aspects of your life positively.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"how-to-follow-a-meal-plan-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">How to Follow a Meal Plan for Muscle Gain?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Following a meal plan for muscle gain involves consuming balanced meals with adequate protein, carbohydrates, and fats to support muscle growth and recovery. The key components are eating regular meals and snacks, prioritising nutrient-dense foods, and adjusting portions based on individual needs. Here are the steps that may help you in following a diet plan for muscle gain:\u00a0<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Step &#8211; 1 Calculate how many calories your body needs:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Calories are the fundamental unit of energy that fuels our body\u2019s physiological processes, including muscle growth and repair. To initiate muscle gain and follow a muscle building diet plan, one must first calculate their baseline calorie needs, considering factors such as age, gender, weight, activity level, and metabolic rate. This baseline serves as the foundation upon which a caloric surplus is built.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The concept of a caloric surplus in a bodybuilding diet is central to muscle gain. By consuming slightly more calories than one expends, typically 250 to 500 additional calories daily, individuals provide their bodies with the excess energy required for muscle growth. This surplus acts as a catalyst, facilitating the anabolic processes necessary for hypertrophy\u2014the increase in muscle size.\u00a0<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Step &#8211; 2 Determine the macronutrient growth:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Ensuring adequate intake of essential macronutrients and focusing on performance, recovery, and growth is paramount for optimising a diet plan for muscle gain. A\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.livofy.com\/health\/protein-diet-plan\/\" target=\"_blank\" rel=\"noopener\"><strong><span data-preserver-spaces=\"true\">protein diet plan<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">\u00a0can provide amino acids crucial for muscle repair and synthesis. Carbohydrates, the body\u2019s primary energy source, fuel intense workouts and replenish glycogen stores, supporting sustained training intensity. Additionally, healthy fats are vital in hormone production and overall health, contributing to optimal performance and nutrient absorption. Together, these macronutrients form the foundation of a balanced diet tailored to meet the unique demands of muscle gain and bodybuilding.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The Food and Nutrition Board of the Institutes of Medicine suggests the following macronutrient requirements for off-season and off-season and pre-contest phases for bodybuilders:\u00a0<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>\n<p style=\"text-align: center\"><b>Macronutrient<\/b><\/p>\n<\/td>\n<td style=\"text-align: center\"><b>Off-Season or Bulking Phase\u00a0<\/b><\/td>\n<td style=\"text-align: center\"><b>Pre-Contest or Cutting Phase\u00a0<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\"><span style=\"font-weight: 400\">Carbohydrates<\/span><\/td>\n<td style=\"text-align: center\"><span style=\"font-weight: 400\">55-60%<\/span><\/td>\n<td>\n<p style=\"text-align: center\"><span style=\"font-weight: 400\">55-60%<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center\"><span style=\"font-weight: 400\">Protein<\/span><\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\"><span style=\"font-weight: 400\">25-30%<\/span><\/p>\n<\/td>\n<td>\n<p style=\"text-align: center\"><span style=\"font-weight: 400\">25-30%<\/span><span style=\"font-family: inherit;font-size: 16px\">o<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\"><span style=\"font-weight: 400\">Fat<\/span><\/td>\n<td style=\"text-align: center\"><span style=\"font-weight: 400\">15-20%<\/span><\/td>\n<td>\n<p style=\"text-align: center\"><span style=\"font-weight: 400\">15-20%<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span data-preserver-spaces=\"true\">In bodybuilding and a bodybuilding diet, the terms off-season\u201d and \u201cpre-contest phases refer to specific periods within a bodybuilder\u2019s training and competition schedule:<\/span><\/p>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">Off-Season Phase:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">The off-season phase is when bodybuilders focus on building muscle mass and strength without the immediate pressure of upcoming competitions. During this phase, which may last most of the year, athletes aim to increase their overall muscle size and definition through intense training and nutrition strategies. The goal is to be in a positive energy balance, meaning they consume slightly more calories than they expend, to support muscle growth and recovery.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Pre-Contest Phase:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">The pre-contest phase, or the \u201ccutting\u201d phase, occurs in the weeks leading up to a bodybuilding competition. During this phase, the primary objective shifts from building muscle to reducing body fat levels while maintaining muscle mass and definition. Bodybuilders aim to achieve a lean, shredded appearance by decreasing their body fat percentage.<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Step &#8211; 3 Focus on Pre and Post-Workout Nutrition:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0A muscle building diet plan guides you on consuming a balanced meal or snack before exercise, providing your body with the necessary energy to fuel your training session effectively. Including protein and carbohydrates in pre-workout meals ensures that your muscles have access to the building blocks they need for energy production and muscle repair.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Similarly, consuming a combination of protein and carbohydrates post-workout helps replenish glycogen stores and provides amino acids to support muscle protein synthesis, leading to faster recovery and muscle growth. A diet plan for muscle gain includes pre- and post-workout snacks, including a protein shake with fruit, a turkey sandwich on whole-grain bread, or Greek yoghurt with berries. These options provide a balance of macronutrients to fuel your workouts and support muscle recovery afterwards.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Step &#8211; 4 Special Focus on Nutrient Timings:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Nutrient timing in a muscle building diet plan refers to the strategic consumption of nutrients at specific times to optimise performance, recovery, and muscle growth. A\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.livofy.com\/health\/gym-diet-plan\/\" target=\"_blank\" rel=\"noopener\"><strong><span data-preserver-spaces=\"true\">gym diet plan<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">\u00a0for muscle growth suggests you consume many calories at the beginning of the day, which is correct and backed by science. Further, a study on Nutritional Strategies elaborates that having more protein in your evening meals, compared to the usual recommendation for promoting muscle growth during the day, can enhance muscle growth while you sleep. This is because our muscles require additional amino acids at night, especially if there\u2019s been a gap in eating. A protein-rich dinner can support muscle development at night, mainly if you haven\u2019t eaten before bedtime.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Step &#8211; 5 Monitor Progress and Adjust as Needed:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Keep track of your progress by monitoring changes in strength, muscle mass, and body composition. Adjust your meal plan for muscle gain and calorie intake based on your progress and goals. If you\u2019re unsure how to create a bodybuilding diet or have specific dietary concerns, consider consulting a registered dietitian or nutritionist for personalised guidance and support. They can help tailor a meal plan to your individual needs and goals.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"calorie-and-nutrient-requirement-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">Calorie and Nutrient Requirement for Muscle Gain<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">When on a meal plan for muscle gain, consuming the right balance of calories and macronutrients is essential to support growth and recovery. Here\u2019s a breakdown of the calorie and macronutrient requirements for muscle gain:\u00a0<\/span><\/p>\n<ol>\n<li><strong><span data-preserver-spaces=\"true\">Caloric Surplus:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">To build muscle, you generally need to consume more calories than you burn, creating a caloric surplus while following the diet plan for muscle gain. This surplus provides your body with the extra energy needed for muscle growth. The exact size of the surplus can vary depending on factors like your metabolism, activity level, and rate of muscle gain. Still, a standard recommendation is to aim for a surplus of around 250-500 calories daily.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Protein:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0Protein is essential for muscle repair and growth in a meal plan for muscle gain. To build muscle, consuming between 1.6 to 2.2 grams of protein per kilogram of body weight per day (or 0.73 to 1 gram per pound) is generally recommended.<\/span><strong><span data-preserver-spaces=\"true\">\u00a0<\/span><\/strong><a class=\"editor-rtfLink\" href=\"https:\/\/www.livofy.com\/health\/how-much-protein-needed-per-day\/\" target=\"_blank\" rel=\"noopener\"><strong><span data-preserver-spaces=\"true\">How much protein is needed per day<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">\u00a0varies depending on age, weight, activity level, and fitness goals. Some individuals may benefit from higher protein intake, especially if they\u2019re in a caloric deficit or have high training volumes. Protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and protein supplements like whey protein.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Carbohydrates:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Carbohydrates are the body\u2019s primary energy source and are essential for fueling workouts and supporting recovery. While carbohydrate intake can vary depending on factors like activity level and individual preferences, a diet plan for muscle gain generally recommends consuming enough carbohydrates to support your training needs. This might range from around 3 to 6 grams of carbohydrates per kilogram of body weight per day or higher for individuals with high training volumes or intense workouts. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Fats:\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">Dietary fats are essential for hormone production, cell membrane function, and overall health. While some fat is necessary for a healthy diet, it\u2019s also calorie-dense, so moderation is essential, especially when aiming to gain muscle. Aim to include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish in your diet. A diet plan for muscle gain doesn\u2019t have a specific recommended intake for fats, but they should make up the remainder of your calorie intake after protein and carbohydrates have been accounted for.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"expert-review-on-diet-plan-for-muscle-gain\"><\/span><strong><span data-preserver-spaces=\"true\">Expert Review on Diet Plan for Muscle Gain<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">A diet plan for muscle gain is essential for efficiently increasing muscle mass. Such a plan provides the necessary nutrients for muscle growth and supports your training regimen effectively. It incorporates adequate protein intake, balanced macronutrients, a caloric surplus, and strategic meal timing to optimise muscle protein synthesis and recovery. Alongside the diet plan, staying hydrated and adjusting portions based on individual needs are crucial for success. Whether you\u2019re a beginner or a seasoned athlete, following a structured meal plan tailored for muscle gain can lead to significant progress in physique and performance.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Adhering to a bodybuilding diet enhances physical health and yields mental benefits. Witnessing progress in body composition and strength boosts confidence and self-esteem. Moreover, maintaining a healthy diet and exercise routine positively impacts mental well-being by reducing stress and anxiety, potentially elevating mood and promoting better sleep.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"references\"><\/span><strong><span data-preserver-spaces=\"true\">References<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><span data-preserver-spaces=\"true\">\u201cDietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.\u201d 2019. NCBI.\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">\u201cEditorial: Nutritional Strategies to Promote Muscle Mass and Function Across the Health Span.\u201d 2020. NCBI.\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Evans, William J. n.d. \u201cMacronutrient considerations for the sport of bodybuilding.\u201d PubMed. Accessed January 30, 2024.\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Manore, Melinda M. n.d. \u201cExercise and the Institute of Medicine recommendations for nutrition.\u201d PubMed. Accessed January 30, 2024.\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16004827\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">https:\/\/pubmed.ncbi.nlm.nih.gov\/16004827\/<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"faqs\"><\/span><strong><span data-preserver-spaces=\"true\">FAQs<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><strong><span data-preserver-spaces=\"true\">Which diet is best for muscle gain?\u00a0<\/span><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">The best diet plan for muscle gain includes a balance of macronutrients like protein, carbohydrates, and fats. Aim to consume sufficient protein to support muscle repair and growth, along with enough carbohydrates to fuel your workouts and provide energy for recovery. Include healthy fats in moderation for overall health. Focus on nutrient-dense foods like lean meats, poultry, fish, eggs, dairy products, whole grains, fruits, vegetables, nuts, and seeds.\u00a0<\/span><\/p>\n<h3><strong><span data-preserver-spaces=\"true\">How do you build muscle in 7 days?\u00a0<\/span><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">Building muscle in just seven days is unrealistic, as muscle growth takes time and consistent effort. However, you can progress toward building muscle by following a structured bodybuilding diet, workout program or a diet plan for muscle gain that includes resistance training exercises targeting major muscle groups. Additionally, ensuring you\u2019re consuming enough calories and protein to support muscle growth is essential.<\/span><\/p>\n<h3><strong><span data-preserver-spaces=\"true\">What should my meal plan be to gain muscle?\u00a0<\/span><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">A diet plan for muscle gain should include a variety of nutrient-dense foods that provide the energy and nutrients your body needs for growth and recovery. Aim to include a source of protein with each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or protein supplements. Pair protein with carbohydrates from fruits, vegetables, whole grains, and legumes to fuel your workouts and support recovery.<\/span><\/p>\n<h3><strong><span data-preserver-spaces=\"true\">What should a 90 kg bodybuilder eat?\u00a0<\/span><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">A 90 kg bodybuilder should focus on a balanced diet with enough calories and nutrients to support muscle growth and performance. This includes an adequate protein intake to support muscle repair and development and carbohydrates to fuel workouts and provide energy for recovery. Healthy fats should be incorporated in moderation for overall health. Focus on nutrient-dense foods like lean meats, poultry, fish, eggs, dairy products, whole grains, fruits, vegetables, nuts, and seeds.<\/span><\/p>\n<h3><strong><span data-preserver-spaces=\"true\">Is Rice good for bulk?\u00a0<\/span><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">Rice can be a good option for bulking, as it\u2019s a carbohydrate-rich food that provides energy to fuel workouts and support recovery in a bodybuilding diet. Brown rice, in particular, is a whole grain that contains fibre and nutrients like vitamins and minerals. Including rice in your diet can help you meet your calorie and carbohydrate needs for bulking. However, balancing rice with other nutrient-dense foods like lean proteins, fruits, vegetables, and healthy fats is crucial to ensure you get various nutrients in your meal plan for muscle gain.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creating a meal plan for muscle gain requires careful consideration of various factors, including calorie intake, macronutrient distribution, and nutrient timing. This comprehensive approach ensures your body receives the necessary nutrients for muscle growth and recovery. Following a structured meal plan designed to your individual needs optimises your nutritional intake and enhances your overall fitness &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.livofy.com\/health\/diet-plan-for-muscle-gain\/\"> <span class=\"screen-reader-text\">Diet Plan for Muscle Gain<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":423,"featured_media":147757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1343],"tags":[239,2082,2083],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Body Building Diet: 7 Day Diet Plan for Muscle Gain | Livofy<\/title>\n<meta name=\"description\" content=\"Looking for Muscle Gain Diet Plan? 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