Everyone knows that a healthy diet and regular exercise is the answer to a fitter body, but what should we be eating and how much should we work out when trying build muscle?
For many of us, gaining muscle conjures up images of countless hours in the gym, but food also plays an important role.
A high protein diet is key for anyone wanting to bulk-up. This can be consumed naturally through foods such as eggs, turkey and salmon and can also be taken in the form of supplements such as protein powders, milks or bars.
A mixture of the two alongside a healthy diet is recommended. However, consuming lots of protein can be straining on the kidneys, so it is important to drink a lot of water.
This will flush out your system and negate the negative effects of eating a high-protein diet.
SCROLL DOWN FOR A WEEKLY DIET PLAN
People naturally have different body types but everyone has the capacity to bulk-out and gain muscle. So if you have a slim frame and are struggling to get bigger follow these tips and diet plan and you should start to see some welcome changes in no time.
TOP TIPS FOR NUTRITION
Gareth Nicholas, a nutritionist for MaxiNutrition, recommends:
1. Balance
Try to balance each meal with the macronutrients of carbs, protein and fat
2. Sugar
Watch your daily sugar intake and try to reduce it where possible, for example swap sugar for sweeteners or cut out altogether
3. Fruit & veg
Aim for 1-2 pieces of fruit per day and 3-4 pieces of veg
4. Plan
Use the meal planner below as a guide. As a guide to build muscle but minimise fat accumulation your daily diet should be:
- Calories – 2684
- Carbs – 403g
- Protein – 134g
- Fat – 60g
5. Monitor
When you are trying to make significant changes, take a picture of yourself every week to help motivate you
I’d also recommend that you monitor your weight once a week and measure a few girths like your neck, chest, bicep, waist, hips, thighs, calf to help you monitor the change.
5 TOP TIPS FOR TRAINING
Personal trainer for MaxiNutrition, Dean Amasinger, says:
1. Set goals
Having a target to achieve by the end of your programme is a great way to keep you motivated. Whether it a be a sporting event to work towards or weight lost, muscle gained or even inches lost, having a target or goal is a great way of focusing your mind. FAIL to prepare, prepare to FAIL
2. Take small progressive steps
Once you've set your goals you can’t achieve them in one day, so you must keep making small improvements and keep at it to eventually reach your goal. Running out of the blocks at 100mph is not sustainable, so start as you mean to go on and just try to be a little bit better every day
3. Do things you enjoy
Choose sports, exercises or classes that you like. You are much more likely to keep doing something if you enjoy it. You'll also give more effort without even realising it
4. Go out of your comfort zone
Growth comes from the times when you push yourself. The quickest way to improve is to constantly push your limits of what you can do. As well as doing the things you know and like, try new things and new challenges as it stimulates the mind and body
5. Rest is key
Along with training and diet, rest is fundamental in making body composition changes. That means adequate sleep, as well as recovery from training
WEEKLY DIET PLAN
MONDAY
- Breakfast: 3 slices of wholegrain toast, 2 scrambled eggs
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Grilled salmon fillet with basmati rice and boiled vegetables
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Lean mince beef and spaghetti bolognese
TUESDAY
- Breakfast: 100g oats with semi skimmed milk, 1tbsp of honey and chopped banana
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Chicken salad sandwich
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Beef stir fry with egg noodles
WEDNESDAY
- Breakfast: Muesli with semi-skimmed milk and dried fruit
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Chicken pasta bake with tomato, peppers and onion
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Smocked haddock, basmati rice and vegetables
THURSDAY
- Breakfast: Poached eggs on wholegrain toast
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Extra lean mince burgers, sweet potato chips and salad
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Chicken fajitas with onions and avocado
FRIDAY
- Breakfast: Muesli with semi skimmed milk and dried fruit
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Grilled cod fillet with basmati rice and vegetables
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Marinated turkey, pasta and vegetables
SATURDAY
- Breakfast: Beans on wholegrain toast with grilled bacon
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Chicken and pasta salad and a banana
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Chicken and mushroom risotto
SUNDAY
- Breakfast: 100g oats with semi skimmed milk, 1tbsp of honey and peanut butter
- Morning snack: MaxiNutrition Cyclone Shake
- Lunch: Roast chicken dinner with boiled vegetables
- 1 hour before training: Maxi Cyclone Bar
- After training: Cyclone Milk
- Dinner: Jacket potato with beans and low fat grated cheese
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