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“Diet for Muscle Gain”

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Muscle Gain Diet, 6 meals diet to gain weight and build muscle fast (ideal for bodybuilding).

If you want to build muscle fast, the Diet for Muscle Gain is what you're looking for. Follow the diet guidelines religiously, and complement the diet with a multivitamins tablet.

Diet recommended for any healthy person, bodybuilders, athletes and any person who need to build muscle fast. For the muscle gain diet, we suggest you to follow these guidelines.

The objective of this muscle gain diet is to provide a nutrition adapted for exercise, training and competition for force sportsmen (bodybuilding, football, hockey, basket ball). It's important to select carefully the right foods and incorporate them into your daily diet to gain muscle.

Muscle Gain Diet Guidelines: 6 meals diet

To build muscle fast, it's important to eat at least 6 meals per day. Forget about eating 3 large meals a day with a few snacks. The best approach to an effective weight gain diet is to eat 6 small meals a day. Separate them by 3 hours so your stomach has time to digest each meal fully. The share-out of the energy during the day must be the following one:

Breakfast: 15-25%
Snack: 5%
Lunch: 25-35%
Snack: 5%
Dinner: 25-35%
Snack: 5%

Muscle Gain Diet: What to Eat to Gain Muscle?

Egg Whites

Every successful bodybuilder in the world incorporates egg whites into their diet. With a protein vs fat ratio of 60:1, egg whites are unquestionably one of the best proteins in the world to gain muscle.

Chicken and Turkey

Chicken and turkey breasts should be a staple in every muscle's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats. For that reason, they can be incorporated into multiple meals throughout the day for an excellent source of protein. They can be also prepared a number of different ways - providing the opportunity for a variety of meal options.

Red meat

Red meat is an excellent muscle gain source of protein, iron, zinc and B vitamins. Red meat has a high calorie per serving ratio, making it an excellent choice for gain muscle. However, red meat has a high level of saturated fats, so they should not be consumed every day.


Your body needs essential fatty acids such as omega-3 to help support the muscle gain process. Cold water fish such as salmon, tuna and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also provides a quick source of protein when on the go.


If you want to gain muscle, you can't ignore the power of vegetables. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the vegetables are a delicious and highly nutritious source of protein and fiber, important for muscle. Kidney beans in particular are a very popular between bodybuilders because they provide nearly 14 grams of both protein and fiber per cup! That's why you should never ignore the power of the bean!

Carbohydrates and Slow-Carbs

Muscle isn't built with protein alone. You also need a good source of slow-burning carbs to fuel and sustain your muscles. Slow carbs are found in foods such as oatmeal and sweet potatoes. It's important to snack carbs because when you exercise, carbs stored within your muscle becomes the main source of fuel.

Muscle gain supplements: Whey Protein

Generally, it's recommended to eat around 1,0 to 1,2 grams of protein per pound of bodyweight (for example if you weigh 175 pounds, you need to consume between 175 to 210 grams of protein per day). That's a lot of protein to be consuming from food sources only. That is why a whey protein supplement is an excellent way to increase your protein intake throughout the day. It's also easy to prepare. Consume whey protein, immediately after your workout and before heading to bed to ensure that you are getting the required protein into your system - allowing you to achieve some serious gains in muscle.

Healthy Muscle Diet Plan for Athletes

We suggest you to follow this diet plan for athletes (bodybuilding, football, hockey...)

  • Meals must be eaten 2 or 3 hours before the training to leave the time of digestion.
  • Before competition (2 or 3 days), increase the consumption of bread tubers, to maintain the weight.
  • Drink water during all day. Drink at least 8 glasses of water per day.
  • Avoid fat and oil, and dried food.
  • If you need to eat high quantities of food, reduce the consumption of food rich in fibers.

    Before starting a diet, please consult your nutritionist, she help you lose weight in good health.


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