Best Weight Training Diets | Muscle Building Diets & Nutrition plans to Build muscle mass

Watch This Free Video Before Anything Else !

Weight Training & Muscle Building Diets, foods and Nutrition meal plans to build lean quality muscle mass. Sample Free Diets to gain muscle. Also Create your Personalized Muscle Building Diet for free.

The Secret to best Muscle Building & Weight Training Diet Plan - Diet to Make Muscle Grow

I wish I had this Muscle Building & Weight Training Diet information when I began. Don't re-invent the wheel. Follow the Success Recipe to Build your Muscle Building Diet plan.

In addition to Weight Training with the Best Muscle Building Exercises, you need quality Nutrition to ensure your bodies' needs to build muscle mass fast.

The Secret to Building Muscle is Calories. Not just Protein but overall calories. Weight Gain and Weight Loss are the product of calories in and calories out. But since specific calories determine if we gain or lose either muscle or fat, to improve out body composition we need to learn the right type of nutrients. The number 1 reason people do not gain weight is under eating. Building Muscle requires you to have a disciplined approach with regards to Diet.

If you see the Muscle Cycle there are 3 phases. An energy producing phase when muscles are actively breaking themselves{ glycogen } to provide workout energy and then later the repair phase, followed by the growth phase. Nutrient deficiency at any phase and you will NOT build Muscle. At best you may remain the same and at worst you might lose weight. What a nightmare for someone who wants to Build Muscle and gain weight.

No Nonsense Muscle Building by Vince Delmonte

Vince Delmonte's course is also called "The Skinny Guys secrets to Insane Muscle Mass".

Read a complete review of No Nonsense Muscle Building.

Muscle Building Diet Tips.

  1. Muscles require high quality nutrients supplied at short intervals to grow.
    Quality nutrition is indispensable to gain Muscle. If you have a negative Calorie deficit then you are wasting your time in the gym. Its absolutely crucial that you take eating seriously if you really want to build muscle.

  2. To Build Muscle you must eat, eat and then eat some more.
    The number 1 reason people call themselves Hard gainers is that they simply do not eat enough. After an intense workout the body craves high quality nutrients to repair itself and get ready for next workout. This training and eating cycle will force your body to add muscle to deal with the upcoming intense training session.

    I myself have been guilty of under eating. Follow this advice and it will save you a lot of frustration and time waste in the gym. A High Protein Muscle Building Diet should be the cornerstone of your Muscle Gain Diet to Gain Weight Faster.

  3. Eat 5-6 meals everyday.
    More than 3 hours without food leads your body no option but to tear itself and use that energy for fuel. This is called Catabolism. Its the enemy to Muscle Building { Anabolism }.

    Remember we talked about the Catabolic Effects of Cortisol in Weight Training Section. You have to get rid of the conventional practice of eating 3 large meals. Keep your Body in a state of positive nitrogen balance and it will grow beyond belief. Just try it.

  4. Maximize the Muscle Building Process
    There are 3 important meals which will maximize your Muscle building process. They are the Breakfast, Post workout meal and Bedtime Meal. We will discuss in detail how to plan these below.

  5. Never exercise on empty stomach. Energy demands are highest during your workouts and you would not expect to win your F1 [your workout] race with no fuel. I will later cover Workout Nutrition on maximizing workout performance. Do check back the Blog.

Combine Muscle Building with the exercises in the FREE ebook and Blast your Muscles now!

Dieting without the Best Muscle Building Exercises is just a waste of time. Click here to Download the ebook "The TEN Commandments of Weight Training" absolutely FREE of charge. Its a 29$ Value but your Free Today!

Calculating Optimum Calories to Gain Muscle Mass. 

Remember your aim is to eat more than you spend. As a general rule of thumb in order to build Muscle eat 18-20 calories per pound bodyweight. For example a Bodybuilder with 150 lb body weight should consume 2700-300 calories per day. Calculate your Calorie requirement using this formula and come back.

Back already? Great. Lets go into details now.

How to Calculate Optimum Macronutrient Ratios

Now its time to divide your calories into Carbohydrates, proteins and fats { essential fats only }

I have found that the formula 50-30-20 works best to Build muscle. It means 50% calories from Carbohydrates, 30% Proteins and 20& essential fats.

All Nutrients are not created equal

There is a difference in the amount of calories per gram a particular provides.

Carbohydrates 1g = 4 calories; Proteins 1g = 4 calories ; Fats 1g = 9 calories


  • Proteins are the Building Blocks of Muscle. Bodybuilders swear by what Optimum Protein has done to Build their bodies. Its the most vital element in the entire process of Muscle Building.

  • So using the example above a 150lb Bodybuilder would consume 150 (bodyweight) x 20 (calories) = 3000
    3000 x 0.3 (percentage of protein) = 900
    900 / 4 (calories per gram of protein) = 225 grams of protein.

So this Bodybuilder would require 210-225 g proteins per day divided over 6 equally spaced meals for optimum Muscle Building.


  • Supply inadequate carbohydrates and your Muscle will be used instead to provide energy. Enough Carbohydrates ensures that Proteins are used to Build Muscle alone. Also after an intense workout the Glycogen { carb } stored in muscles is depleted. Providing the body with high calorie simple sugars at this point will help rapid Muscle recovery.

  • So using the example above a 150lb Bodybuilder would consume 150 (bodyweight) x 20 (calories) = 3000
    3000 x 0.5 (percentage of Carbohydrates) = 1500
    1500 / 4 (calories per gram of Carbohydrates) = 375 grams of Carbohydrates.

So this Bodybuilder would require 350-375 g carbohydrates per day divided over 6 equally spaced meals for optimum Muscle Building.


  • If you want to gain Muscle Eat fat. Bodybuilders are guilty of eating not enough fats and complaining of suboptimal results. Remember Fats are crucial to gain weight.

  • When I say fats I only mean Essential fats required to produce testosterone, Growth hormone help in creating a positive nitrogen balance so critical to build muscle.

  • So using the example above a 150lb Bodybuilder would consume 150 (bodyweight) x 20 (calories) = 3000
    3000 x 0.2 (percentage of fats) = 600
    600 / 9 (calories per gram of fats) = 66.7

So this Bodybuilder would require 60-67 g essential fats per day divided over 6 equally spaced meals for optimum Muscle Building.

Many people ask me what about the fats Mateen which are a part of other meals. My answer- Forget them. Remember your aim is to eat as fat free a food as possible. So do not worry about those saturated fats as long as you eat fat free{ nearly }.

Unsaturated fats like those found in olive oil, avocados and nuts although contains same number of calories as saturated fats but these calories are excellent for your health and heart.

Calculating Calories, Proteins, Carbohydrates and Fats per meal.

Divide your daily total by 7 { If you are eating 6 meals }.

Using the same example for a 150lb Bodybuilder...

375 grams of carbs/7 meals = 53 grams carbs per meal

225 grams of protein/7 meals = 32 grams of protein per meal

67 grams of fat/6 meals = 11.1 grams of fat per meal

Related Muscle Building Sections

How to Build/Gain Muscle Mass Fast

Muscle Gain for Older Men

Building Muscle without Lifting Weights. Is it Possible?

Muscle Building Recipes

Muscle Building Supplement Stacks

Now it gets interesting. I asked you do divide the total calories by 7 for 6 meals for a reason. You are going to eat 5 meals in a day with approx. 50g carbs, 32g proteins and 11g fats and your Post workout meal will be 2 meals combined. So our 150 lb bodybuilder will eat 100g carbs and 65g proteins as his Post workout meal.

Post-workout nutrition is the most important meal of the day for you. The body is actively frantically looking for calories at this time to start the recovery process and you give it just that. On days when you do not workout eat the Meal 1, your breakfast as the post workout meal. You will be amazed at the results.

Muscle diet plan for men and women - I suggest that Women should train like men but eat less to build muscle. It best to have half the serving size and calories I suggest for men here.

Water- The Crucial Element for Survival and Build Muscle

So you have covered all the bases ha? No. Far from it. There are 2 more important elements to cover.

1. Water 2. Multivitamins

Water is always the forgotten element. If you cannot drink enough body then your dream body will be just a dream Ignore this advice and see for yourself. Recommended intake 0.5 X Bodyweight. As in our example 150X 0.5 = 75 ounces of water daily.

Tip-- Drink every 2 hours not sip.

Multivitamins will help take metabolism to a whole new level. Add a quality Multivitamin to your post-workout nutrition from today.

So there you have it. In the Muscle Building Foods Section we will discuss the best Carbohydrates, Protein and Fat foods which will soon be a part of your diet.

No Nonsense Muscle Building by Vince Delmonte

Vince Delmonte's course is also called "The Skinny Guys secrets to Insane Muscle Mass".

Read a complete review of No Nonsense Muscle Building.

Want more foods that build muscle? Then check our friend's website at Build Muscle and Burn Fat.

Have A Great Muscle Building Tip, Exercise or Workout?

Do you have a great muscle building tips that worked for you? Share it!

[ ? ]

Upload 1-4 Pictures or Graphics (optional)[ ? ]


Click here to upload more images (optional)

Author Information (optional)

To receive credit as the author, enter your information below.

(first or full name)

(e.g., City, State, Country)

Submit Your Contribution

  •  submission guidelines.

(You can preview and edit on the next page)

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

"High quality carbs & proteins" 
Everyone always says, eat "high quality carbs" or "high quality proteins". Can we get examples of these?? And what are "low quality" carbs and proteins, …

Best Post Workout Meal to Build Muscle Mass 
1. Cup of basmati long grain rice boiled in a bowl with a can of tuna and a hand full of grated cheese all tossed through 3 table spoons of olive oil is …

Super Huge Muscle Building Tips 
I am 17, 6'4 210 pounds. im freaking huge. if big words get you confused heres the easy way to put it if you wanna build mass. Eat lots, drink a …

Teen Home Weight Training with Barbell 
I am fifteen and in pretty good shape. Don't want to be huge just a little bit of contour. I was wondering would a pull up bar and a bar set at fifty suffice? …

I need a good diet plan to - build muscle, lose weight 
hey i understand your calories fromulas except for how do you workout the percentage of protein fats and carbs... ----------------- Hi Imran, …

Suggestion Regarding Multivitamin Not rated yet
I am a vegetarian weighing 150 pounds, i am feel that i am lacking in proper diet , so can u suggest me some good multivitamin and protein supplement that …

Click here to write your own.

Common Muscle Diet and Supplements Questions and Answers

Muscle building not only focuses on exercises. You also have to have the right diet and most people also need supplements. If you have any questions about diet and supplements then continue reading the following questions and answers.

1. Can you gain muscle on low carb diet?

You have to be careful with low carb diets. If you go too low with carb intake your body will not be able to build muscle. The key is to stay out of ketosis to keep being able to build muscle.

2. Can you get muscle cramps or spasms on a low carb diet?

Low carb diets are notorious for causing muscle cramps and spasms. This is because there is a lack of fuel for the muscles due to low glycogen stores. To avoid this include plenty of veggies, fruits and whole grains in your diet.

3. Can diet cause stiffness and muscle pain?

Diet certainly can cause problems with your muscles. If you are eating too much saturated fat, refined carbohydrates or sugar then this affects your muscles and can lead to muscle problems.

4. Is there any Investigation to find out whether diet or exercise is more important in increasing muscle size?

There is plenty of evidence that diet affects muscle growth. Muscle building requires more calories than you would typically eat and certain foods, such as protein, aid in muscle growth.

5. How does high fat diet and starving leads to muscle cramp?

When you are not getting the proper nutrients your body reacts and often this is through muscle cramps. Your muscles need certain nutrients and energy from food to operate properly. Muscle cramps can even occur if you are not getting enough fluids.

6. How to gain weight and gain muscle on the zone block diet?

To make it easier to gain muscle on this diet you need to get more fat and add supplements to ensure you are getting everything your muscles need for proper growth.

7. Best diet to have that uses muscle milk?

Start with timing your muscle milk servings. Your first should come during your workout. Then have one after the workout. The last serving should be before bed. Eat healthy foods along with drinking your milk regularly.

›› Weight Training & Muscle Building Diets

Enter Your E-mail Address
Enter Your First Name (optional)

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Beat It ! Your Favorite Weight Training Ezine.