Meal Plan For Losing Weight And Gaining Muscle – Sure, you can hit the drive-thru on a calorie-laden diet, but if you want the weight to fall on your thighs instead of your stomach, what you eat matters. Meal prepping is the ultimate way to achieve consistent, fast results in achieving healthy weight gain goals.
If you’ve never heard of cooking or don’t know how you feel about cooking in the kitchen, this new way of eating can be intimidating. But the complete beginner’s guide to meal planning for weight gain gives you a simple step-by-step process that will help you learn all the tips, tricks and recipes for meal planning.
Meal Plan For Losing Weight And Gaining Muscle
Whether you want to lose weight for exercise or to recover from an illness, weight gain comes down to one simple thing: calories. Eat fewer calories than your body needs and you will lose weight. Eat more calories than your body needs and you will gain weight. It’s that simple. If you want fat, not just muscle, consider what you eat, how you exercise, and your overall lifestyle.
Indian Non Veg Diet Plan For Weight Loss
You can make exercise plans and set goals, but as home nutritionists we have some tips on what to eat. Here are two important factors to consider as part of your bulking diet if you want muscle, not just fat: the number of calories and the type of macro.
Below you will learn how to manage these factors when choosing what to eat. Then I’ll show you how to prepare a meal to fit your lifestyle and schedule. This will help you achieve your big goals and avoid the temptation of junk food.
The amount of calories you need to gain weight depends on your activity level and your current weight. The following steps will give you a good target calorie count:
If you are new to building muscle (less than two years of experience), you will gain muscle faster than someone who has already trained and wants to get bigger. Also, if you have a naturally lean body, you need a different approach than one that starts with some body fat.
Carb Cycling For Beginners
So calorie increases will vary depending on 1) where you are in your muscle building process and 2) your current body fat percentage.
After calculating a rough estimate of daily calories for weight gain, you need to understand the macros needed when building lean mass. You know driving isn’t helping you reach your goals—understanding macros can help you figure out why.
Macros or macronutrients are three types of nutrients that make up most of our food and provide energy for your body. They are protein, carbohydrates and fat. The best way to balance your nutrition and reach your weight gain goals is to understand how to calculate the daily grams of protein, carbohydrates or fat you eat. Each of these macros affects your muscle growth differently – so the right balance between the three is key.
You’ve heard that protein is essential for muscle building. Well, that’s not wrong. Protein is the basic building block of your muscles. Without enough protein, your body therefore does not get what it needs to maintain or increase your muscle mass. Not just eating enough protein, but eating protein consistently throughout the day in all your meals and snacks is important for muscle growth and increasing your mass.
Best Indian Muscle Gain Diet Plan
Carbohydrates may get a bad rap, but they are important for fueling your workouts and ensuring healthy muscle recovery. Choosing complex carbohydrates whenever possible is key to managing carbohydrate intake. Complex carbohydrates take longer to digest and are a more stable source of energy than simple carbohydrates. Brown rice, oats, black beans, peas, sweet potatoes, butternut squash, broccoli, bell peppers and berries are examples of complex carbohydrates.
While you want to prioritize protein and carbohydrate intake, fat is a long-lasting energy source and a quick way to increase calories. Each gram of fat contains twice as many calories as one gram of protein or carbohydrates. Be careful with your fat intake, because your fat intake can easily lead to fat storage. A balanced diet is rich in protein and carbohydrates and contains moderate amounts of healthy fats.
Macros determine our energy levels and how quickly we can build lean muscle. They also have a great effect on the general appetite. Since 5 calories of broccoli take up more in our stomach than 5 calories of olive oil, we can also use our balance to control our appetite. For someone looking to lose weight while growing muscle, including foods like broccoli is the way to go. Those looking to bulk up and build muscle should pair that broccoli with calorie-dense fat to reach the maximum number of calories needed per day.
Each body prefers a slightly different ratio of micronutrients. Some people thrive on a low carb diet, while others need a slightly higher carb ratio to sustain themselves. Federal Dietary Guidelines for Nutrient Ratios:
Guide Nutriiton Combo
Tip: A simple way to calculate protein needs for fat loss and muscle growth is to estimate 1-1.5 grams of protein per kilos of body weight. Therefore, a 190-pound man needs 190 to 285 grams of protein per day, which is 760 to 1145 calories.
Remember: calorie patterns for both men and women looking to lose fat while gaining muscle. If you don’t have fat to lose, your calorie count will be too high. But you still change the macro balance to increase protein and decrease fat and carbohydrate percentages to ensure muscle growth.
Now that you have your calories and macros, you can get some meal prep ideas to start cooking. The best meal prep is one you enjoy eating, fits your cooking skills, and meets your daily calorie and macro goals. It may seem like a lot to include in a healthy meal, but it can be done.
As a general guideline, meal times should include lean proteins, dense vegetables and fruits, and healthy fats. To avoid too much fat in your diet, focus on eating clean – include whole foods and reduce saturated fat, processed foods and added sugar.
Benefits Of Protein For Muscle Building And Weight Loss
Meal prepping, or preparing meals ahead of time, is a great way to add healthy options to any meal or snack. Basically, you cook once and eat what you want throughout the week. By prepping meals ahead of time, you can portion out your meals to ensure you meet your calorie and macro goals, reducing the stress of daily eating.
Make a list of protein-rich foods that will help you balance your macros correctly.
Write down your training plan every day. Then allocate meals for each meal and healthy snacks needed throughout the week. Take it easy when you start – you can eat the same food every day if you need to. But don’t forget to add a snack, treat or drink of your choice. If you have a cheat day, figure that out too.
Write down the ingredients you need, then check your fridge, freezer and pantry. Make a shopping list and then click on the store for your missing items.
Meal Prep Ideas For Weight Loss: Easy Healthy Recipes, Templates, & More
Writing down numbers may seem tedious, but you’ll thank yourself later if you do all the math first. You can also reuse this meal plan, so save all your calculations in one place so you can do the math in one go if you choose to repeat the meal plan.
Follow the instructions on your diet. If you’re new to cooking, keep it simple. If cooking is an impossible task for you, hire a catering company to help you hone your cooking skills. Again, for the first few, consider preparing only a few meals and using the same meals throughout the week until you build your confidence in meal preparation and cooking.
Place your food in cooking containers and refrigerate or freeze for later use. Be sure to use the right container for your needs, including reheating your food later in the week. A well-preserved meal should stay safe in the fridge all week. Preparing large quantities of food is a great way to save time, but make sure that food you prepare more than five days ahead of time is kept in the fridge.
Grab your food when you need it and enjoy the confidence that your bag has calories and macros. Not everyone likes leftovers, so here are some tips to make your food taste fresh:
Best Foods To Lose Fat & Build Muscle
You have everything you need to prepare meals for weight gain. Switching to a healthy diet is a difficult lifestyle change, but with the above tools and meal prep, you’ll be well on your way to achieving all of your weight gain goals.
My name is Kevin. My life changed when I realized that living a healthy life is a lifelong journey, often achieved by eating a balanced diet and maintaining an active lifestyle.
Experimenting in the kitchen and sharing my recipes
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