Meal Prep Muscle Gain Recipes – But while lifting weights is important for muscle growth, if you’re looking for a slim waist and big muscles to show off next summer, exercise doesn’t beat a diet of sugar and fast food.
To get the most out of your time in the gym, you need to eat the right amount of food and the right type of food at the right time.
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In this article, you’ll see how easy it is to get fit and gain muscle with this great meal prep idea.
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It is possible to build muscle without proper equipment and exercise. But you’ll be surprised to learn that whether you want to lose fat or gain muscle (or both), your diet will affect your success just as much as your workout, if not more!
Muscle building exercise breaks down muscle tissue and the right foods at the right time help you rebuild your muscles even more than before. So not only do you need the right nutrition to fuel your workouts, the foods you eat have a direct impact on your body’s ability to build new muscle.
You’ve probably heard that protein, protein, and more protein should be the foundation of your muscle-building diet. But understanding the importance of a balanced diet of protein, carbohydrates and fats is the only way to give your body what it needs to reproduce. (And yes, that diet should be high in protein.)
In the next section, we’ll break down these macros so you can be sure what to eat to gain muscle mass. We will also guide you through the steps of preparing a muscle building menu to ensure you achieve your muscle building goals.
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Macronutrients, also known as macros, are the nutrients in our food that give us energy. The three macros are protein, carbohydrates and fat. Each of these macros plays a different role in muscle growth, so it’s important to know how much of each macro to eat to achieve your goals.
You’ve heard how protein is essential for building muscle. It’s true. Protein is needed to build muscle mass. Eating protein at every meal and snack throughout the day will give your body the elements it needs to build more lean muscle mass. To get the right amount of protein in your diet, consider including these protein-rich foods in your meals: peanut butter, egg whites, chicken breast, Greek yogurt, protein powders, or protein shakes.
Carbohydrates often get a bad rap due to the fact that diets associate them with body fat. But carbohydrates are an important source of fuel for the body. While a low-carb diet may be right for some people, try to choose healthy carbs first: complex carbs. Examples of complex carbohydrates include sweet potatoes, black beans, bell peppers, brown rice, and oats.
Your diet should consist primarily of protein and carbohydrates, but adding healthy fats can provide a great way to boost long-lasting energy and calories. Adding fat to your diet can increase body fat and cause fat storage. Therefore, ensuring a diet with adequate attention to protein and complex carbohydrates and a moderate amount of healthy fats is the best balance for a healthy diet. Fats to consider in your diet include olive oil, nuts, seeds, avocado and fish.
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Macro ratios affect your energy, lean muscle mass, and overall health. How you choose to balance your macros will also affect your appetite and can help reduce hunger and cravings. For example, 5 calories of vegetables will fill more space in the stomach than 5 calories of fat. So if you want to lose weight while gaining muscle mass, a diet that emphasizes vegetables would be ideal. But if you have no body weight to lose, eat vegetables to get their nutrients, but add more high-calorie fats to get the calories you need for the day.
Before starting your muscle building journey, it is a good idea to consult your doctor. Your body type and medical history can affect how you gain weight to build muscle. After contacting your doctor, here’s a step-by-step guide to starting your muscle building plan.
Losing and gaining weight comes down to one very simple thing: calorie intake. If you want to lose weight, eat fewer calories than you burn. If you want to gain weight, eat more calories than you burn. But while this concept is simple, in practice it seems much more difficult.
Your body type, current weight, and activity level all affect how many calories you need to gain muscle. Find an online calorie calculator to help you define your target calorie needs. If you’re not interested in counting calories, don’t worry. You don’t have to count every calorie to successfully build muscle, but understanding your calorie needs is still an important first step. Counting calories can be a difficult and tiring process for many people. If you want to avoid reducing your number, knowing approximately how many calories you consume is a great and effective alternative.
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Your body is unique and therefore your macro balance will be unique. The best way to find the right combination for you is to start with general recommendations and then experiment over time.
After using these reports for a few weeks, try adjusting the percentages to see if something slightly different works better for you.
Once you know your daily calorie count and how many calories come from each macro group, you’ll be ready to plan your menu.
Now, here’s the simple truth: we’re not math geeks. Therefore, counting all these numbers and percentages is not realistic for some of us every day.
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Now, turning these numbers into an actual menu can feel like a college exam if you’re focused on math. Take a deep breath. That’s not how it’s done around here. DO NOT pull out a piece of paper to calculate these numbers (unless that’s your job, of course…).
Use the app to track everything you eat for two weeks. Give everything Enter the container of coffee creamer, that few nuts you snacked on, and the candy you grabbed off your co-worker’s plate. Apps like My Fitness Pal have a database of over 11 million foods, so recording your macros is as easy as scanning a barcode or searching for an item on your shopping list.
After these initial two weeks, you’ll have a good idea of your calorie intake, how your food choices translate to macros, and where you need to make adjustments.
After the first two weeks of macro tracking, it’s time to simplify your life with the convenience of meal prep! Eating the right carbs and protein at the right time helps you maximize your training, speeding up recovery and muscle growth. With meal prep, you’ll have the perfect meal ready to serve when you need it.
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Bodybuilders have been using meal plans for years to help them successfully build muscle. This proven bulking method gives you the right nutrients and calories you need to achieve your muscle gain goals. Once you take that meal plan, prepare it, and put it in the fridge, you’ll have quick and easy access to the meals that will help you reach your goals.
Start designing your weekly menu. Be sure to include post-workout recovery snacks. Decide in advance what meals you want to make with a meal prep recipe.
Check your fridge, pantry and freezer to see what ingredients you have and what you need to buy. Make a shopping list and go to the store.
Portion each meal into an individual storage container and place in the fridge or freezer for easy access throughout the week. You can now track your macros to get ready for your busy nights.
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The best foods will always be the ones you like. Find a healthy meal that you enjoy. You won’t follow a new diet plan if you hate every food you eat. If healthy foods aren’t your thing (…yet), try finding a healthy version of a food you like. You’ll be surprised how healthy and tasty these foods can be when you find the right recipe to make them.
In addition to a healthy diet, focus on foods that contain protein. Remember that the basic building block of muscle is protein. Therefore, you want to include protein-rich foods in every meal and snack, and then add a complex carbohydrate and a large serving of vegetables. If you eat a variety of healthy proteins and carbohydrates, healthy fats will naturally become part of the meal.
Also, what NOT to eat is just as important. You already know that avoiding sugar, alcohol, fast food and processed foods is the way to go. If these are staples in your current diet, consider a slow, manageable transition instead of quitting cold turkey. Again, the goal is to create lasting change. If you cut out all the foods you love too quickly, you may not stick to your plan. It’s about finding replacements that you like
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