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Crucial Components That You Must Include In Your Muscle Gaining Diet

Author : Tristan Royd

Mass gain diet is simply a matter of eating more calories than what your body could burn. Remember that you will never gain muscle without foods. So check out the example of a meal plan to help you gain muscle mass.


Carbohydrates are responsible for providing your body with more energy than fats or proteins. It is important for weight gainers to include simple carbohydrates in their meals. Some examples of carbohydrate enriched foods are cereals, green leafy veggies, beans, bread, oatmeal, rice, pasta and potatoes.


If you are trying to gain weight and are working hard to increase muscle mass, you should be able to include big amount of fats in your meal. Although you have to make sure that you eat only foods that are filled with unsaturated fatty acids, so that no cholesterol will build-up on your body. Foods that are rich in healthy fats are flaxseed, cod liver oil, olives, avocados, flaxseed oil, olive oil, safflower oil, sunflower oil and walnuts.


Protein rich foods should also be part of your mass gain diet in order to achieve a healthy growth and development of your body. Make sure to also consume dairy products rich in protein so as to gain weight and build muscles at the same time. Some few examples of foods that are rich in proteins are chicken breasts, eggs, tuna, salmon, lean beef and turkey breasts.

To give you an idea of how to come up with a meal plan for gaining weight and building muscles, check out the following example:

1st meal - to be eaten at 7AM

- Protein supplement of your choice and 1 tsp flaxseed oil - This allows you to consume 432 calories, 42 grams of protein, 25 grams of carbs and 14 grams of fat.

Second meal at 10AM

- 6 ounce chicken breast paired with one-half cup of rice - This meal allows you to consume 319 calories, 50 grams of protein, 23 grams of carbs and 7 grams of fat.

Third meal at 1PM

- 4 whole eggs on a flour tortilla - allows you to gain 367 calories, 24 grams of protein, 17 grams of carbs and 20 grams of fat.

Fourth meal at 4PM

- 6oz grilled tuna and a large piece of potato with one cup of steamed vegetables - this will allow you to gain 450 calories, 48 grams of protein, as well as 56 grams of carbohydrates and 6 grams of fats.

Fifth meal at 7PM

- four pieces whole eggs paired with a cup of hash browns - this will allow you to gain 440 calories, 28 grams of protein, as well as 36 grams of carbohydrates and 20 grams of fats.

Now that you have an idea of how a mass gain diet plan should look like, it's time that you come up with your own. Try to follow the menu above for your daily meals and you'll certainly notice a big difference after a few months. Most of all, do not forget to get a good amount of sleep and exercise in order to successfully gain weight and expand those muscles.

Author's Resource Box

Find out more about mass gaining foods at food to build muscle. Furthermore, see crucial aspects on building muscle for women to make sure that you do it properly.

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Tags:   mass gain diet, build muscle, nutrition, fitness

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Submitted : 2011-07-13    Word Count : 870    Times Viewed: 597