Best Muscle-Building Diet Plan

Best muscle-building diet plan

Welcome back bodybuilders, one of the major problems that a young beginner bodybuilder faces is the perfect diet plan. He searches on different platforms and gets confused, but now you don’t need to move anywhere because in this article I am going to discuss the perfect diet plan for weight gain. This is customized and personalized by your body; you can simply adjust your routine. So if you are interested in that, keep reading this article that helps you to grow your muscles.

In this article, we are going to talk about 5 factors that are calories, macronutrients, meal frequency, meal timing, and supplements. In that unit do simple micro calculations that you can easily do. Because the calculation of your calories is really helpful for any muscle growth. As per on the other hand weight loss is very simple but gaining weight and muscle is very hard. As per the reports you can gain up to 1 to 2% of your weight every month. The calculation that will take place in this article will be based on the 60 kg person that you can adjust as your weight. So, Let’s start it. 


It is very important to count your calories for gaining muscle. It is also important for those who want to lose weight. As per what we are going to hear formula wise then you must eat weight into 33 calories in a day. 

For example:-you weight is 60 kg so as per the formula 60 x 33 = 1980 approx 2000 calories you should eat in a single day. 


In macronutrients, you need to know how many grams of carbohydrates, proteins, and fats you need to eat in a single day. As per the scientist, one gram of carbohydrate has 4 calories similar to that one gram of protein has 4 calories. At least one gram of fat has 9 calories.


It is also called the building block of our body. Weight gain and muscle gain are different things because weight gain can be increased by eating lots of fats and carbohydrates, but in that case, your body should not grow properly. By eating protein you will grow your muscle properly, which helps you to look handsome. 

As you know that when protein enters our body it changes into ammonia acid, and this ammonia acid helps us when we have any muscle damage in the gym while working out it helps to repair it and also to grow new muscle. 

If we take weight gain the simple calculation is that you must eat 1.5 grams of protein in a single day. That means if you are 60 kg then you must eat 30 grams of protein. If you want to convert it into calories then 90 x 4 is 360 calories you need to eat.

Source of protein:-

There are different types of sources of protein available, there are lots of varieties for both vegetarian and non-vegetarian peoples. Non-veg people especially have more options in protein as compared to veg.

The main sources of protein are egg, fish, chicken, mutton, low-fat milk, soybean, pea protein isolate, and whey isolate protein. You must include this type of source in your diet. You can simply check their calories on Google.


Fats are similarly important as protein and carbohydrates. Because fat is calorie dense, that means it has lots of calories in it, which helps to increase weight gain quickly. 

Sources of fats:-

For protein, there are lots of sources of fats available such as almond, cheese, peanuts, almond butter, peanut butter, avocado, and egg yolks.

Fat helps in your metabolic activities, and there are lots of vitamins available in fat such as vitamins A, D, E, and K. These all vitamins help you in boosting your immunity, control your metabolism, etc.

For calculating fat you need to multiply your weight by 1.2. That means if you are waiting for 60 kg x 1.2 that is 72 grams of fats you need to eat in a day. This 72 grams of fat has approx 650 calories in it.


Carbohydrates mostly help you during heavy workouts. If you don’t have sufficient carbohydrates in a day then your body will consume calories from your proteins and fats that reduce your weight.

Sources of carbohydrate

There are lots of sources of carbohydrates available in your day-to-day life. Carbohydrate is one of the cheapest macronutrients. Some common and cheapest carbohydrates are potatoes, rice, oats, chapati, pieces of bread, pasta, sweet potatoes, pizza, burger, and every junk food, you can use it o in a week that reaps to gain weight. Fruits are also one of the major carbohydrate sources, so if you can afford them should try them out.

The simple formula for calculating carbohydrates is total calorie – protein – fat divided by 4, by using this you will get the total grams of carbohydrate you need to eat in a single day. For example, we subtract 200 – 360 – 650 divided by 4. That is 250 grams of carbohydrates you need to eat in a single day. 

Meal frequency

In simple words, frequency means how many times you need to eat in a single day. For those who have problems gaining weight and are skinny people, they need to eat 4 times a day. In all 4 meals, you need to consume an equal amount of fat, protein, and carbohydrates.

Meal Timing

Generally, you can eat your meal anytime as per your daily routine and your area. But your heaviest male means the maximum amount of protein carbohydrates and fats that you are going to eat in a meal, that meal should be after a workout. Because after a workout your muscles will be behaving like a sponge. That means whatever you eat in your meal you will consume it. 


As a general advisor, you don’t need to take a lot of supplements in your diet while doing bodybuilding. You can simply use whey protein anyway. If you want to grow your body with only natural sources. There is no need to consume any artificial supplements such as steroids and other healthy products. Before purchasing any supplement check out their reviews and % of Proteins in it.


After reading this whole article you will get in your mind that weight gain is much harder than weight loss. You need to do proper workouts and nutrition in your diet to keep growing your muscle or gaining weight. Nutrition plays a very important role in that. If you are just doing exercise and don’t get any proper nutrition then the whole exercise will be invaluable.


  1. Can drinking water gain weight?

Ans:- No, water can not gain weight because water doesn’t have calories in it.

  1. What are the best fruits for gaining weight?

Ans:- there are lots of roots available in the market that help you to gain weight such as avocado is one of the best fruits to gain weight quickly. You can also try different fruits because all fruits have carbohydrates in them to get energy while working out.

  1. How many grams of protein and fat do we need to eat to increase weight? 

Ans:- for protein you need to multiply your weight by 1.5, and for fat, you need to multiply your weight by 1.2. The answer should be the gram of protein or fat you need to eat in a day 

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