Muscle Growth Meal Plan

You Can’t Out-Train a Bad Diet

It doesn’t matter how hard or how often you’re training, if you’re eating crap fatty or sugary food, you’re not going to see the results you’ve been dreaming of. Why…because it’s impossible to out-train a bad diet.

Although training hard every day is good for your muscle growth goals, it isn’t enough by itself. Going heavy on the weights is also good for losing fat, but for you to reach your goal, you need to follow a diet aimed at getting you ripped and lean. They say “you are what you eat” and I couldn’t agree more – if you’re eating junk food, you’re body will just be a pile a junk that can possibly lift heavy weight, but put simple you might just look…. Well, fat!

You can work extremely hard for 1 hour each day, but that still leaves 23 more hours each day to undo all that you’ve done, just by eating the wrong diet and food. Your diet is the backbone of your entire fat-loss program while helping your grow lean muscle mass. There’s another well known phrase in the bodybuilding and fitness world that goes like “Build muscle in the gym, burn fat in the kitchen”.

Have we got your attention yet?!

Lean Muscle Diet Plan

We’ve put together an easy short term nutrition plan that you don’t have to be a trained chef to follow – short term to the point that it’s good to shake things up each month, mostly to keep you sanity and so you’re not eating the same thing over and over again. We believe this is the perfect meal plan to kick start your transformation and help you build lean muscle and get ripped!

Here’s diet you can follow for 1 month in conjunction with the intense training in the gym:


Start your day with a 12-ounce cup of black coffee which has approx. 4 fat free calories. It also has thermogenic benefits that result in your metabolic rate rising, therefore burning extra fat.

Use two tablespoons ground coffee and 12oz water. This delivers calories without any fat, carbohydrate, protein or fiber, which equals….energy! We are then tuned in and ready to eat fast and you’ll probably feel as though you need to eat again after a short period, hence the need for you to eat something in the morning.

If you can hold off for a couple of hours without eating from the time you wake up, then you could do this:

  • A quarter cup of nuts
  • A single fruit serving
  • Lean meat 8oz, or,
  • 4 eggs, or,
  • 2 tablespoons of peanut butter.

These breakfast foods are the best to work with the coffee and kick start you body to burn fat.


Take 8 ounces of salmon to get up to 45 grams of healthy muscle building protein and adequate omega-3 fatty acids, which are good for the heart while also reducing inflammation. This then reduces your recovery time post workout.

You can also replace the salmon with the same weight of chicken breast or flank steak. Add a tablespoon of olive oil, salt, and pepper to give it taste.

Avocado is good, but this can be substituted with three eggs, half cup almonds, macadamia, or cashew nuts. This healthy muscle nutrition delivers 483 calories, 47 grams of protein, 9 grams of carbohydrates, 29 grams of fat and 7 grams of fiber.


At the end of the day mix white rice with potatoes or if you don’t like potatoes, use 3-4 cups of rice. But if you’re the other way round and not into rice, then 24 ounces of potatoes will do it for carbohydrates.

Other than these, you can add a variety of foods to your carbohydrates to give your body the necessary bodybuilding diet while helping with burning fat. These include:


Salmon and tuna among other fish species are common fish rich in protein, omega-3 fatty acids and vitamin D. A 100 grams serving will deliver about 25 grams of protein which makes it the best food for bulking.


It’s muscle building qualities cannot be compared with or matches by other plant protein sources. It can be eaten as tofu, edamame or soy milk.

Soybean packs its protein well and contains 20 amino acids, minerals, and vitamins. This makes it the best meat alternative especially for vegetarians who want to build muscles.


This South American grain is packed full of protein and is considered a “complete food” since it contains 9 of the essential amino acids, is high in fiber, iron, and magnesium and is easy to digest. The Incas called it the mother of all grains due to the muscle nutrition it contains.

Start Building Muscle

So there you have it, a quick and simple diet plan to follow to boost your muscle growth and promote fat burning from the moment you wake up to the point you go to bed at the end of the day.

It doesn’t matter how hard you train each day, if you’re eating a sub-standard diet then you wont see results, at least not the ones you’re pushing so hard to achieve. You may like eating food, and so you should, but you also need to get into the mindset that food is fuel. You body is just like a finely tuned race car, if you put the wrong fuel in, you won’t reach it’s potential, if you fuel is right you’ll be in top gear and reap the rewards.



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