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The Best Muscle Building Diet For Men
Now, there are many things to consider when looking at a muscle building meal diet. And there are just as many different approaches. But because you’re here looking for answers and clear action steps, we’re going to give you both the science of what does work as well as our own personal philosophy on what works best. And it’s based on the Old School tried and true muscle building diet.
Setting Your Protein Target (1:40)
Now, the foundation of this muscle building diet is all about setting your protein target. As a general rule of thumb, we like higher protein targets at around 0.8-1g of protein per 1lb of body weight (1lb=0.45kg).
Here’s your free muscle building calorie calculator:
We want to divide that target up into a couple different meals. Meal timing for a muscle building diet comes down to convenience. You could eat 6 smaller meals a day or use a standard breakfast, lunch and dinner setup. All that matters here is that it that works for your schedule.
The Best Protein Sources for Your Muscle Building Diet (3:03)
When it comes to whole food protein sources, one of our favorites is fish because of the high ratio of proteins to carbs and fats. But watch what kind of fish your eating and where it’s coming from because there are dangers in high mercury levels from bigger fish. That’s why we recommend eating wild caught Alaskan salmon, or smaller fish like tilapia or sardines.
More notable whole food protein sources include:
– Pasture-raised eggs and egg whites (contain l-lucine that stimulates muscle growth)
– Grass fed ground beef
– Pasture-raised organic chicken
If you want the entire muscle building meal plan and recipes click here:
Convenient Protein Sources (6:48)
The most convenient addition to your muscle building diet is a high-quality protein powder. Because amidst busy schedules, it can be challenging to hit our protein target from healthy meals alone. So having a quick and portable protein source like a high-quality shake is a must when it comes to staying on track.
There are 3 main categories of protein powder (whey, casein, and plant) and there are certain benefits and drawbacks for some that you should pay attention to.
Here are our favorite high-quality protein powders:
– Whey Protein- Optimum Nutrition’s Gold Standard (1-5lb bottles available) –
– Plant-Based Protein: Vega Protein & Greens (Large bottle has ~1 month worth of servings) –
For more details on these, click here:
Plant Based Protein Sources (9:01)
There are some great plant based protein sources that don’t get enough credit in a muscle building diet. These are things like fermented tofu (tempe), beans and nuts.
Looking at fats and carbs (9:57)
While proteins are important, we don’t want to overlook carbs and fats. Carbs can help fuel your workouts and boost your muscle building potential slightly. And healthy fats are a great way to naturally increase your testosterone and muscle building potential. But if they’re not implemented properly, they can really hurt your progress.
Here are some of our favorite carb sources:
Rice (White, brown, black, etc…)
Oatmeal
Sweet potatoes and yams
Here are some of our favorite healthy fats:
Extra Virgin Olive Oil
Coconut or MCT Oil
Nuts and Seeds
Quality Dairy
Avocados
Putting the Muscle Building Meal Together (13:25)
As a general meal structure, we like to start with your favorite protein source, then add a side of quality carbs, and top it all off with some healthy fats.
For more help putting together the best muscle building meals check out our Old School Muscle Building Program here:
Your friends here at the FFP,
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here →
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
