Muscle Gaining Advice

Main Components of an Effective Muscle Building Diet Plan

Main Components of an Effective Muscle Building Diet Plan

Many bodybuilders are guilty of following the same bulk-up-then-cut-down strategy. It may seem to work for some of them, but it really takes a while for anyone to see any significant changes. You see, there is no universal strategy to bodybuilding.

Every person has a unique nutrient requirement and metabolic rate. One person’s response to certain exercises or diets may be different from another.

Bodybuilding is more than just about the training. Diet is equally as important. No matter how you exhaust yourself training to failure, if your body doesn’t have the right nutrients to work with, you won’t get the results that you expect.

Furthermore, bodybuilding diet isn’t all about just one nutrient. Building and repairing muscle tissue requires protein, carbohydrates, and other nutrients essential for muscle growth. And while bodybuilders tend to just pounce on any food in sight, it is not advisable to just keep on eating without minding the nutritional value.

Keeping tabs on your meal’s calorie count or protein content may sound like a tedious thing to do, but it’s only in the beginning. Once you get used to it, it will be like second nature to you.

But what exactly do you need to be conscious about? And what is it you need in order to create an effective muscle building diet plan?

Before finding out how you can create an effective muscle building diet plan, you have to know the major components of a muscle building diet.


If you’re into bodybuilding and strength training, one of the words that you’ve probably encountered countless times is “protein”. Of course, it is the most important nutrient that the body needs for muscle growth. It is the building block of muscle tissues.

It is present in animal sources in the form of lean beef, dairy products, fish, chicken, and plant sources like soy. And if you are the typical bodybuilder, you probably have the mindset that filling up on protein as much as you possibly can is what’s best for your bodybuilding goals.

This is not really how it works. The body can only process so much protein in a day. In order for you to get the optimal results, the recommended protein intake is 1 gram per pound of your total body mass. This should be enough for your body to process growth and repair for your muscle tissues.


There is a common misconception among people about fats – and it is that they’re bad for your health. Well, of course, if it is present in huge amounts in the body, then it really does have a detrimental effect. But the body also needs a certain amount of fats in order for it to proceed with building and repairing muscle tissues.

One thing that you need to know is that sources of fats like fish, nuts, and olive oil are beneficial to the body. Saturated fats, on the other hand, are considered “bad fats”, and must be avoided. Fats coming from eggs and meat are bad for your diet.

Additionally, the recommended amount of fat to include in your diet should be no more than a quarter of a gram per pound of your total body weight.


You have probably been told to stay away from carbs if you want to bulk and shape your body up. Actually, carbohydrates are your source of energy. How will you be able to sustain your training if you don’t have the energy to do so?

You need carbohydrates to fuel your body. In fact, you will need more carbohydrates than protein in a meal if you wish to achieve optimal results in your bodybuilding goals. You will need 2-2.5 grams of carbs per pound of your body weight.

Now, these are not the only nutrients you will need, but these are the main components that should be present in your diet. You will also need iron, zinc, and B-complex vitamins—though not in huge amounts.

For complete information on which foods to consume and how you can prepare them, you can look on the internet and end up confused. One source will tell you one thing, and another will tell you otherwise. There’s a one-stop bodybuilding shop that will provide you science-based information, not only on the recommended food for your muscle building diet, but will also give you well-researched facts about the proper training that you need to undergo.

The Body Transformation Blueprint is one of the many published works of Sean Nalewanyj, a fitness coach who has been through this wonderful transformation himself. His training has a scientific approach and can be customized according to your specific bodybuilding needs.

Have your say